Training Log Archive: ShepIn the 31 days ending Aug 31, 2009:
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Monday Aug 31, 2009 #
Cycling (MTB) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B
work and back on the old trek. some slapper in a new impreza nearly cleaned me up, she looked so scared as she slammed the brakes on when she heard me yelling at her to stop i almost felt sorry for her.
C • mtb 6
Sunday Aug 30, 2009 #
Cycling (MTB) 3:00:00 [3]
shoes: Mavic Razor
breakfast at tilleys then cruised around for a coupla hours on majura with warlders and neito (em and glenn joined us for a bit). then smacked it around bruce ridge for an hour or so. windy cold day but good fun on the mtb.
Saturday Aug 29, 2009 #
Foot Running warm up/down 20:00 [2]
shoes: Adidas Neptune XS
Orienteering race (NSW Middle Distance) 37:00 [4] 6.0 km (6:10 / km) +260m 5:04 / km
ahr:163 max:175 shoes: Adidas Neptune XS
at Burngoogee. great course and area. started good but fell apart a bit through maybe controls 8-11, just got messy and made some dumb mistakes on controls that looked easy, always a trap. still, hit most of them well and ran a steady pace (but very slow downhill and over anything rough), so finished about 3mins behind jules in 2nd place, with a similar gap back to 3rd. good training for the aus middle champs, can't wait for that...
Friday Aug 28, 2009 #
Foot Running 25:00 [3]
shoes: Nike Pegasus
solid run around canturf with the guys at work at lunchtime. did 4 x 30sec efforts with 2min jog recovery in the middle, trying to get my legs to move fast again. nice day.
Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: Mavic Razor
charge in the work and home again on tamas' fixie.
Thursday Aug 27, 2009 #
Cycling (MTB) 1:40:00 [3]
shoes: Mavic Razor
cruised around majura for an hour or so then rolled in to work. was supposed to be a cinnamon boys outing but i was on my pat malone. so had a devonshire coffee (ie drank one at work) instead of going to karl marx.
Cycling (MTB) (Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: Mavic Razor
ride home from work.
Wednesday Aug 26, 2009 #
Cycling (Road) 35:00 [3] 16.0 km (27.4 kph)
shoes: Mavic Razor
charged into work on the fixie in the wind.
Foot Running 1:04:00 [4]
shoes: Nike Pegasus (Red)
ayup run home from work, ran along the equestrian trails east of ainslie & through the ainslie/majura saddle. pushed fairly hard and was dying for a beer by the time i got to dicko. windy and cold, not such a fun run.
Tuesday Aug 25, 2009 #
Cycling (Road) (Commute) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-R130S
back at work today :(
Cycling (Road) hills 1:20:00 [4] 34.0 km (25.5 kph) +650m
shoes: SH-R130S
went out at lunchtime in the wind to hit mt ainslie a few times. warlders came and did 2 and prosseri and i battled the headwind up 3 times. nice to be out in the sun but i'd much rather be running or on the mtb when its that windy (especially coming back down at 70+ kmh).
Sunday Aug 23, 2009 #
Foot Running warm up/down 20:00 [2]
shoes: Helly Hanson
Orienteering race (Teams Race) 31:00 [4] 7.0 km (4:26 / km)
shoes: Helly Hanson
teamed up with lazydave in team Goose and Maverick for the teams race at Sparrows Hill. Format was basically a 2-man relay with a mass start for all runners, split courses made it real fun. ran good, pretty scared of the ankle and made a few little wobbles but hung up with jules for the first half. finished 1.5mins behind him which i'm pretty happy with given the amount of running/orienteering i've been doing. good fun, awesome place and it just makes me even more pissed that they're putting a big road through it for fat people to drive their pajeros on.
Saturday Aug 22, 2009 #
Cycling (MTB) 1:30:00 [3]
shoes: Mavic Razor
cruised up to bruce ridge for an easy ride (not enough sleep last night to get up early to ride with the bunch) but met a couple of swedes from the swedish national team - Emil Lindgren and Matthias Wengelin. so cruised around with them for an hour or so, emil rides for IKHP and knows a few of the orienteers. they loved the trails, good fun riding with some good guys (european champs!).
Friday Aug 21, 2009 #
Cycling (Road) (Scotsman) 1:31:00 [3] 48.0 km (31.6 kph)
shoes: SH-R130S
cruised around the scotsman with prosseri, benbarr and the cowie brothers. nice morning and good coffee at karl marx after. it started pissing down not long after i got home...
Foot Running 58:00 [3]
shoes: Nike Pegasus (Red)
run with lazydave and jules in the rain on the ridges. too much chinotto and aldi nut bars before.
Thursday Aug 20, 2009 #
Foot Running warm up/down 50:00 [3]
shoes: Nike Pegasus (Red)
16mins warm up and 34mins warm down. was gonna go do some hills on bruce ridge but bumped into jules and a couple of his running group mates about to do some hills on o'connor ridge so joined them...
