Training Log Archive: ShepIn the 31 days ending Mar 31, 2008:
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Monday Mar 31, 2008 #
Strength & Conditioning (Weights) 1:00:00 [2]
pretty easy session at the actas geim. including run there and back.
handed in my thesis tis morn. and got an ANU keyring for my efforts over the past 3.5 years.
also got my first speeding fine in the mail, goddamn 69 in a 60 zone on Hindmarsh, the biggest, straightest, safest f*cken road in Canberra. It was a genuine haccident, damn. at least i know the police have a camera there because its a dangerous spot, just like they're always outside schools and on small residential streets. why doesnt our government pay them enough to do real police work? $2 billion they make a year from speeding fines, which takes up so much of their time they can't stop dumbarse junkies breaking into houses in north lyneham.
handed in my thesis tis morn. and got an ANU keyring for my efforts over the past 3.5 years.
also got my first speeding fine in the mail, goddamn 69 in a 60 zone on Hindmarsh, the biggest, straightest, safest f*cken road in Canberra. It was a genuine haccident, damn. at least i know the police have a camera there because its a dangerous spot, just like they're always outside schools and on small residential streets. why doesnt our government pay them enough to do real police work? $2 billion they make a year from speeding fines, which takes up so much of their time they can't stop dumbarse junkies breaking into houses in north lyneham.
Sunday Mar 30, 2008 #
Orienteering race (NOL) 1:12:00 [4] 14.3 km (5:02 / km)
ahr:167 max:175 shoes: Adidas Neptune XS
Mass start loops race at Sparrow Hill. Started quite hard, wanted to try and break away without dragging anyone along. Grant, Reubster and Bevan stuck in for a while, about 30seconds behind after the first loop. Then on the second loop i had a different split to those 3 - i had the longer one - then we came in to the end of the second loop together. I then knew i'd be on my own for the third loop, and when i saw the map i knew i had the shorter split so thought i had some time up my sleeve. stupidly i then missed the 2nd control, i took the track but just didnt give the control enough credit (looked like a gimme) and made a dumb parallel error. prob only lost 1-1.5mins, so fortunately kept the miss small enough to come into the common finishing section alone and in front... and nearly made another dumb error at the 3rd last, but woke up in time!
awesome race, super courses - good mix of head-to-head racing plus some solo efforts, unless you were Kez, Grant and Reubs who held each others hands the whole way around.
awesome race, super courses - good mix of head-to-head racing plus some solo efforts, unless you were Kez, Grant and Reubs who held each others hands the whole way around.
Saturday Mar 29, 2008 #
Event: ASC Galaxy & Canberra Cup
Foot Running warm up/down 40:00 [2]
Orienteering race (NOL Race 7) 12:54 [4] 3.0 km (4:18 / km)
ahr:169 max:183 shoes: Nike Waffle XC
At the University of Canberra. Had a good race, ran hard but took the time to read the map, unlike a lot of people who thought it would be easier to just bag it out instead. Was a little bit messy on some of the easier controls, just not sharp enough with the compass. for everyone that complained about the map, or suggested that area shouldnt have been used, read this. I thought Craney did a top job and the courses were good...
Orienteering race (NOL Race 8) 8:30 [4] *****
ahr:173 max:181 shoes: Nike Waffle XC
First leg of the mixed relay at Radford, ran pretty good, lost a bit of time early trying to find a control that was meant to be at the end of a wall but was in the garden. Then just ran past a control near the end... came within a couple of meters of it but thats not close enough ;) good fun but quite strange that they split the courses without ensuring that every team ran all the same legs. especially given that one of those controls was a bit dodgy with a wall going through an out-of-bounds area that cost a few teams a lot of time (and got a nuggets team dsq'd) - my team never went to that control!
Orienteering race (NOL Race 8) 10:30 [3]
shoes: Nike Waffle XC
Second run in the mixed relay, since i'd been dsq'd for missing a control i shouldnt have been allowed to start, but the horganisers werent 100% sure they hadnt made a mistake so they made me go. but i was 100% sure the mistake was mine and i didnt want to influence the race (especially didnt want to help out the NSW team heading out right behind me to stay in front of the other Cockatoos teams!) so i took it real easy and kept out of the way. awesome area for sprints like this, and the mixed relay was a great concept. i think everyone enjoyed it so much that no one really cared about the splitting problems and dsq's which were being handed out like speeding fines on Ginninderra Drive.
