Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Jul 31, 2010:

activity	#	time	miles		km		+m
Foot Running	37	35:08:00	215.55		346.9		3760
Cycling (CX)	9	5:47:00	72.08		116.0
Cycling (Road)	1	2:50:00	50.95	(18.0/h)	82.0	(28.9/h)	670
Strength & Conditioning	3	2:40:00
Orienteering	2	1:46:20	11.68	(9:06)	18.8	(5:39)	500	26 /	27c	96%
Cycling (Commuter)	2	1:10:00	20.51	(17.6/h)	33.0	(28.3/h)
Total	49	49:21:20	370.77		596.7		4930	26 /	27c	96%

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Saturday Jul 31, 2010 #

3 PM

Foot Running warm up/down 36:00 [3] 7.4 km (4:52 / km) +130m 4:28 / km
ahr:137 shoes: Asics GEL-1150

Foot Running intervals 23:00 [4] 5.9 km (3:54 / km) +20m 3:50 / km
ahr:153 max:176 shoes: Asics GEL-1150

running on trails in the royal national park. heaps of blokes out on mtb's today (including my old man). ran 5 x 2min efforts with a 3min jog recover. keeping the efforts at around 3min/km. had a 4min recovery after one of them cause the track was so muddy and slippery i decided not to risk taking a stack.

EPOC 96ml/kg
TE 3.1

Friday Jul 30, 2010 #

7 AM

Foot Running (Recovery) 1:00:00 [3] 13.1 km (4:35 / km) +110m 4:24 / km
ahr:137 max:155 shoes: Asics GEL-1150

cruised in to work. last time for a while!

EPOC 54ml/kg
TE 2.5

Thursday Jul 29, 2010 #

5 PM

Foot Running warm up/down 39:00 [3]
ahr:134 shoes: Nike Zoom Elite 4

Foot Running intervals 19:00 [4]
ahr:162 max:171 shoes: Nike Zoom Elite 4

another run in the dark and the rain on the way home from work. (maybe my last run home in the dark this year?) did 5 x 3min efforts with a 1min jog recovery. ran pretty hard and felt it by the end. i didn't feel the back at all which i'm pretty happy about.

EPOC 124ml/kg
TE 3.4

Wednesday Jul 28, 2010 #

8 AM

Cycling (CX) 35:00 [3] 16.5 km (28.3 kph)
shoes: Mavic Razor

cruise in to work.

5 PM

Foot Running long 1:37:00 [3] 17.6 km (5:31 / km) +430m 4:55 / km
ahr:127 max:153 shoes: Asics GEL-1150

ran home from work via mt pleasant, mt campainslie and mt ainslie in the dark and rain. didn't feel so great so the speed wasn't up there. kind of enjoyed it but.

EPOC 51ml/kg
TE 2.4

Tuesday Jul 27, 2010 #

8 AM

Foot Running warm up/down 18:00 [3] 3.6 km (5:00 / km) +25m 4:50 / km
ahr:135 shoes: Nike Zoom Elite 4

Foot Running intervals 39:00 [4] 11.0 km (3:33 / km) +95m 3:24 / km
ahr:150 max:164 shoes: Nike Zoom Elite 4

ran 6 x 4min efforts with a 3min joeg recovery on the way to work. kinda feeling tired, whih maybe hexplains why the hr is so low...

EPOC 99ml/kg
TE 3.2

5 PM

Cycling (CX) 35:00 [3] 16.5 km (28.3 kph)
shoes: Mavic Razor

ride home from work.

Monday Jul 26, 2010 #

8 AM

Cycling (CX) (Commute) 35:00 [3] 16.5 km (28.3 kph)
shoes: Mavic Razor

ride to work.

5 PM

Foot Running (Recovery) 1:03:00 [2] 13.1 km (4:49 / km) +120m 4:36 / km
ahr:128 max:141 shoes: Asics GEL-1150

run home from work. feeling wrecked so struggled.

EPOC 29ml/kg
TE 2.0

Sunday Jul 25, 2010 #

10 AM

Foot Running warm up/down 30:00 [3]
shoes: Helly Hanson

Orienteering 1:01:00 [4] **** 11.0 km (5:33 / km) +345m 4:48 / km
ahr:151 max:165 shoes: Helly Hanson

club race at Rattall Creek. Tried to run solid and clean, pretty much did. Didn't push super hard but felt like i ran ok. the back started feeling a bit tight by the end, but not sore which is a good sign.

