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Training Log Archive: Shep

In the 31 days ending Aug 31, 2008:

activity	#	time	miles	km	+m
Cycling (Road)	22	39:56:00	713.33	1148.0	1600
Cycling (MTB)	4	8:20:00
Foot Running	7	7:55:00	3.11	5.0
Cycling (exercise bike)	1	1:26:00
Total	29	57:37:00	716.44	1153.0	1600

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Sunday Aug 31, 2008 #

Cycling (exercise bike) (America F*CK YEAH Session) 1:26:00 [3]
shoes: SH-R130S

It was raining all day so sat the roadie on the rollers and watched Team America World Police. what a ripper.

C • finally 4

Saturday Aug 30, 2008 #

Foot Running warm up/down 1:12:00 [3]
ahr:136 shoes: Nike Zoom Elite 4

53mins warm up, recovery between ints and 13mins warm down.

Foot Running tempo 30:00 [4]
ahr:163 max:177 shoes: Nike Zoom Elite 4

3 x 10min tempo efforts with Wisbey on trails on Bruce and O'Connor Ridges. Calves were rooted and my quads weren't feeling too much better by the end. Special porridge at Tilleys after was especially good.

Friday Aug 29, 2008 #

Cycling (Road) (Commute Plus) 1:20:00 [3] 38.0 km (28.5 kph)
shoes: SH-M120B

to work and then home via the top of Mt Ainslie. thought about going up twice but its a big steep hill.

"You can a look a hurricane right in the eye
1200 people dead or left to die
Follow the leaders, we're in an eye for an eye we'll all be blind
Death for murder and this I'm sure in this uncertain time

Down on the road the world is floating by
The poor and undefended left behind
While you're somewhere trading lives for oil
As if the whole world were blind, hey

So come pull the sheet over my eyes
So I can sleep tonight
Despite what I've seen today
I find you guilty of a crime of sleeping at a time
When you should have been wide awake"

Chris Cornell is a genius

C • 1

C • distance 2

Thursday Aug 28, 2008 #

Note
(rest day)

feel like i need a rest, working 40 hours a week is killing me.

time to get into shape for the angry doctor.

Wednesday Aug 27, 2008 #

Cycling (Road) (Tour of Autumn) 2:20:00 [3] 67.0 km (28.7 kph)
shoes: SH-R130S

Haround handsome petes ride with robw. freezingk tis morn. 51km in 1h50m plus the commute home in the evening. Tried out my new Ay Up lights, ridiculously good.

C • ayup 7

Tuesday Aug 26, 2008 #

Cycling (Road) (Commute) 1:10:00 [3] 32.0 km (27.4 kph)
shoes: SH-M120B

Monday Aug 25, 2008 #

Cycling (Road) (Commute) 1:10:00 [3] 32.0 km (27.4 kph)
shoes: SH-M120B

Feeling terrible today, and the crit cherry on my leg isn't all that comfortable. Even got passed on the super commuter, it was pretty upset and wants me to help take back the title of worlds fastest commuter.

Sunday Aug 24, 2008 #

Cycling (Road) (Corrin) 3:59:00 [3] 120.0 km (30.1 kph) +1600m
ahr:133 max:167 shoes: SH-R130S

Ride with neito rikaabi, long nick and robw around cotter - tidbinbilla - corrin - point hutt - brew bar - home. Such a nice ride, perfect weather, no wind, awesome blueberry bagel and decent coffee (for tuggers). Nice to get another long one done before the Angry Cnut.

Saturday Aug 23, 2008 #

Foot Running warm up/down 50:00 [3]
shoes: Nike Zoom Elite 4

Foot Running tempo 30:00 [3]
ahr:151 max:171 shoes: Nike Zoom Elite 4

2 x 15min tempo efforts with Wisbey. Ran the first along the bottom of Mt Ainslie and down through Duntroon to the lake, then a 3min recovery and the second effort along the edge of the lake. Windy as, but finished up at As Nature Intended for brekky which was super. Legs are wrecked now, running is a killer!

Friday Aug 22, 2008 #

Cycling (Road) (Debacle) 2:35:00 [3] 76.0 km (29.4 kph)
shoes: SH-R130S

Ride with Handsome Pete up to Sutton Rd (Pete got a flat on the way), then tried out the Haggis Loop, which it turns out is the Haggis Dead End. So went back and rode up Mt Majura, good view of all the snow overnight. Then rolled back into the Marx Brothers for espresso and cinnamon toast. Plus the cruise to work after breeakfast and home again after drinking coffee and sending emails all day.

