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Training Log Archive: Shep

In the 31 days ending Jan 31, 2010:

activity	#	time	miles		km		+m
Cycling (Road)	11	18:20:00	344.55	(18.8/h)	554.5	(30.2/h)	4500
Cycling (MTB)	5	16:20:00	144.16		232.0
Foot Running	9	7:50:00	13.05		21.0
Cycling (Commuter)	8	7:30:00	128.62	(17.1/h)	207.0	(27.6/h)
Orienteering	1	24:46	3.11	(7:58)	5.0	(4:57)
Total	33	50:24:46	633.49		1019.5		4500

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Sunday Jan 31, 2010 #

8 AM

Cycling (Road) 3:45:00 [3] 110.0 km (29.3 kph) +1750m
shoes: SH-R130S

cruised around cotter-uriarra with the condor creek extension with prosseri and cowie, then did 2 black mountain efforts at the end. pumped out the first one in the low 9's (not sure of the seconds). overall climb is an estimate, i'm not sure how much you climb on the way up to condor creek... nice road up there but.

6 PM

Foot Running 31:00 [3]
shoes: Nike Pegasus 26

run with roy in the pram and roy's mum on the bike on the bike path out to mitchell and back in the evening. nice to be out in the breeze.

Saturday Jan 30, 2010 #

8 AM

Foot Running 1:05:00 [3] 15.0 km (4:20 / km)
shoes: Nike Pegasus 26

solid run on bike paths from home pushing roy in his pram. out through kaleen, UC, radford and around CIT, bruce ridge and down parallel to macarthur and back home through o'connor/lyneham. calves starting to feel better running finally, i think the gubbvaderna are hiding for a while. my current theory is you gotta regularly run 4 times a week for running to be enjoyable.

C • gubbvaderna 2

Thursday Jan 28, 2010 #

8 AM

Foot Running (Commute) 59:00 [3]
shoes: Nike Pegasus (Red)

run to work. it felt bloody hot, only low 20's i think but must have been real humid. habsolutely no warm down last night wasn't good for the legs, but moved along ok considering.

6 PM

Cycling (Commuter) (Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: SH-M120B

cruised home, easy easy.

Wednesday Jan 27, 2010 #

Cycling (Road) (Commute) 1:12:00 [3] 36.0 km (30.0 kph)
shoes: SH-R130S

ride to work in the morn, then up to UC after for the orienteering. got the dizzy's on the way and had to stop and have a muesli bar.

6 PM

Orienteering race (Summer Series) 24:46 [4] 5.0 km (4:57 / km)
shoes: Nike Zoom Elite 4

At the Tafe of Canberra (UC). ripper course and map (Miss Jones did an awesome job adding a new 1:2500 section of buildings, we had to flip the map over for the controls in there), despite Grant putting a control in the wrong spot ;) didn't feel so good, i'm gonna claim this was a brick session, having just got off the bike! managed to get robw by a bit over half a minute.

Tuesday Jan 26, 2010 #

6 PM

Cycling (Road) hills (Black Mountings) 1:20:00 [4] 35.0 km (26.3 kph) +1000m
shoes: SH-R130S

pretty hot day and coldn't ride in the morn so waited till after 6pm to get out on the roadie. did 4 x efforts up black mountain (times 9.42, 10.08, 10.09 and 9.51) with the warm up and warm down the ride there and back from home. slacked off a bit on the middle two, mostly cause i was scared i'd pop. it was warm and i'm not feeling in great shape.

Monday Jan 25, 2010 #

9 AM

Cycling (Commuter) (Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: SH-M120B

to work, via the doc at dicko (sending me off to get my nose cauterized, blood pressure is spot on normal - so i'm gonna start training).

C • :D 3

6 PM

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

run home from work. not feeling real comfortable, not sure why, it was hot but not too bad. i've been officially diagnosed with gubbvader (old man's calves). even my compression socks didn't help today.

the orienteering world has borrowed a few words from swedish over the years, fartlek and gaffling and hagaby etc, i'm proposing we adopt gubbvader.

Sunday Jan 24, 2010 #

9 AM

Foot Running 53:00 [3]
shoes: Nike Pegasus (Red)

cruised around on bike paths with roy in the pram through lyneham-kaleen-bruce-o'connor-dickson, finishing up at sphagnum boglia with the cockatoos for an ordinary coffee and delicious torciglione. fairly solid pace but my calves were wrecked after about half an hour on the asphalt.

