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Training Log Archive: Shep

In the 31 days ending Jan 31, 2009:

activity # timemileskm+m
  Cycling (Road)23 56:09:00 1052.6(18.7/h) 1694.0(30.2/h)
  Cycling (MTB)5 12:23:00 43.5 70.0
  Foot Running6 3:20:00
  Total30 71:52:00 1096.1 1764.0

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Saturday Jan 31, 2009 #

Foot Running 1:00:00 [3]
shoes: Nike Zoom Elite 4

cruisy run with wisbey around the mtb trails at lake crackenback resort then along the thredbo river. super nice, ankle felt terrible but, and really aint comfortable when i'm running on anything other than a flat road. breakfast buffet after was a ripper, i built up quite a pile of dirty plates.

Friday Jan 30, 2009 #

Cycling (Road) (Scotsman) 1:54:00 [3] 60.0 km (31.6 kph)
shoes: SH-R130S

usual ride, with handsome pete, robw, neito, dappers and triathlon tim. frenchie and hespresso at deli marco polo after. i measured the dirt section tis morn, 660m, all nicely corrugated now thanks to the clowns living in sutton with their 4wd's. chucked a new chain on the treadly, he didn't seem to like the old cassette (which has done 10615km). might have to put the new cassette on too, i'm not real keen about stomping on the pedals in a crit with any risk of the chain jumping.

Thursday Jan 29, 2009 #

Cycling (MTB) 30:00 [3]
shoes: SH-M120B

ride to work. nice and warm!

Cycling (MTB) (Criyt) 1:40:00 [3]
shoes: SH-M120B

ride to majura from work (36 degrees), some laps around crit course then race (6 laps, 10mins). hot but much nicer in the pines than out at stromlo. got 3rd but the field wasn't so hot today. cruised around some more trails with rickerby before getting dizzy and heading home for some home brew.

Wednesday Jan 28, 2009 #

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

C • hehe good work fricking laz... 2

Tuesday Jan 27, 2009 #

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

tempo session in the middle - saw some maggot throw his rubbish out the window so i threw it back in at him. he didn't like that...
C • Did you call him a klootzak... 2

Monday Jan 26, 2009 #

Cycling (Road) 3:05:00 [3] 85.0 km (27.6 kph)
shoes: SH-R130S

ride with the cinnamon boys from west beach up montacute road and along the range to mt lofty and back to the beach for a swim.

Sunday Jan 25, 2009 #

Cycling (Road) 3:15:00 [3] 85.0 km (26.2 kph)
shoes: SH-R130S

rode up the old freeway and around the east side of mt lofty and back into town via norton summit road with robw and reubster. got some food and watched the last stage of the TDU and then home via rubies old mans place and the 24 hour cafe de vili's for a vanilla slice and farmers union iced coffee.
C • True south aussie style 2

Saturday Jan 24, 2009 #

Cycling (Road) 5:10:00 [3] 142.0 km (27.5 kph)
shoes: SH-R130S

ride down to aldinga beach, with a few stops to see the TDU riders. had some food at damo's then rode to willunga and up willunga hill with jimbo to see the second KOM and back into town for the finish. then home to west beach again via damo's.

Friday Jan 23, 2009 #

Cycling (Road) 6:00:00 [3] 193.0 km (32.2 kph)
shoes: SH-R130S

rode the TDU stage 4 from burnside village to angaston, with the ride into burnside and home from the city. long day but super nice ride. ripper lunch and coffee in a cafe in angaston, stepped out the door to watch the TDU boys rippin up the main street.

Thursday Jan 22, 2009 #

Cycling (Road) 3:20:00 [3] 100.0 km (30.0 kph)
shoes: SH-R130S

ride with the cinnamon boys from west beach down to wickhams hill (via glenelg to meet up with reubster and have a coffee) to watch the TDU. then lunch in mclaren vale and back to west beach.

Wednesday Jan 21, 2009 #

Foot Running 20:00 [3]
shoes: Nike Pegasus

run along the beach towards glenelg with robw from our place in west beach. Hankle was feeling pretty bad.

Cycling (Road) 45:00 [3] 22.0 km (29.3 kph)
shoes: SH-R130S

ride into Unley for a TDU street party with about 8.6 million people. then home again to west beach after a few beers.

Tuesday Jan 20, 2009 #

Cycling (Road) 1:30:00 [3] 47.0 km (31.3 kph)
shoes: SH-R130S

cruised down to outer harbour with the scuzzi bunch from north adelaide. clowns were signalling for every little bump and cats eye on the road. fast out there but had a tough headwind on the ride back along port road.