Friday Mar 28, 2008 #
Foot Running (Recovery) 32:00 [2]
ahr:118 max:163 shoes: Nike Pegasus
real easy run with jo around n. lyneham ridge. finished up with 4 x 30secs efforts with 2min jog recovery. feeling pretty terrible.
Thursday Mar 27, 2008 #
Foot Running warm up/down 50:00 [3]
shoes: New Balance 790
Orienteering intervals 30:00 [3]
shoes: New Balance 790
4 x short courses at Felled Timbers, first one a bit cruisy putting out controls, then the last 3 running a bit harder. made a big mistake on the 2nd control of the 2nd loop, bloody hard trying to keep your direction in that low vis pine forest!
Wednesday Mar 26, 2008 #
Orienteering 25:00 [2]
shoes: New Balance 790
easy running putting out controls for the jwoc team training on bruce ridge.
Foot Running warm up/down 27:00 [3]
shoes: New Balance 790
solid run up to the start of the night training with toph and the keely boys setting the pace, and a cruisier run home after.
Orienteering 26:30 [3] ****
ahr:147 max:166 shoes: New Balance 790
steady run around the junior training, mostly trying to distract a few of the boys.
Tuesday Mar 25, 2008 #
Foot Running (Recovery) 40:00 [2]
ahr:116 max:132 shoes: Nike Pegasus
easy run with JLA and Bomb on Bruce Ridge. Thumb felt fine, you dont really use your thumb for running, just opening bananas. legs felt good too, prob cause they didnt do too much yesterday.
Monday Mar 24, 2008 #
Orienteering race (NOL Race 6) 25:00 [5]
shoes: VJ Integrator
Chasing start, following my debacle in the long day i went out about 20 seconds behind bevan and 50 behind simon. i beat bevan to the first and he jumped on and we chased down simon, punching the 2nd control only a couple of seconds after him. i calmed down a bit then and started thinking about tactics and whether/when i should try and have a crack then running up the hill to the 6th control i stumbled and fell forward onto my hands. i think my right hand went between 2 rocks and my thumb didnt, so it popped out. i said "fuck i've broken it" to kez and simon and they thought i was talking about my compass or SI stick, but when i showed them my thumb they returned the favour by showing some concern. i told them to go on and then ran back to the finish (which took about 8minutes, didnt slow down too much) and got a doctor to pop my thumb back in. xrays said it aint broken but happarently i can look forward to 6months of discomfort...
Sunday Mar 23, 2008 #
Orienteering race (NOL Race 5) 1:34:00 [4] *****
ahr:163 max:177 shoes: VJ Integrator
Long day on Pasha Bulka. Started good but was feeling real hordinary, pain in the guts and feltt real weak. Things only got worse... the orienteering was quite ok, except for a big miss at 9 which cost about 2mins. thought about coming home many times but sorta hoped the other guys would be making mistakes and not getting so far ahead that they would be uncatchable in the cahsing start. which is about what happened, so pretty glad i slogged it out, as the chasing start became quite exciting...
Saturday Mar 22, 2008 #
Orienteering race (NOL Race 4) 32:30 [4]
ahr:171 max:181 shoes: Brooks Mach 3
Middle Distance at Sappa Bulga. Ran pretty well, missed about 1min on 9, what i though was a pretty dumb mistake, although the course setter reckons the map was dodgy there (dont know why he didnt move the control in that case!). didnt run super hard as i am worried about running 4 races in 4 days. good course but, shame they cancelled it...
Friday Mar 21, 2008 #
Orienteering race (NOL Race 3) 14:20 [5] ****
ahr:177 max:183 shoes: Brooks Mach 3
Prologue in Dubbo Zoo. Ran hard, but never really felt fast. Technically i was pretty happy except for a bit of a direction issue in the last bit of the 3rd leg, only lost a few seconds i reckon. good fun, but a bit of a shame the course was almost the jwoc course...
Thursday Mar 20, 2008 #
Foot Running (Recovery) 33:00 [3]
ahr:128 max:173 shoes: Nike Pegasus
cruisy run around n. lyneham ridge with lazydave, did 4 x 30secs efforts with 2min jog recovery, which is becoming my usual pre-race sharpen-up. feeling quite good, hot but!
Wednesday Mar 19, 2008 #
Note
(rest day)
"When they've tortured and scared you for twenty odd years,
Then they expect you to pick a career,
When you can't really function you're so full of fear,
A working class hero is something to be." - John Lennon
Then they expect you to pick a career,
When you can't really function you're so full of fear,
A working class hero is something to be." - John Lennon
Tuesday Mar 18, 2008 #
Foot Running warm up/down 40:00 [3]
ahr:121 shoes: Nike Zoom Elite 4
25mins warm up and 15mins warm down.