EPOC 144ml/kg
TE 3.6

Saturday Jul 24, 2010 #

12 PM

Cycling (Road) 2:50:00 [3] 82.0 km (28.9 kph) +670m
ahr:108 max:147 shoes: SH-R130S

cruisy ride with Cowie. started out on a Scotsman but continued along Mulligans Flat Rd instead of turning onto Tallagandra Lane East. It turns to dirt right away and stayed that way for about 5.5km until we hit the Gundaroo Rd, we turned left and went along there to Shingle Hill Way then went up there to the old Roger Federer Highway and finished off by going out to Lake Boy George and back. I got the dizzy hungries about when we hit the "new" highway on the way back so had to stop at Eagle Hawk servo for a consultation with the black doctor. of course, a bottle of coke cost $4.20 but a coke and cherry ripe cost $4.50, so I got that, and won a free cherry ripe so ended up powering down 2 cherry ripes and a coke. No probs riding home after that!

EPOC 22ml/kg
TE 1.8

Friday Jul 23, 2010 #

Cycling (CX) (Commute) 1:10:00 [3]
shoes: Mavic Razor

to work and back.

12 PM

Foot Running 39:00 [3] 7.5 km (5:12 / km)
shoes: Nike Zoom Elite 4

cruised around canturf and dairy flat (along the edge of the river/lake - never been out there before) with the guys from work. very very dizzy from eating krispy kremes packed full of sugar at a meeting right before we went out...

Thursday Jul 22, 2010 #

8 AM

Foot Running warm up/down 23:00 [3]
ahr:126 shoes: Nike Zoom Elite 4

Foot Running intervals 35:00 [4]
ahr:155 max:166 shoes: Nike Zoom Elite 4

on the way to work ran 12 x 2min efforts with 1min jog recovery. heart rate was pretty low even though i felt i was going fairly hard, prob tired from the run last night.

is anyone else nerdy enough to work out when to start and stop each interval using modular arithmetic (ie remainder following division)? eg for todays session: if time=t start running fast when mod(t,3)==0 and stop when mod(t,3)==2. or do you just take a split at the start/finish of each effort...

EPOC 157ml/kg
TE 3.7

C • yes 3

5 PM

Cycling (CX) (Commute) 35:00 [3] 17.0 km (29.1 kph)
shoes: Mavic Razor

Wednesday Jul 21, 2010 #

6 AM

Foot Running warm up/down 10:00 [2]
shoes: Nike Zoom Elite 4

jog to the gym and back. freezing, -4 degrees.

Strength & Conditioning 50:00 [2]

at the ACTAS Gyme. mostly theraband and bodyweight stuff, don't touch real weights these days. did some work on the back which made it feel a bit better... saw cathy after too, apparently i got a L1/2 facet joint sprain. should be able to get on top of it soon.

6 PM

Foot Running 54:00 [4] 13.1 km (4:07 / km) +125m 3:56 / km
ahr:147 max:161 shoes: Asics GEL-1150

solid run home from work, with a bit of a warm up and warm down in there, running tempo for the middle 45mins or so. hactually feeling good, a bit of physio has done wonders for my back.

EPOC 140ml/kg
TE 3.5

Tuesday Jul 20, 2010 #

8 AM

Cycling (Commuter) 35:00 [3] 16.5 km (28.3 kph)
shoes: SH-M120B

trek to work.

5 PM

Foot Running warm up/down 22:00 [3] 4.3 km (5:07 / km) +35m 4:55 / km
ahr:133 shoes: Asics GEL-1150

Foot Running (Wingstedt Commute) 39:00 [4] 9.5 km (4:06 / km) +90m 3:55 / km
ahr:151 max:166 shoes: SH-M120B

ran the now regular 6 x 4min efforts with 3min jog recovery on the commute home. back still tight but focusing on core stability which helps.

EPOC 119ml/kg
TE 3.3

contador is apparently not only a nob but a lying knob. "When one reporter said that he must have seen that Schleck had a mechanical problem because he was behind the Luxembourger when it happened, Contador responded: 'I wasn't aware exactly what had happened.'" who's he kidding. c'mon andy!

C • Contador 7

Monday Jul 19, 2010 #

6 AM

Foot Running 10:00 [2]
shoes: Nike Free 7.0

jog to/from the gym.

Strength & Conditioning 1:00:00 [3]
shoes: Nike Free 7.0

stuff at actas. taking it a bit easy on the old man back.

5 PM

Foot Running (Commute) 1:02:00 [3] 13.1 km (4:44 / km) +120m 4:32 / km
shoes: Nike Pegasus 26

crusied home from work. taking it easy.

Sunday Jul 18, 2010 #

1 PM

Foot Running long 2:00:00 [3]
shoes: Helly Hanson

cruisy run in the forest around the ridges, black mtn and aranda hill. got pretty hungry but otherwise felt ok. taking it pretty easy o the back - i'd planned to race the googong half marathon but it was just too sore even consider running fast.