Foot Running hills 23:00 [4]
ahr:163 max:179 shoes: Nike Pegasus (Red)
3.5 laps (7 hills) up on O'Connor Ridge, the other guys did the full 4 laps but i'd had enough after 2 ;) no chance of keeping up with jules and old mate but i had another old mate for company. tough session, glad i bumped into those boys cause i wouldn't have gone so hard on my own!
planned to do the cockies training tis morn but Roy didn't sleep so good last night...
got our car back yestie arvo - after 5 weeks and 1 day at the bashers (which is almost half the time we've owned it).
planned to do the cockies training tis morn but Roy didn't sleep so good last night...
got our car back yestie arvo - after 5 weeks and 1 day at the bashers (which is almost half the time we've owned it).
Wednesday Aug 19, 2009 #
Cycling (Road) hills 1:54:00 [3] 47.0 km (24.7 kph) +900m
ahr:129 max:173 shoes: SH-R130S
warm up then did 3 x efforts up mt ainslie with warlders and neito. the sketchy cow did a couple, and we saw trev and scotty goin up and down on their mtbs. then on the way home i pumped up black mountain.
Tuesday Aug 18, 2009 #
Note
(rest day)
No training today, just walked to Tilleys for a coffee with Jo and Roy. might be the last time, too many dumb f___s smoking outside.
Monday Aug 17, 2009 #
Foot Running 1:03:00 [3]
shoes: Nike Pegasus (Red)
cruised around the ridges with lazydave. good run, foot sore but too busy talking to notice too much.
C • Wow 4
Sunday Aug 16, 2009 #
Foot Running 1:02:00 [3]
shoes: Nike Pegasus (Red)
solid run around the ridges. foot still real sore but its not stopping me running yet... meant to ride the mtb tis morn but didn't get much sleep last night! roy and i were up drinking beers celebrating him moving in ;)
this was my biggest week of running since thw woc week last year. just need to build up to some more quality sessions and a long run or two a week before the nationals in wang.
this was my biggest week of running since thw woc week last year. just need to build up to some more quality sessions and a long run or two a week before the nationals in wang.
Saturday Aug 15, 2009 #
Foot Running tempo 1:02:00 [3]
ahr:146 max:178 shoes: Nike Pegasus (Red)
run with bwisbey from the hospital. 15 or so mins warm up then ran 3 x empo efforts: 9.5mins (ave hr 152, max 164), 9.5mins (ave hr 160, max 171) and 7.5mins (ave hr 166, max 178), with about 3min jog recovery in between. first 2 on bike path from AIS to Fern Hill, last one did a lap of O'Connor Ridge. then a warm down back to the hospital to pack up and take Jo and Roy home.
Friday Aug 14, 2009 #
Foot Running 47:00 [3]
shoes: Nike Pegasus (Red)
cruisy run in the evening from the hospital with bwisbey. ran on some singletracks on bruce ridge and did a lap of little black mountain. sucked down a couple of hammer and tongs draughts after, delish.
Thursday Aug 13, 2009 #
Foot Running 40:00 [3]
shoes: Nike Pegasus (Red)
another cruisy run from the hospital on the singletracks on bruce ridge. so good to get outside after being in the hospital all day. ran on pretty much totally different trails to yestie. right foot is bloody sore now, but not stopping me running at all.
Wednesday Aug 12, 2009 #
Foot Running 38:00 [3]
shoes: Nike Pegasus (Red)
feeling pretty terrible being in the hot air conditioned hospital air all day so went out for a short jog around the singletracks on bruce ridge. awesome hospital to be at for going running!
Tuesday Aug 11, 2009 #
Foot Running 25:00 [3]
shoes: Asics 1110
ducked home to grab some stuff and send a few emails about roys arrival so went out for a short jog around north lyneham ridge. ran right after the hail storm, so lots of hail on the ground and lightning in the distance, cool. ankle felt bad but right now i don't really care :)
Monday Aug 10, 2009 #
Shopping Legs 8:00:00 [3]
shoes: Dunlop Volley
i made it about 1km on the ride to work tis morn before jo rang to tell me to come home... after arriving home i just spent the day hanging out with jo, we walked down to the park for a coffee and to read the paper, watched a movie etc. we went up to the hospital at about 3.30pm and i had the biggest shopping legs experience of my life. 8 hours of helping jo through labour! and as jo said a number of times, "they don't call it labour for nothing". i think this session was rather tough for jo too ;) i was real glad i chucked a few cans of coke in my bag. but at the end out came little Roy Lukas Shepherd, he weighed 3.46kg and was 51cm tall, about average on both counts.
quite glad jim got me to enter the aus champs last night, thanks for the tip jimbo!
quite glad jim got me to enter the aus champs last night, thanks for the tip jimbo!