Monday Jan 19, 2009 #

Cycling (Road) 1:30:00 [3] 47.0 km (31.3 kph)
shoes: SH-R130S

cruised from hotel in north adelaide to crit in norwood where the nazis wouldn't give me a start (i think the organisers were orienteers). so continued up Norton Summit Road (about a 15 minute climb) then along the top of of escarpment (a few degrees cooler than down in adelaide) and down greenhill road - anzac highway for a swim at Glenelg. bumped into jonny bazorak down there.
C • Japan 2
C • Adelaide commissaires 4

Sunday Jan 18, 2009 #

Foot Running 35:00 [3]
shoes: Nike Pegasus

solid run around the ridges. ankle felt pretty bad, and got a real twinge at one stage that almost felt like i'd rolled it. nice to be out running but.
C • cactus? 4

Saturday Jan 17, 2009 #

Cycling (Road) 3:50:00 [3] 127.0 km (33.1 kph)
shoes: SH-R130S

bakery bunch, coffee at dobbo's then around cotter-uriarra. there was at lease 100 riders on the bakery bunch, biggest i've seen. and we smashed it along through gungahlin, there wasn't too many blokes left at the federal highway. probably 20 odd guys did the loop around cotter-uriarra after, so it didnt seem like such a long ride with so many guys to talk to. good solid session.

Friday Jan 16, 2009 #

Cycling (Road) (Scotsman) 1:53:00 [3] 62.0 km (32.9 kph)
shoes: SH-R130S

usual ride with handsome pete, long nick, nath and dappers. went for the pannies instead of my usual french toast at karl marx, delish. new world record for the ride to work (went home after brekky), 25 mins, took a new route (roads instead of bike paths) with no snakes.

Cycling (Road) (Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: SH-R130S

what a struggle, into the wind...

Wednesday Jan 14, 2009 #

Cycling (Road) hills 1:30:00 [3] 37.0 km (24.7 kph)
shoes: SH-R130S

15min warm up then 3 x Black Mtn efforts with the Walter brothers, and coffee at as nature intended after. plus the roll into work. very warm morning...

Cycling (Road) warm up/down 1:30:00 [3] 41.0 km (27.3 kph)
shoes: SH-R130S

ride to stromlo from work for the crit, then home after.

Cycling (Road) race (Cryte) 30:00 [4] 22.0 km (44.0 kph)
shoes: SH-R130S

at stromlo as usual, but bloody hot as unusual. tried to mix it up a bit today, i can't score any more points or i'll get put up to a-grade so i need to help nath, long nick and dapre score points for Token Products & keep us in 2nd place. planned to make some breaks to force the other teams to do some work chasing us down, so i went with a few and made one of my own (stayed away for a few laps, hard work!). we were sitting pretty good with all the token boys together with 2 laps to go but then dapre hit the deck and nath and i stopped to make sure he was ok. just some scrapes and a torn jersey. he had some grazes too.
C • way out in front. 9

Tuesday Jan 13, 2009 #

Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B

nice to have a rest day. planned on doing the hour of power but too tired...

Monday Jan 12, 2009 #

Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B

Foot Running 20:00 [3]
shoes: Nike Pegasus

run around north lyno ridge. ran some fast bits, ankle was feeling ok.

no beers today, feels strange.

Sunday Jan 11, 2009 #

Cycling (MTB) 3:20:00 [3]
ahr:117 max:158 shoes: SH-M120B

rode ut to stromlo and rode a few laps. did the world cup course at the end and had a stack. that was great for the confidence on the rest of the lap. then rode home via disappointment capital yarralumla. the bakery was closed so we had an hordinary coffee at that restaurant on the corner. they're italians even, it does not make sense. if chewbacca lives on endor, you must acquit.
C • The famous Chewbacca defence... 3

Saturday Jan 10, 2009 #

Cycling (Road) warm up/down 2:55:00 [3] 80.0 km (27.4 kph)
shoes: SH-R130S

ride out to Uriarra Homestead for the race, then back home via Dobinsons...

Cycling (Road) race 1:30:00 [4] 60.0 km (40.0 kph)
ahr:150 shoes: SH-R130S

Graded Scratch race at Uriarra Homestead, B grade. Lots of hard work. Smashed it quite hard up the last climb to try and split the bunch a bit, but it still came down to a bunch sprint and my legs were full of battery acid. Crossed the line in 4th, might have had a chance at a place but got boxed in a bit. Good fun and a pretty solid 90mins of riding.

Friday Jan 9, 2009 #

Cycling (Road) (Scotsman) 1:53:00 [3] 59.0 km (31.3 kph)
shoes: SH-R130S

another beautiful cruise around the Scotsman Capital Territory. very chilly morning, only 12 degrees. global warming has hit us hard in Scotland. unbelievably good Hespresso at Karl Marx Brothers Deli, and typically good french toast. plan to race the roadie tomorrow so taking it pretty easy this morning.

Cycling (Road) (Commute) 32:00 [3] 16.0 km (30.0 kph)
shoes: SH-R130S

the usual route home through struggletown. had to have a couple of beers to recover.