Cycling (MTB) 25:00 [3]
shoes: SH-M120B

Got home from work, powered down some toast, changed bikes and rode into town for the "dirt" crit in Garema Place. Pretty cool setup, bit of a launch for the World Cup this coming week. Short twisty dangerous crit course right in Garema Place. Had 30 guys in A grade on the 1 minute long 2 metre wide loop... I'd had to people hit my back wheel before the first corner, then towards the end of the lap the guy in front turned a bit sharper than i was expecting and i had to lean it right over to avoid the t-bone... it was too much for my chunky mtb tyres and i slid out (and ripped my knicks and leg warmers) and couldnt be f*cked getting back on again so watched the next 9 laps instead ;)

Thursday Aug 21, 2008 #

Cycling (Road) (Commute) 1:05:00 [3] 31.0 km (28.6 kph)
shoes: SH-M120B

usual. slept in so didnt do any other training. funny how that doesn't bother me any more...

Wednesday Aug 20, 2008 #

Cycling (Road) (The Scotsman) 1:55:00 [3] 60.0 km (31.3 kph)
shoes: SH-R130S

Handsome Petes beautiful ride with the man himself, robw and handsome nick. warmer morning, still cold out in the sticks but. ripper pannies and coffee at karl marx. the legs were feeling last nights hills.

Cycling (Road) (Commute) 30:00 [3] 15.0 km (30.0 kph)
shoes: SH-R130S

Tuesday Aug 19, 2008 #

Cycling (Road) (Commute) 1:05:00 [3] 31.0 km (28.6 kph)
shoes: SH-M120B

Foot Running warm up/down 28:00 [2]
shoes: Nike Zoom Elite 4

Foot Running hills 32:00 [4]
ahr:135 max:176 shoes: Nike Zoom Elite 4

Cockatoos training, hill intervals in North Lyno. Running up each of the 6 loop roads, with jog down recovery. Then turned around and did the same in reverse. Solid session, calves were wrecked afterwards.

Sunday Aug 17, 2008 #

Cycling (MTB) 4:00:00 [3]
ahr:130 max:163 shoes: SH-M120B

Solid ride with wilson brothers pete and nick out to sparrow, met up with robw and then rode a solid lap, and rode home again with the wilsons. super nice day. crawling home from about the airport, really needed some more food.

C • angry doctor 2

Saturday Aug 16, 2008 #

Cycling (Road) (The Scotsmans Bagpipes) 2:30:00 [3] 78.0 km (31.2 kph)
ahr:128 max:159 shoes: SH-R130S

Cruised around "The Scotsman" plus rode from Sutton up to Shingle Hill Way and back along the old Federal Highway with robw. Windy as, felt like we had a big headwind the whole way. As usual, coffee and toast at Karl Marx didn't disappoint.

Friday Aug 15, 2008 #

Cycling (Road) 2:25:00 [3] 67.0 km (27.7 kph)
shoes: SH-R130S

51km ride around the Tour of Autumn in the morn with Handsome Pete. Ride invented by Pete and so called cause it "maxes out the autumn leaves". It goes up Mt Pleasant, past the Dunne embassy, up Red Hill and up Black Mtn, aint no autumn leaves on Black Mtn. Hespresso and muffin at the Purple Dickle after. Then ride home from work in the hevening, smashed it, 28mins incl a few stops at red lights.

Thursday Aug 14, 2008 #

Foot Running warm up/down 30:00 [3]
shoes: Nike Zoom Elite 4

Foot Running intervals 24:00 [4]
ahr:164 max:179 shoes: Nike Zoom Elite 4

Cockatoos (plus Wisbey and Chalks) training running 16 x 1min with 30secs recovery around Southwell Park and Yowani golf course. Feeling good but not running too hard. Calves pretty tight after.

Cycling (Road) (Commute) 1:05:00 [3] 31.0 km (28.6 kph)
shoes: SH-M120B

super commute. well would have been except my new commuter light (from pbk) doesn't work so i had to ride in the dark.

Wednesday Aug 13, 2008 #

Cycling (Road) (The Scotsman) 2:02:00 [3] 62.0 km (30.5 kph)
shoes: SH-R130S

A new Peter Wilson vision, through the rolling fields north of Canberra, which happarently remind Handsome Pete of Scotland. Start out up the Roger Federal Highway, left along Horsefark Drive then right onto Mulligans Flat Road. Cruise up the valley and along a short section of dirt before crossing the ridgeline and descending into the Yass Valley. After some rolling hills turn right onto Tallagandra Lane East and cruise along into Sutton, then back along the Roger Federer service road and highway into Deli Karl Marx for french toast and hespresso. Doesn't get any better. Although it was f*cken cold goddammit.

C • The scotsman 3

Cycling (Road) (Commute) 30:00 [3] 15.0 km (30.0 kph)
shoes: SH-R130S

usual, and as usual i popped right after i rode past defence at russell. i'm sure they test some sort of device there in the evenings.

Tuesday Aug 12, 2008 #

Cycling (Road) (Commute) 1:10:00 [3]
shoes: SH-M120B

usual ride to work but home via NICTA for post phd arvo tea (lammos, lollies, smarties, cheese, chips, spoiled my dinner). reviewers comments were all positive, just waiting to hear what anu decide to do with my title...

