Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Aug 31, 2011:

activity	#	time	miles		km		+m
Foot Running	15	11:40:00	12.74		20.5
Cycling (MTB)	4	6:30:00
Cycling (CX)	6	3:40:00
Cycling (Road)	3	2:49:00	49.09	(17.4/h)	79.0	(28.0/h)	750
Cycling (Commuter)	6	2:30:00	11.18		18.0
Orienteering	1	38:20	3.42	(11:13)	5.5	(6:58)
Total	34	27:47:20	76.43		123.0		750

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Wednesday Aug 31, 2011 #

8 AM

Cycling (Commuter) 20:00 [3] 9.0 km (27.0 kph)
shoes: SH-M120B

fixie in to work. planned to hit up black mountain with prosseri on the roadie but was too tired this morning. so slept in instead...

5 PM

Foot Running intervals (casser Aug 27) 27:00 [4] 6.6 km (4:05 / km)
shoes: Asics GEL-1150

casser's pyramid session from last Saturday, 3, 4, 5, 4, 3mins all with 2min jog recovery. got smashed by a world champ.

flanders: "do you know why i'm a christian?"
homer: "your parents made you?"

peace and chicken.

C • Thanks for the honour 5

Foot Running warm up/down 21:00 [3] 4.2 km (5:00 / km)
shoes: Asics GEL-1150

before and after the ints on the run home from work. using endomondo on the phone for the gps. works ok.

C • Endomondo 3

Tuesday Aug 30, 2011 #

7 AM

Foot Running 45:00 [3] 9.7 km (4:38 / km)
shoes: Asics GEL-1150

slow and painful run in to work. hactually turned on the gps on my phone for this one to measure the distance (my suunto is still out of action thanks to the clowns at amer sport).

Monday Aug 29, 2011 #

5 PM

Foot Running warm up/down 25:00 [3]
shoes: Asics GEL-1150

before/after the ints on the way home from work, in the dark with the ayups.

Foot Running intervals (acejase Aug 23) 19:00 [4]
shoes: Asics GEL-1150

did acejase's EcMo session with 4 x 4mins with 1min jog recovery. acejase did something like 3.00 then 1.10 recoveries but that seemed to complicated to work out when to start/stop running so i tweaked it to 1.00, my witch doctor said it was close enough for the voodoo to still work.

Don't know how you do
the voodoo
that you do
So well
it's a spell,
hell,
makes me wanna shoop shoop shoop.

C • ahhh push it...... push it ... 2

Sunday Aug 28, 2011 #

9 AM

Cycling (MTB) 2:00:00 [3]
shoes: Mavic Razor

cruised around majura with warlders and max power (and prosseri for a bit). good fun.

Saturday Aug 27, 2011 #

2 PM

Foot Running warm up/down 15:00 [3]
shoes: Adidas Swoop

Orienteering (NSW State League 10) 38:20 [3] 5.5 km (6:58 / km)
shoes: Adidas Swoop

at the classic Belanglo Miners Despair. had to make the trip up to this. good course but real tough, very overgrown now. made some small (and stupid) mistakes, mostly from being a bit rusty i think. great fun.

Friday Aug 26, 2011 #

7 AM

Foot Running 49:00 [3]
shoes: Asics GEL-1150

real struggle in to work.

Thursday Aug 25, 2011 #

7 AM

Cycling (Commuter) 20:00 [3] 9.0 km (27.0 kph)
shoes: SH-M120B

fixie in to work.

5 PM

Foot Running warm up/down 27:00 [3]
shoes: Adidas Swoop

warm up and warm down for the ints, on the way home from work. super sore from playing touch footy at lunchtime (i aint done that for years).

Foot Running intervals (robw Aug 23) 23:00 [4]
shoes: Adidas Swoop

robw's session of 6 x 3min with 1min jog recovery. nearly killed my knees and hamstrings, but i stuck in there, side-by-side with my robw voodoo doll (of course we were side-by-side, he was in my hand).

C • Haha 2

Wednesday Aug 24, 2011 #

6 AM

Cycling (Road) hills 1:20:00 [3] 33.0 km (24.7 kph) +750m
shoes: SH-R130S

did 3 x ints up black mountain with prosseri. cruised the first 2 with ian then hit the last one a bit harder (trying to catch morto (which i did) and trying to hold of haas (which i also did, but prob only cause he was doing strengthies up the steep bit at the bottom), who were also coincidentally out on the hill). super nice morning, good coffee and snail at dobo's after too.

5 PM

Cycling (Road) (Commute) 18:00 [3] 9.0 km (30.0 kph)
shoes: SH-R130S

derailleur cable snapped on the way to dobo's in the morning so was stuck in my biggest gear for the ride home. tough!

Tuesday Aug 23, 2011 #

7 AM

Foot Running 46:00 [3]
shoes: Asics GEL-1150

i'm calling this a recovery run, didn't have the energy to do a session, andyhill killed me ;) struggled in to work...

C • Copied training 3

4 PM

Cycling (CX) 25:00 [3]
shoes: SH-M120B

rolled home from work picking up roy from wattle on the way.