Foot Running intervals 24:00 [4]
ahr:156 max:174 shoes: Nike Zoom Elite 4
6 x 1min efforts with 1min jog recovery, then 12 x 30secs efforts with 30secs jog recovery, on singletracks on bruce ridge with nsw stinger. nice morning to be out running, and the legs were feeling quite good. hr was quite low though.
Monday Mar 17, 2008 #
Foot Running (Recovery) 38:00 [2]
ahr:132 max:149 shoes: Nike Perseus
easy cruise on the ridges, finished up at the guy-mm. nice warm arvo, not feeling too bad really.
Strength & Conditioning (Weights) 45:00 [3]
at ACTAS.
Sunday Mar 16, 2008 #
Foot Running warm up/down 32:00 [3]
shoes: New Balance 790
about 27mins warm up and 5mins warm down.
Orienteering 1:00:00 [3] 8.5 km (7:04 / km) +350m 5:51 / km
ahr:149 max:168 shoes: New Balance 790
Steady sort of run around a course at Buckenderra. 30 controls in 8.5km, decent course on a good area. its a pity the map is so bad. Better get used to it - we couldnt use a lot of the dubbo map as the Tarr Destroyer mapped it and it wasnt up to scratch for jwoc. i'm guessing oansw will have us using those bits next weekend to "get their $ worth".
Saturday Mar 15, 2008 #
Foot Running warm up/down 30:00 [3]
shoes: Nike Zoom Elite 4
warm up, down and recovery between ints.
Orienteering tempo 30:00 [4] ****
shoes: Nike Zoom Elite 4
4 x short (1.5-1.8km) courses at ANU with a flock of cockatoo gangsters, a stinger and a nugget. running solid but not hard, trying to keep the orienteering smooth.
Foot Running (Recovery) 27:00 [2]
ahr:123 max:136 shoes: Nike Perseus
dizzy jog around north lyneham ridge. needed some "alpha" wheat beer to stop the spins.
Friday Mar 14, 2008 #
Foot Running warm up/down 32:00 [3]
shoes: Nike Zoom Elite 4
18mins warm up, 2mins jog between the sets of fartlek and 12mins warm down.
Foot Running intervals 24:00 [5] 6.7 km (3:35 / km)
shoes: Nike Zoom Elite 4
2 x 12mins fartlek, with wisbey and chalker, alternating the lead every 2mins. real tough session! i went second and thought i'd do a john howard and hand things over to the next guy (chalks) in a f*cked up state (ie running hard for my whole 2mins), but he kept it up for his 2mins so we ran minutes 2-6 at 3.15min/km pace. and there wasnt much recovery afterwards until the rest in the middle. no surprise that chalks popped halfway through the 2nd set ;)
Strength & Conditioning (Weights) 1:00:00 [2]
at ACTAS.
Thursday Mar 13, 2008 #
Foot Running 1:01:00 [3]
ahr:125 max:175 shoes: Nike Zoom Elite 4
jogged up to the AIS track then paced lachy dow around his 3km time trial (except for the last lap), so about a 9min tempo effort, plus a long warm down.
Wednesday Mar 12, 2008 #
Foot Running long 1:32:00 [3]
ahr:141 max:171 shoes: Nike Pegasus
cruisy run on singletracks on bruce ridge, ran 8 x 1min efforts with 1min jog recovery in the middle. feeling reall tired still, almost sick but not quite...
Tuesday Mar 11, 2008 #
Foot Running (Recovery) 48:00 [3]
ahr:130 max:145 shoes: Nike Perseus
easy cruise around o'connor and bruce ridges. feeling tired still, had a short intervals session planned but gonna include that in the long run tomorrow morning instead, just need a bit more time to recover after the races on the weekend.
Monday Mar 10, 2008 #
Cycling (Road) 1:45:00 [3] 48.0 km (27.4 kph)
ahr:122 shoes: SH-R130S
easy cruise with bevan all the way around the lake (ie dairy farmers and scrivener) via mt pleasant and red hill. feeling much better after.
