Training Log Archive: ShepIn the 31 days ending Aug 31, 2010:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||
Tuesday Aug 31, 2010 #
6 AM
Cycling (Road) 1:15:00 [3] 38.0 km (30.4 kph)
shoes: SH-R130S
cruised around a sort of shortened old school tour de pete with tamas in the heavy (wet) fog.
12 PM
Cycling (Commuter) 1:10:00 [3]
shoes: Mavic Razor
Roy's Chariot trailer arrived tis morn so cruised with him in the cougar behind my cx bike down to barton to meet jo for lunch.
Monday Aug 30, 2010 #
2 PM
Cycling (Road) hills (2 Hours of Black) 2:15:00 [3] 55.0 km (24.4 kph) +1960m
ahr:144 max:170 shoes: SH-R130S
short warm up to the bottom of black mtn then did 8 efforts up the hill. made the 8 in 1h53mins (back to the bottom), didn't push it too hard so happy with that, only 1.5mins slower than this time last year... times were 10.20, 10.46, 10.50, 11.01, 10.37, 10.43, 10.46 and 10.54. had warlders for company on and off in the second half. finished off with some zierholz pilsner at tilleys.
EPOC 152ml/kg
TE 3.7
EPOC 152ml/kg
TE 3.7
Saturday Aug 28, 2010 #
9 AM
Cycling (MTB) 2:50:00 [3] 59.0 km (20.8 kph) +800m
shoes: Mavic Razor
cruised out to stromlo with prosser, cowie and warlders to meet nath and get into some singletrack action. then home and over to wilburs for pizza.
Friday Aug 27, 2010 #
5 PM
Cycling (MTB) 1:00:00 [3] 19.0 km (19.0 kph) +300m
shoes: Mavic Razor
night ride around the singletracks on bruce ridge. taking it a bit easy, not feeling so great. started raining a few times but not enough to send me home.
Thursday Aug 26, 2010 #
Note
(sick) (rest day)
sick again. wtf is going on...
Wednesday Aug 25, 2010 #
4 PM
Foot Running 59:00 [3] 12.0 km (4:55 / km) +85m 4:45 / km
ahr:132 max:150 shoes: Asics GEL-1150
cruised around the bikepath loop from home through kaleen/ais/bruce ridge/o'conner etc with roy in the pram. freezing cold and a bit wet, but nice to be out running.
EPOC 47ml/kg
TE 2.3
EPOC 47ml/kg
TE 2.3
Tuesday Aug 24, 2010 #
5 PM
Cycling (MTB) 1:10:00 [3] 23.0 km (19.7 kph) +350m
shoes: Mavic Razor
smashed the old mtb around the singletracks on bruce ridge, half of this was in the dark with the trusty ayups. had my wheels back on with new bearings and new brake rotors, smooth as. brakes need a bit of work still but.
Sunday Aug 22, 2010 #
10 AM
Foot Running 31:00 [3] 5.6 km (5:32 / km) +35m 5:22 / km
shoes: Asics GEL-1150
cruisy run with roy in the pram on the bikepath out to mitchell and back, checked out the collapsed "bridge" on the barton highway - lots of twisted concrete reo!
i can't believe we failed to not elect tony abbott.
"And spell, cast a spell
And cast a spell on the country you run
And risk, you will risk
You will risk all their lives and their souls
Our freedom is consuming itself
What we've become
Is contrary to what we want
Take a bow"
i can't believe we failed to not elect tony abbott.
"And spell, cast a spell
And cast a spell on the country you run
And risk, you will risk
You will risk all their lives and their souls
Our freedom is consuming itself
What we've become
Is contrary to what we want
Take a bow"
2 PM
Cycling (MTB) 1:39:00 [3] 31.0 km (18.8 kph) +460m
shoes: Mavic Razor
smacked it around the singletracks on bruce ridge with warlders. had a few stops for warlders to pump up his slowly leaking back tyre. good fun.
Saturday Aug 21, 2010 #
9 AM
Cycling (MTB) 1:25:00 [3] 25.0 km (17.6 kph) +470m
shoes: Mavic Razor
cruised around a big lap of stromlo with prosseri. cold and windy, and lots of water on the track, but good fun. first ride on the mtb since capital punishment, and my bike still aint going so good - using jo's back wheel and the bearings in my front wheel are very grindy, and my headset bearings are stiff as. got a flat too, first time i've used a tube (ie jo's back wheel) and first flat i've had since i went tubeless 20 months ago...
