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Training Log Archive: Shep

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+m
Foot Running	16	11:53:00	50.05		80.55		985
Cycling (Road)	6	8:34:00	157.02		252.7
Orienteering	3	4:37:30	32.09	(8:39)	51.65	(5:22)	840
Cycling (MTB)	2	3:15:00
Cycling (Commuter)	6	3:05:00
Total	31	31:24:30	239.17		384.9		1825

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Tuesday Jan 31, 2012 #

6 AM

Foot Running (Recovery) 30:00 [3] 5.3 km (5:40 / km)
ahr:134 max:158 shoes: Brooks Adrenaline GTS

very very easy run north from Glenelg, on the beach as far as it went then on the bike path. feeling pretty sore, tight and tired from last nights intervals! better weather than last night at least. delish chocolate croissant and espresso at cibo after.

C • Are you in adelaide tomorro... 5

Monday Jan 30, 2012 #

6 PM

Foot Running warm up/down 31:00 [3] 5.0 km (6:12 / km)
ahr:136 shoes: Brooks Adrenaline GTS

longish warm up (20mins) into a ripping headwind, shorter warm down at close to double the speed after the ints.

Foot Running intervals 30:00 [4] 7.5 km (4:00 / km)
ahr:162 max:176 shoes: Brooks Adrenaline GTS

20 x 1min efforts with 30secs jog recovery on the beach from Glenelg. blowing an absolute gale so the out bit (south) was a real struggle, heading north again was much more enjoyable (but still not very). shame the weather was so bad, i was looking forward to some fish and chips and a beer on the jetty after, instead it was pad thai inside and out of the wind...

EPOC 187ml/kg
TE 4.1

Sunday Jan 29, 2012 #

10 AM

Cycling (MTB) 1:45:00 [3]
shoes: Mavic Razor

rolled around majura with the sketchy cow for a bit. had a go on cowie's new scott scale 29, not too bad at all. finished up at the little bean - right next to wilburs in a cafe face-off. i'll rate it a notch above wilburs.

C • Little bean 4

Saturday Jan 28, 2012 #

10 AM

Cycling (Road) (Boy George) 2:30:00 [3] 76.0 km (30.4 kph)
shoes: SH-R130S

cruised out to lake george with cowie. home via dobbo's for sour dough rolls with jam and cream, and a pretty decent coffee. still feeling really out of shape...

Thursday Jan 26, 2012 #

5 PM

Foot Running long 1:31:00 [3]
ahr:134 max:160 shoes: Nike Free Run Plus

cruisy run on the ridges and black mountain. ran up the little track past the old quarry on blackie.

EPOC 71ml/kg
TE 2.9

Wednesday Jan 25, 2012 #

6 AM

Foot Running (Recovery) 30:00 [3] 5.65 km (5:19 / km)
ahr:124 max:135 shoes: Brooks Adrenaline GTS

real easy run around some streets and paddocks etc around Gisborne. planned to run longer but slept in a bit - was up late watching the tennis. found myself thinking jim courier isn't as much of a knob as he used to be - is he actually becoming less of a knob? or is it because i'm becoming a bigger knob?

EPOC 26ml/kg
TE 2.0

Tuesday Jan 24, 2012 #

5 PM

Foot Running warm up/down 35:00 [3] 8.0 km (4:23 / km)
ahr:140 shoes: Brooks Adrenaline GTS

Foot Running intervals 25:00 [4] 6.4 km (3:54 / km) +55m 3:45 / km
ahr:158 max:175 shoes: Brooks Adrenaline GTS

running around the river and gardens etc in Gisborne. started with a 10min tempo effort on the flat, 5mins jog recovery then did 3 efforts up a gradually gettting steeper hill circuit of about 600m (and a short steep descent as recovery). real hot and tough!

EPOC 155ml/kg
TE 3.8

Monday Jan 23, 2012 #

6 PM

Foot Running 36:00 [3] 8.7 km (4:08 / km)
ahr:142 max:161 shoes: Brooks Adrenaline GTS

cruised around the creek and botanic gardens etc in Gisborne. hot hot.

EPOC 96ml/kg
TE 3.2

Sunday Jan 22, 2012 #

8 AM

Foot Running long 1:30:00 [3] 18.0 km (5:00 / km) +520m 4:22 / km
ahr:134 max:176 shoes: Brooks Adrenaline GTS

cockatoos long run. not feeling great.

EPOC 85ml/kg
TE 3.0

Saturday Jan 21, 2012 #

6 AM

Cycling (Road) 1:45:00 [3] 60.0 km (34.3 kph)
shoes: SH-R130S

bakery bunch. haven't ridden hard on the roadie for ages. made this a tough ride!

Friday Jan 20, 2012 #

8 AM

Foot Running 20:00 [3]
shoes: Nike Free Run Plus

jog in to work from braddon.

Thursday Jan 19, 2012 #

7 PM

Foot Running 32:00 [3]
ahr:129 max:151 shoes: Nike Free Run Plus

long day at work, managed to get out for a short jog around north lyno ridge after i got the little fellow off to bed. nice evening for a run. even felt ok. consider this the warm down i didn't do last night.

EPOC 34ml/kg
TE 2.1

Wednesday Jan 18, 2012 #

8 AM

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

in to work, then half way home.

6 PM

Foot Running warm up/down 5:00 [3]
shoes: Inov8 Xtalon 212

warm up. no warm down, demonstrating to craney how you get used to running with minimal warm ups/downs soon after becoming a dad. why was he so interested? well, to be honest - he wasn't.