Saturday Jul 17, 2010 #

3 PM

Foot Running 41:00 [3] 8.3 km (4:56 / km) +120m 4:36 / km
shoes: Nike Free 7.0

cruised around the ridges, ran 4 x 30secs efforts with 2min jog recovery trying to loosen up the legs before the googong race tomorrow.

Friday Jul 16, 2010 #

8 AM

Foot Running 1:00:00 [3] 13.1 km (4:35 / km) +115m 4:23 / km
ahr:140 max:152 shoes: Nike Pegasus 26

cruised to work. back pretty sore.

EPOC 65ml/kg
TE 2.7

5 PM

Cycling (Commuter) 35:00 [3] 16.5 km (28.3 kph)
shoes: SH-M120B

cruised home.

Thursday Jul 15, 2010 #

8 AM

Foot Running warm up/down 29:00 [3] 5.5 km (5:16 / km) +30m 5:08 / km
ahr:132 shoes: Asics GEL-1150

Foot Running intervals 30:00 [4] 9.8 km (3:04 / km) +90m 2:56 / km
ahr:156 max:166 shoes: Asics GEL-1150

3 x 8min efforts with 3min jog recovery on the way to work.

EPOC 133ml/kg
TE 3.5

5 PM

Cycling (CX) (Commute) 35:00 [3] 16.5 km (28.3 kph)
shoes: Mavic Razor

ride home from work.

Wednesday Jul 14, 2010 #

6 AM

Foot Running 10:00 [2]
shoes: Nike Free 7.0

jog to and from the gym.

Strength & Conditioning 50:00 [2]
shoes: Nike Free 7.0

back to the gime for a few sessions before heading to woc. not a good start, i think i jarred my back on sunday and i really hurt it doing some jumps this morning.

5 PM

Foot Running long 1:24:00 [3] 17.0 km (4:56 / km) +370m 4:27 / km
ahr:131 max:162 shoes: Asics GEL-1150

cruised home from work via the top of mt pleasant and mt ainslie. cold, wet and dark. saw some crazy old man walking up mt ainslie in the dark in the sleet with his dog. back feeling terrible.

EPOC 67ml/kg
TE 2.8

Tuesday Jul 13, 2010 #

8 AM

Foot Running warm up/down 25:00 [3]
ahr:146 shoes: Nike Free 7.0

Foot Running intervals 35:00 [5] +90m
ahr:165 max:174 shoes: Nike Free 7.0

ran 12 x 2min efforts with a 1min jog recovery on the way to work. went a bit further than usual with some more shenanigans up on mt ainslie. moving along ok i think, turned out to be a tough session.

EPOC 226ml/kg
TE 4.4

6 PM

Foot Running (Recovery) 15:00 [2]
shoes: Asics GEL-1150

easy jog home from o'connor.

Monday Jul 12, 2010 #

8 AM

Foot Running (Commute) 59:00 [3] 13.1 km (4:30 / km) +110m 4:19 / km
shoes: Asics GEL-1150

cruised in to work. the day off on satdy seems to have made my legs feel a lot better.

5 PM

Foot Running 56:00 [3] 13.1 km (4:16 / km) +120m 4:05 / km
shoes: Asics GEL-1150

cruised home from work with some fartlek thrown into the mix. not a real quality session but a bit harder than just running home.

Sunday Jul 11, 2010 #

11 AM

Foot Running warm up/down 35:00 [3]
shoes: Helly Hanson

a bit of jogging before the orienteering then a long warm down.

Orienteering race (Sydney Series) 45:20 [4] *** 7.8 km (5:49 / km) +155m 5:17 / km
ahr:154 max:172 spiked:26/27c shoes: Helly Hanson

At Echidna Flat in Jellore State Forest. Nice idea by the horganisers to give us one of the kids courses (about 2.3km) to run before the real course with a map change. fun orienteering, a bit wet but not too cold. made one mistake, otherwise went ok.

EPOC 170ml/kg
TE 3.8

Saturday Jul 10, 2010 #

Note
(rest day)

planned to have a run but i think i'd be better off with a real rest day.

Friday Jul 9, 2010 #

7 AM

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

cruised to work the long way, riding on the dirt mostly. good fun.

5 PM

Foot Running long 1:23:00 [3] 17.0 km (4:53 / km) +370m 4:24 / km
ahr:131 max:153 shoes: Asics GEL-1150

ran home from work over mt pleasant, mt campinslie (the hill between campbell pk offices and mt ainslie), mt ainslie, down hernia hill and home via dicko ovals.