Monday Aug 22, 2011 #

6 PM

Foot Running warm up/down 20:00 [3]
shoes: Asics GEL-1150

10mins warm up and 10mins warm down for the ints on the way home from work.

Foot Running intervals (andyhill Aug 18) 27:00 [4]
shoes: Asics GEL-1150

the super secret get fit quick training plan has been de-classified and i can now publish it here. the idea is for each session to be a copy of one of my attackpoint friends sessions from the last week. this is a kind of voodoo and i hope to steal some of their fitness. tonight i did andyhill's 18 x 1min efforts (in the dark even) with 30secs jog recovery that he did last Thursday (although andyhill didn't publish his recovery time). went the longer way home sticking to the bottom of mt ainslie to get a bit more distance + dirt in.

C • Nice idea 12

Sunday Aug 21, 2011 #

1 PM

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

cruised around bruce ridge with the cinnamon boys - the cowie brothers and warlders. oh the cinnamon boy re-u-union, is only a motion awa-ay.

Saturday Aug 20, 2011 #

8 AM

Foot Running 1:04:00 [3]
shoes: Nike Free Run Plus

steady run with wisbey thru dicko to ainslie/majura and around hackett and the north end of watson and back home.

Friday Aug 19, 2011 #

Cycling (Commuter) 25:00 [3]
shoes: SH-M120B

fixie in to work, then very short ride to get the car after.

Thursday Aug 18, 2011 #

5 PM

Foot Running warm up/down 18:00 [3]
shoes: Brooks Adrenaline GTS

running before and after ints on the way home from work.

C • fit 3

Foot Running intervals (Wingstedt Commute) 25:00 [4]
shoes: Brooks Adrenaline GTS

ran the "usual" 4 x 4mins with 3min jog recovery in the dark. like robw, i'm on a get fit quick program. but unlike most get ____ quick programs, this one is going to get me fit. and quick!

C • Slim and Fit - Quick Plan 4

Wednesday Aug 17, 2011 #

8 AM

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

easy run with jo in the royal np.

Tuesday Aug 16, 2011 #

Cycling (CX) (Commute) 30:00 [3]
shoes: SH-M120B

6 AM

Cycling (Road) (Hour of Moderate Power) 1:11:00 [3] 37.0 km (31.3 kph)
shoes: SH-R130S

cruise up the roger federer hwy for a bit with the prossercution. wet.

Monday Aug 15, 2011 #

Cycling (CX) (Commute) 30:00 [3]
shoes: Mavic Razor

Sunday Aug 14, 2011 #

Foot Running 1:08:00 [3]
shoes: Brooks Adrenaline GTS

slightly longer run with jo in the royal national park. nice.

Saturday Aug 13, 2011 #

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

nice run with jo mostly on singletracks in the royal national park.

Friday Aug 12, 2011 #

6 AM

Foot Running (commute) 37:00 [3]
shoes: Asics GEL-1150

Run to work at the sparrow's. Went the short way, along Limestone.

9 AM

Cycling (Commuter) 20:00 [3]
shoes: SH-M120B

Fixie home, very short day at work...

Thursday Aug 11, 2011 #

8 AM

Cycling (Commuter) 20:00 [3]
shoes: SH-M120B

fixie in the rain to work.

5 PM

Foot Running (commute) 42:00 [3]
shoes: Asics GEL-1150

First run in a while. Home from work in the dark and cold rain.

Wednesday Aug 10, 2011 #

Cycling (CX) (Commute) 40:00 [3]
shoes: SH-M120B

super fast super commute world champs.

Tuesday Aug 9, 2011 #

Cycling (CX) (Commute) 45:00 [3]
shoes: SH-M120B

to work in the cold, then home in the arvo picking up roy at wattle. stopped for a cappuccino at the front.

Saturday Aug 6, 2011 #

11 AM

Cycling (MTB) 1:30:00 [3]
shoes: Mavic Razor

easy ride around bruce ridge single tracks with the brothers warlders on their aluminium scotts, and the prosseris on their carbon apollos. i felt somewhere in the middle on my carbon scott. tilleys after. freezing freezing, kinda forgot it was winter with those 20-degree days we had this week. it's still winter.

Friday Aug 5, 2011 #

7 AM

Cycling (MTB) 1:20:00 [3]
shoes: Mavic Razor

easy roll around bruce ridge with warlders and prosseri. finished up at all bar nun for some coffee and toast. quite good. had a taste of what it's like to be from one of those cultures where touching your nose is impolite, the cold was making it run badly but i had to resist the urge to blow it... still a bit delicate i think, seems to be on the mend but. i (therefore) also got a taste of what its like to be chinese, and was hocking up big yellow gollies the whole time.

Thursday Aug 4, 2011 #

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

back on the fixie for the first time in a while. so good to be not commuting in the car...

Wednesday Aug 3, 2011 #

Cycling (CX) (Commute) 50:00 [3]
shoes: Mavic Razor

cruised in to work and back, first cyclocommute since the op, hoped to be riding earlier this week but decided to take it easy for a few days longer.

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