Training Log Archive: ShepIn the 31 days ending Jul 31, 2008:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||
Thursday Jul 31, 2008 #
Foot Running warm up/down 38:00 [2]
shoes: Nike Zoom Elite 4
Foot Running tempo 20:00 [4]
shoes: Nike Zoom Elite 4
with wisbey and chalks around southwell park and yowani golf course, like old times. cold as, lots of frost and ice around. did 2 x 10min efforts, with 3min jog recovery. cruised the first (ave hr 154 max 163) but ran the second pretty solid (ave hr 166 max 176).
Cycling (Road) (Commute) 1:05:00 [2] 31.0 km (28.6 kph)
shoes: SH-R130S
tried a different way home, it was crap.
Wednesday Jul 30, 2008 #
Cycling (Road) (tour de cinnamon boys) 2:35:00 [3] 72.0 km (27.9 kph)
ahr:132 shoes: SH-R130S
early morning ride with lazydave and prosseri up stromlo and red hill and to gus' for hespresso and cinnamon toast. with 2 stops for lazydave to fix punctures. finished off by riding to work. then i got a puncture, then rode home again (33mins) after "working". dizzy all the way home.
Tuesday Jul 29, 2008 #
Cycling (Road) (Commute) 1:00:00 [3] 31.0 km (31.0 kph)
shoes: SH-R130S
home to work* and back. cold cold in the morning, just chilly in the evening.
* its called work and i get paid but all i did was fill in the 8316 security forms.
* its called work and i get paid but all i did was fill in the 8316 security forms.
Monday Jul 28, 2008 #
Note
(rest day)
started work! how do people train and work fulltime?
Sunday Jul 27, 2008 #
Cycling (MTB) 2:45:00 [2]
ahr:125 max:167 shoes: SH-M120B
Easy ride with Prosser out to Stromlo for a lap then home. Cold cold. Thumb was ok - rode some harder stuff, including the climb on the World Cup course (couldn't ride all of that first go) and it wasn't great but better than i thought it would be (epsecially considering i still can't write properly). Broke the first rule of cycling, we didnt have coffee after. In fact, i didn't have one all day.
Saturday Jul 26, 2008 #
Cycling (Road) (Cotter-Uriarra) 2:45:00 [3] 78.0 km (28.4 kph)
ahr:123 max:159 shoes: SH-R130S
usual cotter-uriarra (anticlockwise) loop with nath. started struggling a bit heading into the city but some sourdough and a lemon tart at dobbos fixed me up good. pretty chilly day!
Thursday Jul 24, 2008 #
Cycling (MTB) 1:25:00 [3]
ahr:124 max:158 shoes: SH-M120B
cruisy ride on Bruce Ridge with lazydave. Taking it pretty easy, first time i've been on the mtb since i hurt my thumb. it wasn't so good, but i could ride at least. even more tracks in there now...
Wednesday Jul 23, 2008 #
Note
(rest day)
Travelling home, managed to change flights so got home a lot earlier, sweet.
Tuesday Jul 22, 2008 #
Foot Running 45:00 [3]
ahr:139 shoes: Nike Pegasus
cruised around the lit track in the forest across the road from my hotel at arlanda airport. nice run, nice brekky after too. still got a long way to go to get home.
not sure why i'm not running oringen world cups, i'd still be home in time to start work next monday...
not sure why i'm not running oringen world cups, i'd still be home in time to start work next monday...
Monday Jul 21, 2008 #
Note
(rest day)
Travelling... drove from Olomouc to Prague, flew to Stockholm via Copenhagen.
Leave Stockers tomorrow and have 15 hours in KL before arriving in Sydney Thursday morning. So prob home in Canberra Thursday arvo.
Leave Stockers tomorrow and have 15 hours in KL before arriving in Sydney Thursday morning. So prob home in Canberra Thursday arvo.