Thursday Jan 8, 2009 #

Cycling (MTB) (Commute) 45:00 [3]
shoes: SH-M120B

the long way, with a detour to get jo going again after a flat (that i may have caused).

Cycling (MTB) warm up/down 1:30:00 [3]
shoes: SH-M120B

ride from work to stromlo, some warm up laps and the ride home (in the cold cold wind).

Cycling (MTB) race (Dirt Crite) 13:00 [4]
shoes: SH-M120B

CORC dirt crit at Stromlo, 8 laps. As usual started slow and got held up a bit on laps 2-4. finished ok (5th) and got over my weirdo fear of jumping the double in the middle of the lap. pretty intense 13mins!

Wednesday Jan 7, 2009 #

Cycling (Road) 2:10:00 [3] 60.0 km (27.7 kph)
shoes: SH-R130S

ride to work, then to the crit with handsome pete and long nick, then home after.

Cycling (Road) race (Boo Yaa Crit) 31:00 [5] 23.0 km (44.5 kph)
shoes: SH-R130S

super windy and pretty hot. felt terrible all day but that's usually when i race best... got into a break away about half way through, just me and 2 other guys. i ended up riding off the front with about 18mins to go but decided to sit up for half a lap till the other guys, and 3 more including handsome pete, got back on. we then worked together swapping off and built up and kept a good gap to the bunch. pete and i made sure we'd pulled our last turns with over a lap to go so we'd get a chance to recover a bit for the sprint. with half a lap to go just as we were hitting the little hill i told pete to go (i was on his wheel) and the 2 of us went. we got a gap and i went around pete, over the top of the hill and into the home straight with a tail wind. i got the win and pete held on for 2nd, we were doing over 66km/h as we crossed the line. With Nath making his debut for Token Products and coming in 8th we moved up the 2nd in the teams category, pretty happy with that considering none of us rode in the first 4 rounds, and the leading team Quon has about 25 riders in it.
C • 66kph 7

Tuesday Jan 6, 2009 #

Cycling (Road) (Hour of Power) 2:14:00 [4] 75.0 km (33.6 kph)
shoes: SH-R130S

early morning, gotta leave home at 5.30 to get to Woden for the 6am start... pumped out the hour of power, not so many guys pulling turns today so it was hard work with very little recovery. i was wrecked by the end. a couple of espresso's and raisin toast at dobbos got me to work.
C • daily fame 8

Cycling (Road) (Commute) 32:00 [3] 16.0 km (30.0 kph)
shoes: SH-R130S

got another flat, had about 18000 thorns in my front tyre (and so many holes in the tube there was no chance of patching it). it's always like this on diary flat/yarramundi reach bike path in the summer. pain in the ringhole. maybe i need some gatorskin tyres on the roadie.

Monday Jan 5, 2009 #

Cycling (Road) (Commute) 45:00 [3] 21.0 km (28.0 kph)
shoes: SH-M120B

went to the dentist AND got a puncture on the way to work. then got a puncture in the same spot (going along dairy flat road) on the way home and since i'd used up my spare i had to run to the hospice where JLA came and picked me up. saw 2 brown snakes, the second was swimming across the river and came up onto the bank right where i'd stopped to watch him. f*** they look scary in the water.

Foot Running 10:00 [2]
shoes: SH-M120B

run along the bike path along the lake from dairy flat to the hospice.

Sunday Jan 4, 2009 #

Cycling (MTB) 2:55:00 [3] 70.0 km (24.0 kph)
ahr:141 max:171 shoes: SH-M120B

2 laps (with the home run extension/spagetti western finish) of sparrow with neito and dapre. rode solid for the first one (85mins) and a bit easier on the second (90mins). hands and back getting pretty wrecked by the end. lunch at dobbo's after, ripper macadamia and chocolate tart...

Saturday Jan 3, 2009 #

Cycling (MTB) 1:30:00 [3]
shoes: SH-M120B

rolled around bruce ridge with lazydave. nice and cruisy, warm day, good fun.
C • nice and cruisy 2

Friday Jan 2, 2009 #

Cycling (Road) 1:45:00 [3] 48.0 km (27.4 kph)
shoes: SH-R130S

morning ride with reubster, jules and kez along the yarra. coffee and croissants as the liggins cafe after, nice.

then the long drive home in the arvo.

Thursday Jan 1, 2009 #

Foot Running 55:00 [3]
shoes: Nike Zoom Elite 4

troysee run from our accommodation on the mornington peninsular with the real hoggster and JLA. didn't mean to run this long but it was a loop, and the ankle felt better and better (it was terrible early on but, i think the sand wrecked it).

Cycling (Road) 45:00 [3] 23.0 km (30.7 kph)
shoes: SH-R130S

cruising around camberwell and kew in melbs with reubster and jules. cold and windy.

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