Orienteering race (Twilight Series) 25:10 [4] 4.8 km (5:15 / km) +145m 4:33 / km
ahr:166 max:180 shoes: Inov8 Xtalon 212

At Goorooyooroo. Hot and grassy. ran ok, didn't push 100% and ran very easy down the hills and across any rocks. got smashed (1.5mins) by doctor crane.

EPOC 158ml/kg
TE 3.8

Tuesday Jan 17, 2012 #

6 AM

Cycling (Road) 1:48:00 [3] 54.0 km (30.0 kph)
shoes: SH-R130S

Autumn Tour with Prosseri and Sketchy Cow. Finished up at Dobbo's for a sour dough roll, danish scroll and coffee. then had to nip down to deakin on the way to work.

4 PM

Cycling (Road) 30:00 [3]
shoes: SH-R130S

ride home from work (only 17mins) on the roadie then switched bikes and shoes to the commuter setup and went and picked up roy from wattle. hot day! sweaty dad.

Monday Jan 16, 2012 #

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

in to work, dropped off roy at wattle on the way. then home after.

Saturday Jan 14, 2012 #

7 AM

Orienteering long (SLWC) 3:50:00 [3] 38.0 km (6:03 / km) +670m 5:34 / km
ahr:132 max:179 shoes: Brooks Adrenaline GTS

Met up with the rest of the field at North Sydney oval. first challenge was getting the massive map andyhill had prepared into a map bag. we started off nice and easy, chatting and getting cheered on by some still drunk bogans. on the lead up to the second sprint point i upped the pace a tad then andyhill turned the dial up to 11... but then tragedy struck! andyhill had a stack on a super slippery boat ramp and messed up his elbow and hand real good (needed surgery later that day). he was in a pretty bad way and it was about 40mins till we got started again, but it just wasn't the same without andy. i don't think anyone had the same enthusiasm after. i hung in there till number 140 (out of 200) and got on a train at artarmon station, back to the car at north sydney - only mounty kept going after 140. i'd like to think i'd have kept going if andy was still running! was actually feeling good, only problem was sore toes...

EPOC 63ml/kg
TE 2.7

Thursday Jan 12, 2012 #

5 PM

Foot Running 30:00 [3] 6.0 km (5:00 / km) +130m 4:31 / km
ahr:132 max:153

cruisy run, mostly on rough singletracks, in the royal national park.

EPOC 45ml/kg
TE 2.4

Wednesday Jan 11, 2012 #

8 AM

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

in to work.

5 PM

Orienteering race (Twilight Series) 22:20 [4] 5.5 mi (4:04 / mi) +25m 4:00 / mi
ahr:164 max:176 shoes: Brooks Adrenaline GTS

At ANU. good course set by Big D. no good for me but, didn't really miss anything just had no speed. got smashed (45 secs?) by Craney. (don't think anyone else got me but). this was my first race as a veteran ;) and Craney only got me by 1 point on "corrected time".

EPOC 130ml/kg
TE 3.5

C • fote 1

Foot Running warm up/down 15:00 [3]
shoes: Brooks Adrenaline GTS

Tuesday Jan 10, 2012 #

8 AM

Foot Running 46:00 [3] 10.0 km (4:36 / km) +110m 4:22 / km
ahr:142 max:161 shoes: NB 814

recovery run, just cruising in to work. not warm but it felt it, humid maybe.

EPOC 98ml/kg
TE 3.2

C • cockies sprintervals 2

5 PM

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

home from work.

Monday Jan 9, 2012 #

8 AM

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

in to work.

5 PM

Foot Running warm up/down 16:00 [3]
shoes: Asics GEL-1150

Foot Running tempo 30:00 [4]
ahr:157 max:169 shoes: Asics GEL-1150

3 x 8 min efforts with 3 min jog recovery on the run home from work. struggling! got some work to do before super long world champs!

EPOC 147ml/kg
TE 3.7

checked my email not long after getting home...

5) Senior Squad addition: David Brickhill-Jones.
"BJ," who is resident in Finland, has requested to nominate for Australian teams, after running for Great Britain for some years. This is within the IOF rules and thus Australian selectors have added him to the squad.

welcome home BJ ;)

C • the prodigal son returns. 1

Sunday Jan 8, 2012 #

2 PM

Foot Running 1:15:00 [3] +170m
ahr:133 max:153 shoes: Nike Free 7.0

cruised around the ridges (north lyno, o'connor and bruce). felt terrible, had the dizzys the whole time. ate heaps when i got home and felt better.

EPOC 55ml/kg
TE 2.5

Saturday Jan 7, 2012 #

8 AM

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

hit up Bruce Ridge with Warlders, NATO and sketchy cow. good fun. met all the families at the front after for coffee.

Friday Jan 6, 2012 #

6 AM

Cycling (Road) (The Scotsman) 1:43:00 [3] 53.0 km (30.9 kph)
shoes: SH-R130S

cruised around the scotsman with Dapre (back in AUS for a couple of weeks), 2bbless and warlders. finished up at dobo's for sour dough rolls with jam and cream and coffee.

4 PM

Cycling (Road) (Commute) 18:00 [3] 9.7 km (32.3 kph)
shoes: SH-R130S

ride home from work.

Thursday Jan 5, 2012 #

Cycling (Commuter) 50:00 [3]
shoes: SH-M120B

easy ride in to work then home the long way along the lake to uni and up the bike path.

Wednesday Jan 4, 2012 #

4 PM

Foot Running 46:00 [3]
ahr:135 max:154 shoes: Nike Free 7.0

first run of the year, and felt pretty ordinary after 3 days of doing nothing. ran up on the ridges with a bit of singletrack action on bruce ridge.

EPOC 49ml/kg
TE 2.4

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