EPOC 61ml/kg
TE 2.6

Thursday Jul 8, 2010 #

8 AM

Foot Running 1:00:00 [3] 13.1 km (4:35 / km) +110m 4:24 / km
ahr:139 max:152 shoes: Asics GEL-1150

cruisy run to work. needed a bit of an easier day, the legs are sore!

EPOC 68ml/kg
TE 2.7

6 PM

Cycling (CX) (Commute) 35:00 [3] 16.5 km (28.3 kph)
shoes: Mavic Razor

cruised home in the dark as usual, at least it wasn't too cold and there weren't too many clowns on the road.

Wednesday Jul 7, 2010 #

8 AM

Foot Running warm up/down 21:00 [3] 4.25 km (4:56 / km) +30m 4:46 / km
ahr:135 shoes: Asics GEL-1150

warm up and short warm down for the ints on the way to work.

Foot Running intervals 35:00 [4] 9.0 km (3:53 / km) +80m 3:43 / km
ahr:157 max:168 shoes: Asics GEL-1150

ran 12 x 2min efforts with 1min jog recovery. cold cold, zero degrees when i ran past the abc building.

EPOC 169ml/kg
TE 3.8

6 PM

Foot Running 35:00 [3] 7.7 km (4:33 / km) +20m 4:29 / km
ahr:137 max:151 shoes: Asics GEL-1150

from work thru canturf and jerra wetlands and around the south side of the lake to comm ave bridge and commonwealth park to an almost perfectly unsynchronized pick up by jo and roy. was supposed to be a recovery run but i left a bit late and it was further than i thought ;)

EPOC 68ml/kg
TE 2.7

Tuesday Jul 6, 2010 #

8 AM

Foot Running 58:00 [3] 13.1 km (4:26 / km) +110m 4:15 / km
ahr:143 max:155 shoes: Nike Pegasus

cruised in to work in the rain. legs feeling a bit sore.

EPOC 96ml/kg
TE 3.1

5 PM

Foot Running (Recovery) 20:00 [3]
shoes: Nike Pegasus

easy jog home from hackett. hopefully helping make the legs less sore but i'm not holding my breath...

Monday Jul 5, 2010 #

8 AM

Cycling (CX) (Commute) 32:00 [3] 16.5 km (30.9 kph)
shoes: Mavic Razor

ride to work.

5 PM

Foot Running warm up/down 18:00 [3]
ahr:138 shoes: Nike Free 7.0

warm up and short warm down for the ints on the way home.

Foot Running intervals (Wingstedt Commute) 39:00 [4]
ahr:153 max:169 shoes: Nike Free 7.0

ran 6 x 4min efforts with a 3min jog recovery between each. feeling a bit tired but running along ok.

EPOC 128ml/kg
TE 3.4

Sunday Jul 4, 2010 #

Event: Shoalhaven King of the Mountain

9 AM

Foot Running long 2:03:00 [3] 22.0 km (5:35 / km) +260m 5:17 / km
ahr:121 max:149 shoes: Asics GEL-1150

cruised around point perpendicular with andyhill. parked at the gate and ran to honeymoon beach then along the coast to silica bay, trigger beach then back up to the road (with some boosh bashing) and back to the car. cool place.

EPOC 24ml/kg
TE 1.9

Saturday Jul 3, 2010 #

10 AM

Foot Running long 2:01:00 [3] 22.15 km (5:28 / km) +75m 5:22 / km
ahr:133 max:153 shoes: Asics GEL-1150

ran with andyhill from my culburra along the beach to currarong, that was 16km of soft sand! it was a bit of a struggle in the middle but we got some harder sand for the last few km, then we ran around abrahams bosom and saw some old shipwrecks and cool coastline. good fun.

EPOC 71ml/kg
TE 2.8

Friday Jul 2, 2010 #

8 AM

Foot Running tempo 1:00:00 [4] 13.1 km (4:35 / km) +120m 4:23 / km
ahr:149 max:165 shoes: Asics GEL-1150

cruised in to work, did 30min of fartleky tempo in the middle, the legs were feeling a bit stiff and sore.

EPOC 164ml/kg
TE 3.8

Thursday Jul 1, 2010 #

8 AM

Foot Running 58:00 [3] 13.2 km (4:24 / km) +120m 4:12 / km
ahr:145 max:161 shoes: Nike Pegasus 26

solid run in to work. 3 degrees again... so much nicer running in the cold than it is riding! still not completely healthy but on the way there.

EPOC 160ml/kg
TE 3.7

6 PM

Foot Running 1:00:00 [3] 13.2 km (4:33 / km) +120m 4:21 / km
shoes: Nike Pegasus

cruised home. not feeling great but the legs felt good so happy about that!

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