Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Jul 31, 2009:

activity	#	time	miles	km	+m
Cycling (Road)	20	24:25:00	415.08	668.0	1350
Cycling (MTB)	7	20:22:00	69.59	112.0	1700
Foot Running	13	8:18:00
Total	31	53:05:00	484.67	780.0	3050

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Friday Jul 31, 2009 #

Foot Running 28:00 [3]
shoes: Nike Pegasus

cruised around canturf in the wind at lunchtime with the boys from work.

Cycling (Road) (Commute) 55:00 [3] 28.0 km (30.5 kph)
shoes: Mavic Razor

to work and then back into the city. project tubeless commuter is a success, i dodgied up a rim strip using an old tube, used half of a $4 bottle of stans sealant and a run-of-the-mill steel bead cx tyre and got it all sealed up and holding about 50psi. so sick of flat tyres from thorns on the bike path across dairy flat.

Thursday Jul 30, 2009 #

Cycling (MTB) 1:55:00 [3]
shoes: Mavic Razor

cruised around majura for a while in the heavy wet fog, coffee at karl marx then ride to work. cold toes.

Cycling (MTB) 35:00 [3]
shoes: Mavic Razor

ride home. hit the wall a bit so just went home the shortest way ie didn't stick to the dirt.

Wednesday Jul 29, 2009 #

Cycling (Road) hills 1:30:00 [3] 37.0 km (24.7 kph) +750m
shoes: SH-R130S

cruised up black mountain 3 times with robw and prosseri. hit the last one a bit harder, but my back is feeling tight and sore for some reason so generally taking it easy and was having trouble riding in the saddle. delish brekky at dobbo's after.

Foot Running 32:00 [3]
shoes: Nike Pegasus

cruisy run in the lunchtime sunshine along the river with the guys from work. full of milo cereal.

Cycling (Road) (Commute) 35:00 [3] 17.0 km (29.1 kph)
shoes: SH-R130S

Tuesday Jul 28, 2009 #

Cycling (Road) 1:10:00 [3] 32.0 km (27.4 kph)
shoes: Mavic Razor

too lazy to do any real training. cold and dark, and i'm still catching up on the sleep i missed during the tour. better put some in the bank while i'm at it for when roy arrives in a couple of weeks...

Monday Jul 27, 2009 #

Cycling (Road) (Commute) 1:10:00 [3] 32.0 km (27.4 kph)
shoes: Mavic Razor

to work and back on the trek. one clown in a 4wd nearly killed me today, unless i'm hactually invisible i think he may be a goose. i'm gonna start riding with spark plugs in my pocket.

Sunday Jul 26, 2009 #

Cycling (MTB) 1:15:00 [3]
shoes: Mavic Razor

warm up riding out to stromlo plus a couple of laps, and a warm down riding to naths.

Cycling (MTB) race (Cyclocross) 56:00 [4] 26.0 km (27.9 kph) +400m
shoes: Mavic Razor

my first cyclocross race, and it had everything - mud, steps, running, a gate, super steep climb, singletrack, fireroad, crit track. great fun. the course went up the stairs in the SFP pavilion, up the 4x track, down some fireroad and through the mandatory mud, up some singletrack, around the fireroad and down to the crit track for 3/4 of a lap. we had 7 laps, about 25km all up. nath and i got away on the first lap and gradually built up a lead on the bunch. about half way around ben henderson started coming across and nath and i were a bit hammered from battling in the wind (it was blowing a gale), so we eased up a bit hoping he'd share the work with us. he got on but didn't help us much, except when nath pushed him. with 2 laps to go he attacked us on the climb and i couldn't keep with him. nath dropped off me on the climb on the last lap, so i finished 2nd behind ben and in front of nath in 3rd. mountain bikes 1-2-3 yeah. if they have more of these i might have to buy a cx bike ;)

Saturday Jul 25, 2009 #

Cycling (MTB) (Angry Man Training) 4:30:00 [3]
shoes: Mavic Razor

long day of mtb action. rolled out through kowen with robw and benbarr, met lazydave and zelko at sparrow and cruised around a zelko lap (normal lap with part of it done in reverse, felt like a new track!). then smashed it in to a headwind all the way to dobbinsons for coffees, sour doughs with jam and a hazelnut tart. mmm. heavy legs riding home after. feeling good most of the ride, gotta do a few more of these before the angry doctor in september.

Foot Running 33:00 [3]
shoes: Nike Pegasus (Red)

easy run with wisbey around north lyneham ridge. feeling quite good, besides a pain in the guts from tasting a few bottles of a batch of homebrew that didn't quite work out how i'd intended...

Friday Jul 24, 2009 #

Foot Running 30:00 [3]
shoes: Nike Pegasus

cruisy run along the river at lunch time with the guys from work. dr hamilton strung it out right from the start. super nice day, legs a bit sore from yestie but all good.

