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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Cycling (CX)12 13:51:00 245.44(17.7/h) 395.0(28.5/h)
  Foot Running9 8:09:00 20.01 32.2 240
  Cycling (MTB)3 4:00:00
  Cycling (Commuter)5 3:52:00 71.46(18.5/h) 115.0(29.7/h)
  Cycling (Road)1 2:30:00 49.71(19.9/h) 80.0(32.0/h)
  Orienteering1 55:00
  Total30 33:17:00 386.62 622.2 240

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Tuesday May 31, 2011 #

Cycling (CX) (Commute) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: SH-M120B

to work and back, picking roy up at wattle st on the way home...
C • Fancy childcare 1

Monday May 30, 2011 #

Cycling (CX) (Commute) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: SH-M120B

to work and back, dropping roy at wattle st on the way.

Sunday May 29, 2011 #

3 PM

Foot Running 40:00 [3]
shoes: Brooks Adrenaline GTS

braved a run, took it pretty easy and everything felt ok although still a bit sore. ran with JLA mostly on singletracks in the royal np. nice as always in the shire ;)

Saturday May 28, 2011 #

11 AM

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

cruisy ride around bruce ridge with lazydave, beth, sebba and fatrat. not much confidence but enjoyed it. coffee at tilleys after in the sun, nice.

Thursday May 26, 2011 #

Cycling (CX) (Commute) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: SH-M120B

to work and back.
C • MTB in brucie 2

Wednesday May 25, 2011 #

Cycling (CX) (Commute) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: SH-M120B

amazingly another day with no crashes.

Tuesday May 24, 2011 #

Cycling (CX) (Commute) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: SH-M120B

ride in to work (feeling pretty sore!) and home again picking up roy from wattle st on the way.

Monday May 23, 2011 #

Cycling (CX) (Commute) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: Mavic Razor

f*** it happened again! dropped roy off at wattle st on the way to work then with only a couple of km to go as i was taking a left turn my front tyre went pssssssst and rolled off the rim and down i went. scabs on scabs, and added a few more. luckily it was wet and i slid more easily than i would have in the dry... thats 2 stacks in 2 commutes - on a hat trick! amazingly on the ride home i kept the rubber down...

Sunday May 22, 2011 #

9 AM

Foot Running 1:15:00 [3]
shoes: Brooks Adrenaline GTS

started out with JLA up the little singletrack along temptation creek then ran some on my own, up to loftus trig and around past the tramsheds and home to mum's via heartbreak hill.

Saturday May 21, 2011 #

12 PM

Foot Running 1:02:00 [3]
shoes: Brooks Adrenaline GTS

cruisy run with JLA around the royal np. nice as always.

Thursday May 19, 2011 #

Note
(rest day)

got a lift to/from work... a bit sore.

"i saw a priest being beaten, and i made a wish" - MM

Wednesday May 18, 2011 #

7 AM

Foot Running (Commute) 58:00 [3] 13.1 km (4:26 / km) +115m 4:14 / km
shoes: Brooks Adrenaline GTS

cruised in to work. only 1degree when i went past the abc at about 7:30, could have been worse...
4 PM

Cycling (Commuter) 10:00 [3] 5.0 km (30.0 kph)
shoes: SH-M120B

only made it to near the hospice when i hit the deck. not sure what happened but i went down... my handlebars are clean snapped in two (well still held together by the brake cables) and i think that happened before i crashed... dodgy fsa.
C • nasty surprise! 5

Tuesday May 17, 2011 #

Cycling (CX) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: Mavic Razor

in to work bright and early, then home after picking up roy from wattle st on the way.

Monday May 16, 2011 #

Cycling (CX) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: Mavic Razor

in to work, dropping roy at wattle on the way, and home after.

Sunday May 15, 2011 #

12 PM

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

cruised around bruce ridge with warlders and finished up at tilleys with the families. bloody nice day to be out riding, especially considering the cold cold start to the morning.

Saturday May 14, 2011 #

7 AM

Foot Running long 1:40:00 [3]
shoes: Brooks Adrenaline GTS

same run as 2 weeks ago, with wisbey and trav. legs feeling a bit sore today but, especially the hip flexors.

Friday May 13, 2011 #

6 PM

Foot Running 26:00 [3]
shoes: Nike Free Run Plus

easy run around north lyno ridge in the dark. stopped at phoebe and jose's on the way home to grab jules' self-saucing chocolate pudding recipe. mmm.
C • self-saucing chocolate pudding recipe 4

Thursday May 12, 2011 #

Cycling (CX) (Commute) 1:06:00 [3] 33.0 km (30.0 kph)
shoes: Mavic Razor

to work and back. cold cold. i'm up to over 300 hours in these mavic shoes already - and they haven't broken. a new record for something french, the previous record was held by the Warlderses Renault 12 which managed 274 hours before throwing a piston through the engine block.

Wednesday May 11, 2011 #

7 AM

Cycling (Commuter) 32:00 [3] 16.0 km (30.0 kph)
shoes: SH-M120B

fixe to work.
5 PM

Foot Running (Commute) 58:00 [3] 13.1 km (4:26 / km) +125m 4:14 / km
shoes: Brooks Adrenaline GTS

haven't done this in a while... run home from work. cold and some little bits of rain too made it not so pleasant. still, it could be worse, i could live in gippsland.

Tuesday May 10, 2011 #

Cycling (CX) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: SH-M120B

to work and back. took roy's trailer (without roy) to wattle st on the way, and picked it up (with roy in it) on the way home.

Monday May 9, 2011 #

Cycling (CX) 1:10:00 [3] 33.0 km (28.3 kph)
shoes: SH-M120B

to work and back, picked up roy on the way home.

Sunday May 8, 2011 #

11 AM

Foot Running warm up/down 40:00 [3]
shoes: Helly Hanson

short warm up before the orienteering then the run home after. could have done without the run home actually.

Orienteering 55:00 [3]
shoes: Helly Hanson

state league on black mountain, using the map from the olden days. felt pretty hordinary and just jogged around.

Saturday May 7, 2011 #

7 AM

Cycling (Road) 2:30:00 [3] 80.0 km (32.0 kph)
shoes: SH-R130S

cotter uriarra loop on a cold sunny morning with the cinnamon boys (prossers, cowie, warlders and nato). dobo's after for brekky. mmm.

Thursday May 5, 2011 #

Cycling (Commuter) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B

to work and back. coughing all the way...

"Don't give a sh!t about the temperature in Guatemala
Don't really see what all the fuss is about
Ain't gonna worry about no future generations
I'm sure somebody's gonna figure it out"
-TR

Wednesday May 4, 2011 #

Cycling (Commuter) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B

fixed to work and back. still feeling pretty ordinary, coughing and my lungs are wrecked.
12 PM

Foot Running 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics GEL-1150

cruised around canturf with the guys from work.

Tuesday May 3, 2011 #

Cycling (CX) 1:05:00 [3] 32.0 km (29.5 kph)
shoes: SH-M120B

to work, and home via wattle st to pick up roy in the trailer.

Monday May 2, 2011 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: SH-M120B

in to work, then back to dicko after.

Sunday May 1, 2011 #

4 PM

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

cruised around bruce ridge for a bit. some fast, some not so fast. fun as always.

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