C • Roy 21
Sunday Aug 9, 2009 #
Cycling (MTB) race (CORC XC Round 5) 3:45:00 [4]
max:173 shoes: Mavic Razor
cruised out to kowen with nath and warlders in the freezing cold, raced the xc on the club course then rolled back in to tilleys for coffee. rode ok, got stuck behind some slow guys at the start (as usual, i just can't go quick off the line!) with nath, we rode the first 2 laps together then we got up to brad morten and upped the pace a bit, nath dropped off and brad and i kept it going and passed another bloke or 2 and finished together. race was 87mins (i was about 4.5mins off the lead, mid-field), ave hr 160. good fun, course was a bit bumpy but, its seen a bit of moto action lately happarently.
Saturday Aug 8, 2009 #
Foot Running 1:03:00 [3]
shoes: Nike Pegasus (Red)
cruised around the fire trails on bruce ridge, black mountain and aranda hill with wisbey. foot pretty sore, but happy with this run until jules told me he ran a marathon on his own today in under 3 hours.
Friday Aug 7, 2009 #
Foot Running 30:00 [3]
shoes: Nike Pegasus
cruise up the river at lunchtime with the guys from work. blowing a habsolute gale, ridiculous. the incredible amount of running i've been doing has brought back some plantar faciitis, starting to get pretty painful but mostly its just annoying.
Cycling (Road) (Commute) 55:00 [3] 28.0 km (30.5 kph)
shoes: Mavic Razor
charged around on the charge fixie. good training, can't stop pedalling!
Thursday Aug 6, 2009 #
Cycling (MTB) 1:50:00 [3]
shoes: Mavic Razor
cruised around majura with some cinnamon boys, lazydave & fatrat. good fun. finished up with coffee at karl marx and the ride to work.
Cycling (MTB) (Commute) 45:00 [3]
shoes: Mavic Razor
home the long way around ainslie/majura etc with michael awesome. had the dizzys, not enough to eat in the day i reckon.
Wednesday Aug 5, 2009 #
Cycling (Road) hills 1:50:00 [4] 43.0 km (23.5 kph) +1000m
shoes: SH-R130S
chilly morning, but got out on the bike and did 4 efforts up black mountain. had a mixture of benbarr, prosseri and nath for company on various ascents, but none of them did 4. delish cinnamon toast and coffee at gus' after.
Cycling (Road) (Commute) 32:00 [3] 16.0 km (30.0 kph)
shoes: SH-R130S
ride home in the dark, but its getting slightly slightly lighter now...
Tuesday Aug 4, 2009 #
Foot Running 1:05:00 [3]
shoes: Nike Pegasus (Red)
lift in to work with fatty fatty pot belly (now on leave, only 9 days till roy is due) then ran home in the dark with the ayups (price is going up soon happarently so buy some now if you haven't already!). came home the long way, along the equestrian trail through the paddocks east of campbell park then up through the saddle between ainslie and majura. saw an awesome shooting star, covered almost half of the sky. also noticed all the signs showing the name of all the fire trails in ainslie/majura bushland, they stand out a lot more at night cause the text is made of reflectors: East 132KVA Road, West 132KVA Road, Hacket Houses Track, Stuarts Border Track etc. never noticed them before in the daylight...
Monday Aug 3, 2009 #
Cycling (Road) (Commute) 1:10:00 [3] 32.0 km (27.4 kph)
shoes: Mavic Razor
trek in, trek home.
Sunday Aug 2, 2009 #
Cycling (Road) race 5:00:00 [4] 160.0 km (32.0 kph) +1040m
shoes: SH-R130S
cruised down to tharwa with sean moran, simpledorfer, neito and robw in the freezing cold wet fog. then did the road race: out to apollo road and back twice, then out to apollo road and up to honeysuckle creek tracking station (hilltop finish), about 56km all up. what a ripper, i rode a grade (but they ended up having a combined a/b grade) and finished up 3rd. me and sean split the bunch up on the 2nd lap and there was about 7 of us with a short lead, once we hit the climb all but 3 of us dropped off, then about halfway up i had to let sean and some other bloke get away cause i was sure i'd pop if i kept the pace so high. i was hoping they were putting it in to drop me and would soon slow and if i kept up a solid pace i'd get back on. but they weren't and i didn't, so finished half a minute or so behind. happy with that. sucked down a coke and ate some lollies at the top, in beautiful warm sunshine! its so nice up there, and then rolled back into tharwa, to the brew bar in tuggers for a coffee then home.
Saturday Aug 1, 2009 #
Foot Running warm up/down 38:00 [3]
shoes: Nike Pegasus (Red)
Foot Running intervals 27:30 [4]
ahr:163 max:182 shoes: Nike Pegasus (Red)
solid ints session with wisbey around dickson ovals etc. did 4 x 1min with 30secs recovery then a 6min tempo effort, 2min recovery then did it all again. seem to be running ok and it felt hard but wisbey reckons we were going slow... this is the official start of project hack nationals, with a plan to be able to hack the long race at the australian champs. special porridge at tilleys after was a ripper.
C • Nice 2