C • ? 2

5 PM

Cycling (Road) hills (Black Mountings) 1:00:00 [4] 24.0 km (24.0 kph) +750m
shoes: SH-R130S

cruised over to black mountain and went up twice with dappers, then hit it one more time pretty hard on my own. feeling quite good really, surprising.

Saturday Jan 23, 2010 #

8 AM

Cycling (MTB) 1:40:00 [3]
shoes: Mavic Razor

cruised around majura for a bit with warlders. pretty hot already but nice in the pines. taking it easy still.

Friday Jan 22, 2010 #

Cycling (Commuter) (Commute) 1:20:00 [3] 32.0 km (24.0 kph)
shoes: SH-M120B

to work and back, taking it real easy. got abused by the jackass guy again, i'm pretty sure he's a retard. not retired.

Wednesday Jan 20, 2010 #

Note

got a nose bleed (fairly normal) late at night but it didn't stop (not normal)... it was p!ssing out for at least an hour when i got pretty dizzy and nearly fell over, so went and lay down (didn't wanna smack my head on the bath!). then i got tingling hands and feet, which became numb arms and legs, so went up to the hospital. of course that made it stop. they said maybe heat and blood pressure cause it, better go see a doctor.

8 AM

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

5 PM

Cycling (Road) 1:15:00 [3] 36.0 km (28.8 kph)
shoes: SH-R130S

from work out to stromlo, then home after the crit.

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

CCC crit at Stromlo. super windy today, which made it a tough race. the back straight had a headwind coming from the left a bit, so the bunch just streched out into a line along the right edge of the track, so no one got any slipstream. i had a crack at making a break with 2 other guys at 2 laps to go, but i got a big cramp in my calf and sat up, the other guys had obviously had enough too cause that was the end of the break. with half a lap to go i was on dappers wheel in about 10th but he dropped the wheel in front and i reacted too late and didn't bridge the gap in time to have any chance at the sprint...

Tuesday Jan 19, 2010 #

5 PM

Foot Running (Commute) 57:00 [3]
shoes: Nike Pegasus (Red)

run home from work. still not feeling great, and the calves got super sore. still, always good to be out running and as far as commutes go i got a pretty decent run really.

Monday Jan 18, 2010 #

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

to work and back. feeling kinda sick, like i'm getting a cold.

C • Xmas 5 Days Maps 5

Sunday Jan 17, 2010 #

8 AM

Cycling (MTB) 3:45:00 [3]
shoes: Mavic Razor

rode with handsome pete out to sparrow (along the highway) for a solid lap (about 90mins for about 40km of singletrack action), then back to gus' for lunch through kowen.

Friday Jan 15, 2010 #

6 AM

Cycling (Road) (Scotsman) 1:53:00 [3] 60.0 km (31.9 kph)
shoes: SH-R130S

cruised around with cowie, jules and scotsman debutant jotaigna. very very light rain in the beginning, but otherwise ok. the legs aren't feeling too bad but a bit sore from running- gotta do it some more! delish cinnamon toast and hespresso at gus', unbelievably quick service too, accompanied by a price rise.

C • karl marx 4

Thursday Jan 14, 2010 #

8 AM

Foot Running (Commute) 56:00 [3]
shoes: Nike Pegasus (Red)

run to work in the morn. feeling a bit better than i have been lately, but not super comfortable running. still, the time to get to work wasn't bad so i wasn't going too slow i guess.

6 PM

Cycling (Commuter) (Commute) 35:00 [3] 16.0 km (27.4 kph)
shoes: SH-M120B

ride home on the commuter that's been sitting at work for almost a month (since the last time i rode in and ran home).

Wednesday Jan 13, 2010 #

Cycling (Road) (Commute) 1:42:00 [3] 53.0 km (31.2 kph)
shoes: SH-R130S

ride to work, then out to stromlo for the road crit. unfortunately the quon clowns that organise the crit sent an email (and tweeted) on monday that Mens B starts at 6:35. it started at 6:15, so i missed it... might explain why there was only about 15 guys in the race, assuming i'm not the only one that reads those emails. so i watched handsome pete ride then rolled home.

Tuesday Jan 12, 2010 #

Cycling (Road) (Commute) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: SH-R130S

feels like this is a nothing week of training. better get myself sorted out, the easter bunny's birthday really isn't that far away.