Sunday Mar 9, 2008 #
Foot Running warm up/down 10:00 [2]
Orienteering race (NOL Race 2 - Eureka) 1:25:50 [5] *****
ahr:158 max:173 shoes: VJ Integrator
Eureka Challenge at Mt Beckworth. I felt scheisse for this really, my legs were heavy and my guts hurt... but i tried to run steady (and kept reminding myself that everyone must be feeling the same), it went good except for a dumb mistake on the 5th (on the flat loop) and a smaller one on 13 (the long leg) where i was just off with my compass across a big flatish area. i caught robbie after a few controls of the 2nd (steep!) loop and then started to really struggle, the course was habsolutely f*cken brutal, and i nearly cried and went home at a few stages when i saw what was coming. i had blisters on both feet by then so running up, down and across hills was hurting and it was goddamn hot. but i struggled around (i reckon i walked up every hill), robbie always sticking, then we made a few stoopid mistakes near the end. prob just wasnt thinking straight (or enough).
i've heard a few people say this but i didnt reckon it was a real fair race. although i dont think the results really were affected much, which was lucky. we had 2 loops, A and B, and it was random which one you ran first. A was flat, shorter (35 vs 50mins for me) and easier, B was steep and hard. the organisers were trying to keep with the old eureka feel but the loops were just too long and too different. running the flat one first you had to be a bit conservative as you knew how much of the race you had left. then towards the end, you couldnt really speed up and give it everything as it was so technical, sgteep and rocky. whereas running the steep one first, you're hitting those hard controls while you're still being a bit conservative and you go just as quick as we were running it at the end. then in the second loop you can give it everything, flat, fast and easy, you dont need to hold back... not a big difference i guess but i dont think the result should ever be determined by the start draw...
i've heard a few people say this but i didnt reckon it was a real fair race. although i dont think the results really were affected much, which was lucky. we had 2 loops, A and B, and it was random which one you ran first. A was flat, shorter (35 vs 50mins for me) and easier, B was steep and hard. the organisers were trying to keep with the old eureka feel but the loops were just too long and too different. running the flat one first you had to be a bit conservative as you knew how much of the race you had left. then towards the end, you couldnt really speed up and give it everything as it was so technical, sgteep and rocky. whereas running the steep one first, you're hitting those hard controls while you're still being a bit conservative and you go just as quick as we were running it at the end. then in the second loop you can give it everything, flat, fast and easy, you dont need to hold back... not a big difference i guess but i dont think the result should ever be determined by the start draw...
Saturday Mar 8, 2008 #
Event: NOL event 1 & 2
Foot Running warm up/down 20:00 [2]
shoes: Brooks Mach 3
Orienteering race (NOL Race 1) 45:00 [5] ***** 9.0 km (5:00 / km)
ahr:175 max:184 shoes: Brooks Mach 3
Relay at Spring Gully. Hoggster started the Cockatoos team off and came in about 9mins behind Kez (SA). Then robw ripped it up and passed Reubster who'd managed to get himself cooking on a rotisserie. So i went out half a minute of so in front of SA (Simon), NSW (lazydave) and Vic (Wazza). I defo felt the pressure... i didnt run flat out in the beginning - it was so hot and everyone seemed to be dying in the heat... but i really concentrated and made sure i hit the first 5 or 6 controls in the details. i made one mistake of a minute or so when i saw a big open gully which was actually white on the map & i mistook it for the yellow one on the map. the vegetation's changed quite a bit... it was then pretty clean back home, i pushed it in parts so i was pretty rooted at the end (although i cruised the end real scared about making a mistake). good for the cockies to get the win.
Friday Mar 7, 2008 #
Foot Running 31:00 [3]
ahr:132 max:171 shoes: Nike Perseus
easy cruise around north lyneham ridge, with a stop to take a big dump on the jumps the kids that flogged one of my controls in the summer series are building. ran 4 x 30secs ints with a 2min jog recovery towards the end. hot!
Thursday Mar 6, 2008 #
Foot Running warm up/down 42:00 [3]
ahr:128 shoes: Nike Zoom Elite 4
31mins warm up and 11mins warm down.
Foot Running intervals (Monagetti) 20:00 [4]
ahr:162 max:177 shoes: Nike Zoom Elite 4
solid session around a loop with a decent hill on O'Connor Ridge. pretty hot hactually, and didnt feel real great at the start. but as always glad i did it and felt much better at the end... although i was stuffed. a cold heineken fixed me up.
Wednesday Mar 5, 2008 #
Foot Running long 1:30:00 [3]
ahr:127 max:147 shoes: Nike Pegasus
Easy cruise around mtb tracks on bruce ridge, first half with bevan. feeling a bit stiff tis morn, the old knees are especially sore.