Monday Aug 11, 2008 #

Cycling (Road) (Commute) 1:05:00 [3] 31.0 km (28.6 kph)
shoes: SH-M120B

riding the new super commuter. reynolds 531 frame with campag chorus groupo, mavic cxp33 rims and flat bars. the fastest commuter in the world*.

* yet to be verified but verification is just a formality really

C • Oh yeah? 5

Sunday Aug 10, 2008 #

Foot Running (Cockatoos Long Run) 1:30:00 [3]
shoes: Nike Pegasus

cruisy run in the cold with JLA, acejase and robw up ainlie and majura. even got a little bit of "snow". legs were rooted afterwards, aint done much running the last few weeks...

Saturday Aug 9, 2008 #

Cycling (Road) (Bakery Bunch) 1:50:00 [3] 60.0 km (32.7 kph)
shoes: SH-R130S

Went along to the south side bunch ride with handsome pete. as usual it was pretty cruisy until we crossed the barton highway, then it heated up. had a few incidents splitting the bunch into pieces - a lady talking on her mobile while trying to drive, a clown driving way too fast and an ambo. i always seemed to get cut off from the leaders and no one in my group ever seemed keen to get back on so i was always bridging the gap which made it a real tough session. hespresso at essen after, felt like i was betraying gus but we gotta drink coffee somewhere while he's being rebuilt.

Friday Aug 8, 2008 #

Cycling (Road) (Tour de Roger) 1:50:00 [4] 60.0 km (32.7 kph)
shoes: SH-R130S

fast paced tour up the roger federal highway, with prosser insisting we ride our guts out. much more enjoyable when handsome pete and robw were on the front. french toast and hespressos at karl marx were the goods as usual. finished off by riding to work at 0.85 x prosser pace.

Cycling (Road) (Commute) 30:00 [3] 16.0 km (32.0 kph)
shoes: SH-R130S

Thursday Aug 7, 2008 #

Foot Running warm up/down 36:00 [2]
shoes: Nike Zoom Elite 4

Foot Running hills 28:00 [4]
ahr:124 max:174 shoes: Nike Zoom Elite 4

Cockatoos training on the long/short hill combo on bruce ridge. struggled to breathe in the cold air, really felt like i had some asthma coming back, haven't felt that for a year or two. ran 6 x double hills (ie long, jog down the other side, up the short hill, then back down to the start of the long one), with pretty cruisy recovery.

Cycling (Road) (Commute) 1:00:00 [3] 28.0 km (28.0 kph)
shoes: SH-R130S

rode to work via optometrist and silo. last time, they pissed me off again. such a shame cause their sour dough and coffees are so good. gonna have a scar on my eyeball from that stick in czech for the rest of my life apparently...

C • silo 2

Wednesday Aug 6, 2008 #

Foot Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics 1110

cruisy run between fyshwick and the molonglo river from work with the "running club". nice and easy, but still got the dizzys which i could only fix by eating lunch.

Cycling (Road) (Commute) 1:10:00 [3] 32.0 km (27.4 kph)
shoes: SH-R130S

usual ride to work and a bit of a longer route home.

Tuesday Aug 5, 2008 #

Cycling (Road) (tour de autumn) 2:05:00 [3] 60.0 km (28.8 kph)
shoes: SH-R130S

petes ride up mt pleasant and red hill, but then we piked on black mtn and went to gus' instead. but gus' was gutted! shocked and confused we moved on to dobbos and cried over a couple of coffees and some raisin toast. mmm. Gus' wikipedia article doesn't explain whats happened to Gus (who hactually died 14 years ago) nor does their website shed any light on the future...

ride includes the commute home after work (in the rain).

C • raisin toast 7

Monday Aug 4, 2008 #

Cycling (Road) (Commute) 1:05:00 [3] 31.0 km (28.6 kph)
shoes: SH-R130S

popped on the way home as husual. luckily jo had already served up some hot fresh bread with soup. mmm.

Sunday Aug 3, 2008 #

Cycling (MTB) 2:05:00 [3]
ahr:154 max:169 shoes: SH-M120B

30mins warm up then first 4 laps of corc race at kowen homestead. my back got real sore which made it not real fun, so stopped and watched the end of the race in the warm sun instead. rough track, pretty much all new track for some reason, which didnt help. need a bit more time on the bike if i'm gonna do any racing...

Saturday Aug 2, 2008 #

Cycling (MTB) 1:50:00 [3]
shoes: SH-M120B

cruised around a tour de sparrow (with a detour de sparrow to go back and lock the car) with cowie. riding pretty easy, trying to find where my mtb skills went.

Friday Aug 1, 2008 #

Cycling (Road) (Solid Rogering) 2:30:00 [3] 75.0 km (30.0 kph)
shoes: SH-R130S

tour de roger with prosseri in the morn. wet road but it wasn't raining, and the cloud overnight meant it was fairly "warm". french toast and 2 x hespressos at karl marx was a ripper. finished up at work, 59km in 1.55. plus the cruise home in the arvo.

C • finally someone else does r... 5

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