Cycling (Road) 55:00 [3] 28.0 km (30.5 kph)
shoes: SH-R130S

Thursday Jul 23, 2009 #

Foot Running (Commute) 1:05:00 [3]
shoes: Nike Pegasus (Red)

solid run home from work in the dark with the ayups (medium beam, too wide i reckon). tried to run on as much dirt as i could around ainslie etc. cold hands.

pumped about andy and fränk schleck!

Wednesday Jul 22, 2009 #

Cycling (Road) 35:00 [3] 16.0 km (27.4 kph)
shoes: Mavic Razor

ride in to work on the old trek (out it back together after getting the frame welded up). got a lift home cause it was raining... shattered about jens crashing so didn't feel like riding today :(

C • out of all the people on at... 2

Tuesday Jul 21, 2009 #

Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-R130S

Cycling (Road) hills 1:20:00 [4] 35.0 km (26.3 kph) +600m
shoes: SH-R130S

went over to Mt Ainslie at lunch time (in 16 degrees and sunshine) with warlders and benbarr. did 3 efforts up the hill, hit the second half of each climb pretty hard and starting to feel better on the hills again now.

Monday Jul 20, 2009 #

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

rode the roadie today, flat tyres all round on everything else.

Sunday Jul 19, 2009 #

Foot Running 1:03:00 [3]
shoes: Nike Pegasus (Red)

solid run on the trails around bruce ridge. nice day, feeling ok but ankle feeling real weak on the rocky singletracks.

Saturday Jul 18, 2009 #

Cycling (MTB) (Tom Walter Canberra Tour) 4:15:00 [3] 86.0 km (20.2 kph) +1300m
shoes: Mavic Razor

sandwich ride with coffee as the bread. started with coffee and porridge at tilleys then rolled around with the cinnamon boys (warlders brothers and nath, plus benbarr and even em warlders for a bit). majura, bruce ridge then stromlo. then had more coffee and a hazelnut tart at dobbos. sweet. pretty windy but a good day out.

Friday Jul 17, 2009 #

Foot Running 28:00 [3]
shoes: Nike Pegasus

lunchtime run with the guys from work around canturf. super nice day to be out running.

Cycling (Road) 1:15:00 [3]
shoes: SH-R130S

commute, wouldn't have ridden the roadie but both the commuters had flat tyres. went up ainslie right after dusk on the way home, what a view.

Thursday Jul 16, 2009 #

Cycling (MTB) 1:50:00 [3]
shoes: Mavic Razor

cruised around majura for a while with the warlderseses and benbarr, with pannies and coffee at karl marx after. cold and frosty tis morn. we scared a kangaroo into a fence and he got stuck, so we had to wrestle with him to get him out before he broke his leg. rob stuck his finger in his butthole which really pissed him off. but he hopped away ok after lots of struggling and grunting.

C • What the 5

Cycling (MTB) (Commute) 40:00 [3]
shoes: Mavic Razor

ride home, riding on as much dirt as i could around ainslie etc.

Wednesday Jul 15, 2009 #

Foot Running 31:00 [3]
shoes: Nike Pegasus

cruisy run with the guys from work along the river at lunchtime. only 6.5 degrees but sunny so real nice to be out running. i'm gonna start doing some real training soon, starting to get pumped for the orienteering nationals in vic... i hated not being at 10mila or Jukola this year - this will be my first winter in Canberra since moving here 10 years ago... (although i did spend a winter in Sweden in that time)

Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: Mavic Razor

cold on the way in!

Tuesday Jul 14, 2009 #

Cycling (Road) hills 1:35:00 [3] 48.0 km (30.3 kph)
shoes: SH-R130S

ride to work, and did 2 efforts up mount ainslie in the dark on the way home. i had ayups on the bars and my helmet, and both went flat. lucky they're still reasonably bright even when the batts are flat.

on the 2nd climb i had some goose drive behind me for a while, then decided to overtake right as a car came past the other way. then they stopped up the road and i could see them looking at a streeto. then after i'd gone past (and by this time its pretty close to the top!) they drove up beside me and asked me how to get to defence. hahaha.

Monday Jul 13, 2009 #

Cycling (Road) (Commute) 1:10:00 [3] 32.0 km (27.4 kph)
shoes: Mavic Razor

to work and back. got the singlespeed on freewheel mode.

Sunday Jul 12, 2009 #

Cycling (MTB) race (CORC XC Round 4) 1:36:00 [4]
shoes: Mavic Razor

At Sparrow Hill. As always the start was too quick for me, then got a bit held up in the first half of the lap. Took a few places on the climb halfway around and rode the first few laps with Neito. Was riding steady, took a little stack on the 3rd lap (lost the front wheel on a slippery tree root) but kept it solid, my technique and confidence were slowing me down much more than my legs. Got passed by 2 guys at the end of the 4th lap then got held up for ages behind a couple of clowngirls (the guys who'd just passed me snuck past the girls a bit quicker and were out of sight by the time i got past), but finished only 1 min or so off 3rd and 4mins off the lead so happy with that.