Sunday Jul 20, 2008 #
Foot Running warm up/down 30:00 [2]
Orienteering race (WOC Relay) 47:00 [5] ****
shoes: Adidas Neptune XS
solid race, still not super happy but it could have been worse. got straight into it and hit the first 2 good, but then lost confidence on the 3rd - started thinking i was making a parallel error (when i wasnt) so continued on running, but realised and went back. lost maybe 30secs which wasnt too bad, but i lost a bit to the leaders so i ran pretty hard for the next few legs to get back up there. then i just got tired and couldnt handle the pace, which was real disappointing. made a couple of small misses after but nothing too serious. result was ok, a few mins behind but still with plenty of good teams around (actually, most of the start field is good). simon and jules finished us off well to take out 15th. finished a pretty disappointing woc for me, i'm gonna have to run in trondheim.
Saturday Jul 19, 2008 #
Orienteering 33:00 [3] ****
ahr:140 max:164 shoes: New Balance 800
bit of running around the woc spectator race after the long final, which has the same finish as the relay, just to get a bit of a look at the forest we might be going into in the relay.
Friday Jul 18, 2008 #
Orienteering (Relay Model) 40:00 [3] ****
ahr:125 max:155 shoes: New Balance 800
Cruised around the relay model, checking it out, running some bits a bit harder, getting stung by nettles. Looks good i reckon, its steep but runnable and the map seems good.
Thursday Jul 17, 2008 #
Orienteering warm up/down 20:00 [3]
shoes: Adidas Neptune XS
running around the warm up map.
Orienteering race (WOC Middle Qual) 34:00 [5] *****
ahr:167 max:179 shoes: Adidas Neptune XS
Started good, i reckon this is the best i've felt at any WOC, not sick, not injured etc. Ran solid for the first 4 controls then lost confidence and didn't see the 5th, despite running straight to the right rockface. So lost 50seconds there. Then in the second half i ran carefully through the flat green controls and mostly hit them, but made 2 big mistakes. Not sure what more i could have done to hit them, i was being real careful. Just felt like i was playing bingo, whichever way you attacked the control you always had to run across some flat ground with virtually no visibility. I was f*cken miles behind the lead, but only in 18th, which shows it was tricky and a lot of guys were missing these controls. Real disappointed, this is the first time i've missed a middle final at WOC. Then seeing the final course, which looked awesome, made it even worse! Ah well, i was more focussed on relays this year so now its time to forget the middle and think about running the first leg in the world champs relay...
Foot Running warm up/down 5:00 [2]
Wednesday Jul 16, 2008 #
Orienteering (Middle Model) 35:00 [3] *****
ahr:133 max:172 shoes: New Balance 800
Cruised around the middle model. Finished with the usual 4 x 30secs efforts with 2min jog recovery. Feeling good, pumped for tomorrow.
Tuesday Jul 15, 2008 #
Note
(rest day)
Monday Jul 14, 2008 #
Foot Running warm up/down 15:00 [2]
shoes: New Balance 800
Orienteering 50:00 [3] ****
ahr:130 max:165 shoes: New Balance 800
Middle distance training at Kamenec. Mostly ran with the Fornicator, Simon and Jas checking out the map and forest, but ran some legs a bit harder. Ate some awesome giant radioactive raspberries where we parked. Sweet as. Got some sort of pastry thing after too which had pesto in it. Rad.
Sunday Jul 13, 2008 #
Foot Running warm up/down 30:00 [2]
shoes: Nike Pegasus
20mins warm up with Kez and 007, plus 10mins warm down.
Foot Running intervals 14:00 [4]
ahr:156 max:175 shoes: Nike Pegasus
Intervals on the road and dirt road out through the fields from our accommodation in Olomouc. Ran 4 x 2min efforts with 2min jog recovery. Pretty warm and the oily Czech lunch wasn't sitting so good.
Saturday Jul 12, 2008 #
Foot Running warm up/down 25:00 [2]
shoes: Adidas Neptune XS
Orienteering tempo 45:00 [4] *****
ahr:155 max:171 shoes: Adidas Neptune XS
Ran the Czech middle distance trial final that i missed cause i hurt my eye in the qualifier... Ran solid but far from flat out but just tried to orienteer well - no mistakes, just run the safe routes and be smooth. It went pretty good, i don't reckon i'd have been much quicker if i had of raced it cause i'm sure i'd had missed somewhere... Really enjoyed it this time, and wore my glasses.