Wednesday Aug 18, 2010 #
Note
(sick) (rest day)
arrived home at about 10AM after leaving Trondheim Leilighetshotel at 9AM on Monday. tough trip, and of course i got sick again...
Sunday Aug 15, 2010 #
1 PM
Foot Running warm up/down 15:00 [2]
shoes: Inov8 Xtalon 212
Orienteering race (WOC Relay) 57:00 [5] ****
ahr:168 max:178 shoes: Inov8 Xtalon 212
finally a decent race for me at a WOC. started out on the second leg in 11th just off the back of the top teams after a great start by simon. i was never going to be able to make up time on those guys in the early stages with about 1km of running right from the changeover, i did see the czechs near my first but they'd had a different split and were just crossing over on the way to the second. pretty much ran on my own but saw a lot of the danes (lassen) and lithuanians (krepsta) which was good - any time i started thinking i was going too slow or had taken a bad route i'd see one of those guys at a control which would give me a bit of confidence. ran a bad way to the 4th last which dropped me off the back of lassen but didn't lose a heap of time and held on to 12 place. such a tough competition, so many good teams at the moment - 16mins down in 17th place after jules brought us home!
EPOC 316ml/kg
TE 5.0
EPOC 316ml/kg
TE 5.0
Saturday Aug 14, 2010 #
2 PM
Foot Running warm up/down 20:00 [2]
shoes: Helly Hanson
cruised around the warm up map and did some extra jogging on the road before the start. and some jogging after the race.
Orienteering race (WOC Middle Final) 43:00 [5] ****
shoes: Inov8 Xtalon 212
*@#$%*^&... dammit, what a barry crocker! started ok i thought, felt (mostly) in control and was running fairly solid, not fast but i just wanted to get through without any mistakes. maybe i didn't take the best routes on the longer legs in the first part of the course. i got a little bit confused on some ski trails on the way to 10 so lost a bit of time there. got caught by kiril just before the spectator control/map change and heard i was about 1.40 behind renard to there so thought i was going ok. i took the wrong map at the map change so lost a few secs even though i realised right away and turned around to grab mine. I saw kiril missing the first control (15) on the 2nd loop then ran hard up the hill to the 16th, hoping to get back that 2mins kiril had taken out of me. stupidly attacked it by running up the spur and missed it - hit what i thought was the little track but it was just an animal track not on the map. should have run up the gully to the right - like all the good guys did! lost a LOT of time, and apparently my gps track got shown on the big screen, fortunately without the benny hill music (which zinca got i the long). missed 18 as well, pretty much from being lazy and not caring after such a big miss on 16. very disappointing, but on the positive side i felt good so i'm pumped for the relay tomorrow.
Friday Aug 13, 2010 #
10 AM
Foot Running warm up/down 15:00 [3]
shoes: Helly Hanson
jog up to the start
Orienteering 30:00 [3] ****
shoes: Helly Hanson
ran open course A2 at WOC tour day 4 at Granåsen. cruised it, with some sections of faster running. didn't feel too bad, some twinges in my right knee but all ok.
Thursday Aug 12, 2010 #
9 AM
Orienteering 30:00 [3] *****
shoes: Helly Hanson
cruised around the model event at somelmsåsen. defo feeling better but still not great. started having some itb knee troubles too, noticed it warming up for the qual (but didn't notice it at all racing).
Wednesday Aug 11, 2010 #
Note
(sick) (rest day)
Tuesday Aug 10, 2010 #
Note
(sick) (rest day)
spent the day lying on the couch watching the long qualifier that i wish i was running...
Monday Aug 9, 2010 #
2 PM
Foot Running warm up/down 25:00 [2]
shoes: Inov8 Xtalon 212
cruised around the warm up map with Simon before the race, and some nervous jogging around the arena after.
Orienteering race (WOC Middle Qualification) 26:40 [5] ***** 3.5 km (7:37 / km) +150m 6:16 / km
ahr:173 max:186 shoes: Inov8 Xtalon 212
tough race! the first 3 were on a slope in low vis pine forest. i took some safe routes, and didn't really run very fast but didn't lose any significant time so a good start really. then came the long leg, i tried to up the pace a bit but just felt terrible, really wheezing and struggling to breathe. still, i ran it ok and hit the control. ran fairly clean for the rest, but always checking and double checking the map so didn't miss too much. some tricky orienteering in there, trending downhill towards the finish with lots of cliff lines and contour details. the last section was straight up running which hurt! finished up 13th so happy to qualify for the final (first time since 2006!).