C • you have 30mins to move your cube 1

Monday Jan 11, 2010 #

Cycling (Road) (Commute) 1:06:00 [3] 33.0 km (30.0 kph)
shoes: SH-R130S

C • you looking forward to the ... 2

Saturday Jan 9, 2010 #

Cycling (MTB) (Coast Ride Day 2) 5:30:00 [3] 144.0 km (26.2 kph)
shoes: Mavic Razor

Cinnamon Boys Coast Ride second stage. Nath joined us in Braidwood (tag-team with robw) and we set out at about 7:15 after brekky at the bakery. Plenty of smooth dirt along the road to Nerriga where we stopped to grab more water (it was 9:45, the pub opens at 10:00, and they wouldn't sell Handsome Pete a coke even though they were behind the bar with the door open). Killer climb not far out of Nerriga where it was starting to get hot... The road "upgrade" made it a lot less enjoyable than it could have been, riding along through a massive swathe they've chopped through the forest, occasionally seeing bits of the old road zig-zagging along across the new road. There was a lot of rolling along through Sassafras and then down in towards Nowra. We turned right at Parma Hill and hit the Princes Highway just south of Nowra, then rode north and turned east on Forest Road - Butterfly Road and rolled through Currambene State Forest and then back onto the bitumen for the last bit into Culburra Beach. Sucked down a coke then went for a swim in the ocean.

C • Nice ride 3

Friday Jan 8, 2010 #

Cycling (MTB) (Coast Ride Day 1) 3:50:00 [3] 88.0 km (23.0 kph)
shoes: Mavic Razor

First stage of the Cinnamon Boys coast ride, Lyneham - Braidwood with Handsome Pete, Warlders and Cowie, and robw joined us for this leg. Started out a bit after 2pm, made it about 50m before Handsome Pete had biddon cage dramas. Rode to Queanbeyan then out on the Kings Highway and Captains Flat road for a bit before turning off and riding across through Hoskinstown and the Tallaganda National Park, which was awesome (we should be orienteering in there, reminded me a lot of Honeysuckle Ck). Some decent climbs on the dirt roads through the Park, crossing the Great Divide (coming close to the 1260m peaks in there) before rolling down through Little Bombay where we stopped for a swim in the Shoalhaven, and into Braidwood to the pub where we stayed (had a small backpack with thongs, shorts, a tshirt and credit card).

C • Tallaganda 9

C • Cinnamon Boys Calendar 1

Thursday Jan 7, 2010 #

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

heavy heavy legs. too tired to do anything else today.

Wednesday Jan 6, 2010 #

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

usual ride to and from work. getting hot again... the cinnamon boys are riding to nowra on friday-saturday, gonna be tough!

Foot Running 34:00 [3] 6.0 km (5:40 / km)
shoes: Nike Pegasus

cruisy run in the heat with the guys from work at lunchtime. up the river to the train tracks.

Tuesday Jan 5, 2010 #

Cycling (Road) (Tour de Gus) 2:35:00 [3] 83.0 km (32.1 kph) +1000m
shoes: SH-R130S

rolled around the cotter-uriarra loop (clockwise) with a decent group - handsome pete, the walter brothers, haydo and horsey. feeling tired and heavy, but still got up the climbs ok. pretty happy to get into town for some breakfast, although disappointed to see gus' closed. dobbos provided some good sour dough rolls but.

Cycling (Road) (Commute) 32:00 [3] 16.5 km (30.9 kph)
shoes: SH-R130S

Monday Jan 4, 2010 #

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

glad to see punters are wising up to the fact that the iphone isn't the only smart phone...
http://www.computerworld.com/s/article/9143027/Dem...

Sunday Jan 3, 2010 #

Cycling (MTB) 1:35:00 [3]
shoes: Mavic Razor

cruised around bruce ridge and black mtn with robw. rode on some new singletracks on black mountain, it would be sweet if they built it up over there too, the trails on bruce ridge are great but only for an hour or so...

went to the nets for some cricket action after, everything hurts now.

C • nets action 5

Saturday Jan 2, 2010 #

Foot Running 55:00 [3]
shoes: Nike Pegasus (Red)

not feeling so good today, struggled to get out the door but figured it might make me feel better. so cruised around the ridges for a while, fun to back on the singletracks in bruce ridge again.

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