Friday Jul 11, 2008 #
Foot Running 30:00 [3]
ahr:127 max:161 shoes: Nike Pegasus
drove back down to Olomouc and joined the rest of the team at the WOC accommodation.
did an easy run with jo on some roads and trails through the wheat fields on the edge of the city, with 8 x 30/30 ints chucked in there for fun. tried bj's method of beer before running and i reckon it worked good, i could almost keep up with jo.
did an easy run with jo on some roads and trails through the wheat fields on the edge of the city, with 8 x 30/30 ints chucked in there for fun. tried bj's method of beer before running and i reckon it worked good, i could almost keep up with jo.
Thursday Jul 10, 2008 #
Foot Running long 1:55:00 [3]
ahr:124 max:151 shoes: Nike Pegasus
Cruisy run with Jo from our hotel in Spindleruv Mlyn (aka Thredbo) up to the source of the Elbe, then along the top to Medvetin (aka Mt Crackenback) to get the chairlift back down to Thredders. Pretty decent climb in there, from 750m in the village up to about 1400 at the spring where the Elbe begins. Not real nice weather, couldnt see a thing with the fog/rain up above the treeline, but the scenery in the valley up the Elbe was awesome. Hot instant coffee has never tasted as good as it did shivering and waiting for the chairlift back to town.
Wednesday Jul 9, 2008 #
Foot Running warm up/down 48:00 [3]
shoes: Nike Pegasus
Foot Running hills 12:00 [5]
ahr:155 max:168 shoes: Nike Pegasus
15 x short (about 50m) almost max hill efforts on a ski slope at Spindleruv Mlyn, with jog down recovery. Pretty low heart rate, but thought i was working hard. The altitude wasn't super high (about 750m) but my lungs felt like they were working harder than my legs.
Tuesday Jul 8, 2008 #
Foot Running long 2:10:00 [3]
ahr:124 shoes: Nike Pegasus
Ran with Jo from Spinderova Bouda to Snezka, the highest mountain in Czech (1602 metres). Most of the run was in Poland, but the last climb we zig zagged across the border. We parked at 1200m so we wouldn't have too much of a descent... It was super windy but an awesome run. Had an espresso in the warm restaurant at the top, on the Czech side.
Stopped for warm garlic soup and a beer at a restaurace on the drive back down to Spindleruv Mlyn. Rad.
Stopped for warm garlic soup and a beer at a restaurace on the drive back down to Spindleruv Mlyn. Rad.
Monday Jul 7, 2008 #
Note
(rest day)
drove up to Czech Thredbo, walked around town for a bit - that was enough, its steep!
Sunday Jul 6, 2008 #
Foot Running warm up/down 20:00 [2]
shoes: Adidas Neptune XS
Orienteering race (CSM Middle) 35:51 [5] **** 6.3 km (5:41 / km) +150m 5:05 / km
ahr:165 max:176 shoes: Adidas Neptune XS
At Runarov. Wanted to run this well and get some confidence before WOC, plus get some experience running a middle at full speed - i really feel like i haven't done that for a while (the last middle i was really happy with was in uppsala in april). Ran good i reckon, made one or two small mistakes. the biggest was just stopping and looking for a pit on a gentle slope, not much i could have done about it other than run a few meters more and see the flag. was 40secs behind pavlo ushkvarok and 20secs behind jules so i was pretty happy to finish on that note. defo had more flow than i have had lately and i could have run a bit faster so its all good.
Foot Running (Recovery) 33:00 [2]
ahr:127 max:137 shoes: Nike Pegasus
cruisy run with jules and kez along the river in prostejov. nice eveningk for a run, beers after were even better.