EPOC 200ml/kg
TE 4.1
my throat is even worse now and feeling ordinary so i'm gonna skip the long and try to get healthy for the final and relay on the weekend.
EPOC 200ml/kg
TE 4.1
my throat is even worse now and feeling ordinary so i'm gonna skip the long and try to get healthy for the final and relay on the weekend.
Sunday Aug 8, 2010 #
12 PM
Foot Running 36:00 [3]
ahr:137 max:176 shoes: Nike Free Run Plus
planned to go out for a run on a map but felt terrible in the morning so lay on the couch and listened to the sprint qualifier commentary. went out for a jog along some bike paths and walking tracks along the coast near our hotel. pretty pretty pretty nice. did 4 x 30secs flat out efforts with 2min jog recovery towards the end, the legs didn't feel too bad but the lungs aren't great.
EPOC 63ml/kg
TE 2.6
EPOC 63ml/kg
TE 2.6
Saturday Aug 7, 2010 #
Note
(sick)
still sick. and to make things worse i got conjunctivitis as well. just started getting all f'ed up in the arvo. luckily the swedes have a doctor here to save me for my 3rd woc in a row.
Friday Aug 6, 2010 #
Note
(sick)
sick
Thursday Aug 5, 2010 #
4 PM
Orienteering (Model Event) 40:00 [3]
ahr:146 max:169 shoes: Helly Hanson
feeling ordinary (got a sore throat, cough, headache, blocked nose!) as usually happens at WOC ;) but made it out to the model event with the team. not feeling too bad running which is good. ran some intervals, running the flat/downhill legs fast. reran any bits where i messed up. feeling good about the races, i love this terrain.
EPOC 100ml/kg
TE 3.1
EPOC 100ml/kg
TE 3.1
Wednesday Aug 4, 2010 #
10 AM
Foot Running warm up/down 10:00 [3]
shoes: Helly Hanson
Orienteering 1:00:00 [3] ***** +260m
ahr:140 max:161 shoes: Helly Hanson
Control picking exercise. lots of mistakes early on, and feeling pretty ordinary (got a headache and sore throat and the legs are feeling heavy). tried to run some sections harder but kept on missing the control, so just eased right off and ran the second half slow and without mistakes.
EPOC 68ml/kg
TE 2.7
EPOC 68ml/kg
TE 2.7
Tuesday Aug 3, 2010 #
10 AM
Foot Running warm up/down 10:00 [3]
shoes: Helly Hanson
Orienteering 48:00 [3] ***** +265m
ahr:145 max:163 shoes: Helly Hanson
techo session on Iladalen. first half on 1:10000 then swapped to a 1:15000. fun running the long legs following the open marshes, which seem a lot faster to run on than the forest which has a lot of undergrowth (blueberries and heather).
EPOC 101ml/kg
TE 3.2
EPOC 101ml/kg
TE 3.2
5 PM
Foot Running warm up/down 15:00 [2]
shoes: Inov8 Xtalon 212
Orienteering 45:50 [4] ***** 6.0 km (7:38 / km) +270m 6:14 / km
ahr:156 max:168 shoes: Inov8 Xtalon 212
Local race, didn't run too great... tried to run at a solid pace but didn't really get any flow going technically. the marshes seemed a bit grassier up there.
EPOC 171ml/kg
TE 3.8
EPOC 171ml/kg
TE 3.8
Monday Aug 2, 2010 #
7 PM
Orienteering 36:00 [3]
shoes: Helly Hanson
arrived in trondheim after a long long trip, about 36 hours of travelling. kicked back at the hostel with the team for a while then went out to solemsåsen with jules and rolled around a short course taking turns to lead each leg. didn't feel too bad, definitely felt better after running.
EPOC 49ml/kg
TE 2.4
EPOC 49ml/kg
TE 2.4
Sunday Aug 1, 2010 #
8 PM
Foot Running 30:00 [3]
shoes: Nike Free Run Plus
had a jog with some short high intensity minutes on the treadmill at the airport hotel in hong kong. preceded by some stretching and exercises for my back and followed up with a swim. good suggestion from tdh.
EPOC 49ml/kg
TE 2.4
EPOC 49ml/kg
TE 2.4