Cycling (MTB) warm up/down 20:00 [3]
shoes: Mavic Razor

mostly warm up, warm down was basically riding back to the car.

Saturday Jul 11, 2009 #

Foot Running 32:00 [3]
shoes: Nike Pegasus (Red)

cruisy run on the ridges from home. feeling good, planned a longer run but didn't have time, any of the daylight we didn't spend in an antenatal course we spent at aldi. i could have got up early but too much on tv too late at night at the mo.

C • tv too late at night 2

Friday Jul 10, 2009 #

Cycling (Road) (Scotsman) 1:45:00 [3] 58.0 km (33.1 kph)
shoes: SH-R130S

first scotsman since handsome pete left us, and copped the traditional abuse from truck drivers on their way to the new cities of gungahlin. it was a bit wet, but not too cold. and we had coffee at gus' after for a change. yeah cinnamon toast.

Thursday Jul 9, 2009 #

Cycling (MTB) (Cinnamon Festival) 1:50:00 [3]
shoes: Mavic Razor

cruisy ride with a big group of cinnamon boys (warlders bothers, cowie, neito, benbarr, prosseri) at majura in the morning. started with lights but didn't need them for too long. good fun out on the mtb again. hespresso and french toast at karl marx after, ripper.

Cycling (MTB) (Commute) 40:00 [3]
shoes: Mavic Razor

long way home in the dark, trying to get as much on the dirt (around ainslie etc) as i could.

Wednesday Jul 8, 2009 #

Foot Running 32:00 [3]
shoes: Nike Pegasus

cruisy run with the guys from work at lunchtime, along the river. thought about a detour to see the skoda but couldn't bring myself to see him again in that state...

no cockies (black or sulfur-crested) turned up for my run tis morn, so i watched the tour instead of running in the cold...

Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-R130S

Tuesday Jul 7, 2009 #

Cycling (Road) hills 1:20:00 [4] 33.0 km (24.7 kph)
shoes: SH-R130S

tried out riding at lunchtime today, good move - it was -2.5 at 07:30 and 8.5 at midday. and sunny. rode with benbarr, zelko and prosseri (plus hamish on his mtb), did 3 x mt ainslie efforts. pushed the last 2 pretty hard.

Cycling (Road) 40:00 [3] 20.0 km (30.0 kph)
shoes: SH-R130S

ride home, plus shortened ride to work. shortened cause i had to stop and help jo... she was waiting at some traffic lights on her way to work when the clown in the truck in front decided he wanted to turn left, so he reversed back to give himself room to turn into the slip lane. the dumb f*ck didn't see jo sitting there, and assumed all the horn beeping was something unrelated, so he smashed up our new car good and proper. lucky jo and roy are ok, but we've got no car for the next 3 weeks or so and the new car is no longer pristine german/czech quality. the truck was full of buttercup bread, maybe we can convince them to give us free crumpets.

C • clown 3

Monday Jul 6, 2009 #

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

freezing!

C • at that speed 2

Sunday Jul 5, 2009 #

Foot Running 1:05:00 [3]
shoes: Nike Pegasus (Red)

solid run in the nasho from my old ladys place in the morning. pushed it fairly steady, and enjoyed being out running. one short stop to pull out a sign saying one of my favourite tracks was closed. no "penalties apply" when there's no sign. goddamn NPWS.

something that i've been thinking about for a while and haven't had any postive answers: everyone has taken a dump that has blocked up a toilet and needs multiple flushes or a bit of work with a whisk to get it down. has anyone done it on an aeroplane with that hardcore vacuum flush?

Saturday Jul 4, 2009 #

Cycling (Road) race (Espresso Series Crit) 1:00:00 [4] 30.0 km (30.0 kph)
shoes: SH-R130S

short warm up then raced a grade at sutho shire cycling club espresso series crit at waratah park. 20 mins plus 3 laps. fun race, lots of attacks. i chased down a break early on and got in one myself at about halfway, but we got reeled back in. towards the end of the 2nd last lap one bloke got away on his own, i worked real hard to get across to him and we had maybe 30m on the field. i sat on him around the first corner then had to go around cause he was fading. the lap finishes with a climb then the final straight so i hit it up the climb and he was pulling it back up the straight. i had to put in the hard yards to stay ahead but did and got my first win in a grade, although the level was more like canberra b grade really. but as ben stiller said about kissing cameron diaz in there's something about mary, "it still counts".

Friday Jul 3, 2009 #

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

to work, went straight from there to sydney after.

Foot Running 30:00 [3]
shoes: Nike Pegasus

easy run with the guys from work around canturf at lunchtime. nice out but a cold cold wind.

Thursday Jul 2, 2009 #

Cycling (Road) (Charging Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: Mavic Razor

only in to work, got another 2 flats, had to get a lift home again.

Wednesday Jul 1, 2009 #

Cycling (Road) (Commute) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Mavic Razor

Foot Running 29:00 [3]
shoes: Nike Pegasus

cruisy run along the river from work at lunchtime. windy, raining and cold.

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