Saturday Jul 5, 2008 #
Orienteering warm up/down 20:00 [2]
shoes: VJ Integrator
Orienteering race (CSM Long) 1:09:00 [4] **** 11.0 km (6:16 / km)
ahr:165 max:174 shoes: VJ Integrator
Ran solid but not hard and tried to be clean... I was pretty happy but again got all the wrong route choices which cost me lots of time, prob at least 5-6 minutes all up on the 2 long legs. I've never been good at running longs in this terrain and picking the routes, but they weren't that hard today - i think i was trying too hard and it would have been better to run much straighter. Live and learn. Missed a bit near the end, just stopped about 20m before the control and stood there wondering what i'd done wrong and why i couldnt see the control, then i saw it. I think 10 mins behind the Swiss, fairly happy with that given how bad i handled the long legs.
Friday Jul 4, 2008 #
Orienteering 1:00:00 [3] *****
ahr:132 max:167 shoes: New Balance 800
Middle training in the mountains north of Olomouc on a map called Svata Marta. Took f*cken ages top get there thanks to a road closure and it was cold and raining when we got there, but the forest was super nice. From where we parked (the only road on the map) you could only run up, so we ran to the top putting out some tapes on the way up, then ran a kind of star relay at the top and ran a bit quicker back down the hill zig-zagging down past the tapes we'd put out. Good training, but i struggled a bit with only 1 eye. It was ok really i just had some probs with depth perception, although i could probably catch a ball better than most Englishmen.
C • oi 6
Foot Running warm up/down 25:00 [2]
shoes: New Balance 800
Orienteering race (CSM Sprint) 13:51 [5] **** 3.0 km (4:37 / km)
ahr:172 max:179 shoes: New Balance 800
A town sprint in Konice. We drove to the town, then with about 500m to go to the competition the road was closed so we followed the detour signs which took us on a 10km round trip. Starting to seem pretty typical of Czech...
The race went good, i made all the wrong route choices though. And made 1 mistake trying to get through some buildings, which i blame on the dodgy old map which used an old standard. Other people got more stuffed around by it than me but, and the dodgy print didnt help with eg stairs either! Only about 1.10 behind the top Swiss which is good for me in a town sprint.
The race went good, i made all the wrong route choices though. And made 1 mistake trying to get through some buildings, which i blame on the dodgy old map which used an old standard. Other people got more stuffed around by it than me but, and the dodgy print didnt help with eg stairs either! Only about 1.10 behind the top Swiss which is good for me in a town sprint.
Thursday Jul 3, 2008 #
Note
(injured) (rest day)
Repairing my eye, watching Doctor Who and the JWOC middle final and drinking coffee.
Wednesday Jul 2, 2008 #
Foot Running warm up/down 15:00 [2]
shoes: Adidas Neptune XS
Orienteering race (Czech Middle Trial) 28:00 [4] *****
shoes: Adidas Neptune XS
At Zdarsky Potok. Started bad, missed at least 2mins on the 1st control, ran real good but stopped on the edge of the circle and just ran around there trying to find the control in all the undergrowth. Realised where i was eventually but lost way too much time. The overran the 3rd, pretty tricky control running diagonally downhill with lots of crap on the ground and not much on the map. So got caught 4mins by Smola at the 3rd. Didnt have too many probs keeping pace with him after that, we didnt really run together but still punched most controls together. But then on the way to 15, with only a couple of hundred meters to go, i got a stick in my eye and that ended it all... Lay around in pain with my eyes closed until i got to the hospital where they gave me some delicious anaesthetic. Godfuckendammit. It just completed my smörgåsbord of training interruptions in the 3 months i've been in europe. Hopefully i'll be right by the weekend and i won't miss too much training, although it already feels like i've missed some valuable opportunities since we arrived in Czech...
Tuesday Jul 1, 2008 #
Orienteering 59:00 [3] ****
ahr:125 max:152 shoes: VJ Integrator
Steady run around a line course (zig-zagging along picking off point features) on Helisova Skala (a long/relay area). Just getting a good look at the terrain and trying to get a feel for the map. It was perfect in some parts then real dodgy in others...
Donut telescopes after were awesome. And nice to get out of the heat into some caves.
Donut telescopes after were awesome. And nice to get out of the heat into some caves.