"I believe that you're wrong
Insinuating they hold the bomb
Clearing the way for the oil brigade" - Serj Tankian
"I believe that you're wrong
Insinuating they hold the bomb
Clearing the way for the oil brigade" - Serj Tankian
Strength & Conditioning (Weights) 1:00:00 [2]
at ACTAS...
i'm afraid i might be turning into a communist.
can anyone tell me why raising interest rates is the way our government tries to reduce inflation, i guess the idea is higher rates reduce spending (reducing demand for goods? the whole supply/demand thing drives inflation right?). but the people this most affects are the ones who dont have any money to spend anyway. the people with money are better off, their money is worth more and the rates rise gives them more $$ to spend; the people who only just had the cash to buy food can no longer pay their motgage, they werent big spenders anyway and the rates rise just fucks them. seems like trying to remove a tumor with a shot gun.
money has traditionally been used in exchange for goods and services, a medium of exchange. but now, whether you are born into a family with money or you come across $$ some other way, once you have those $$ you dont need to contribute any goods or services to society and you can live richer than working people. you can argue that you are contributing by loaning some of your money to some bloke who can't afford a house so that he can buy a house to shelter his family... but why is money worth so much more than working?
if any of my comrades can answer me i will buy them a coffee (single shot, no mugs).
i'm afraid i might be turning into a communist.
can anyone tell me why raising interest rates is the way our government tries to reduce inflation, i guess the idea is higher rates reduce spending (reducing demand for goods? the whole supply/demand thing drives inflation right?). but the people this most affects are the ones who dont have any money to spend anyway. the people with money are better off, their money is worth more and the rates rise gives them more $$ to spend; the people who only just had the cash to buy food can no longer pay their motgage, they werent big spenders anyway and the rates rise just fucks them. seems like trying to remove a tumor with a shot gun.
money has traditionally been used in exchange for goods and services, a medium of exchange. but now, whether you are born into a family with money or you come across $$ some other way, once you have those $$ you dont need to contribute any goods or services to society and you can live richer than working people. you can argue that you are contributing by loaning some of your money to some bloke who can't afford a house so that he can buy a house to shelter his family... but why is money worth so much more than working?
if any of my comrades can answer me i will buy them a coffee (single shot, no mugs).
Tuesday Mar 4, 2008 #
Foot Running warm up/down 34:00 [3]
shoes: New Balance 790
Orienteering intervals 28:00 [4]
shoes: New Balance 790
5 x short courses on 1:5000 map of bruce ridge, with a 1-2min jog recovery. running with kez and robw starting about 15secs apart. good session, although both times i started first i missed the first control (both typical bruce ridge termite mounds, no-one ever found the second one so i suppose it wasnt my fault!).
Monday Mar 3, 2008 #
Foot Running (Recovery) 44:00 [3]
ahr:128 max:145 shoes: Nike Perseus
Easy cruise on singletracks on bruce ridge. Feelin a bit tired, but startin to feel pumped for eureka.
Sunday Mar 2, 2008 #
Foot Running (Long) 1:48:00 [3]
ahr:127 max:166 shoes: Nike Pegasus
Cockatoos run at Ainslie/Majura. This week must be the first time i've done this run and we havent run to the top of either mountain... real nice morning for running. did a short (8min) tempo effort at the end, feeling quite good too - must have been the bourbs and coke last night.
Now my monkey's dead. Poor little monkey.
Now my monkey's dead. Poor little monkey.
Cycling (Road) (Robs Sunday Evening Tour) 1:43:00 [3] 50.0 km (29.1 kph)
ahr:116 max:156 shoes: SH-R130S
rolled around the lake and up stromlo, then back home via chifley with robw. broke rule number one of cycling though, didnt have a coffee after.
Saturday Mar 1, 2008 #
Foot Running warm up/down 36:00 [3]
shoes: New Balance 790
Peeling back the foreskin of Liberty
Orienteering tempo 47:00 [4] ***
shoes: New Balance 790
Cockatoos training at Felled Timbers in Kowen Forest. 3 x 1.5km courses on a 1:5000 map, with about 2min jog recovery in between, then an approx 4km chasing start sorta course on a 1:10000 map, mostly running that one with robw until i missed the 2nd last... the boulders out there are disguised as logs.
Foot Running (Recovery) 33:00 [2]
ahr:121 max:137 shoes: Nike Pegasus
Easy run with Jo around O'Connor Ridge. Felt a bit stiff at first but much better afterwards...