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Training Log Archive: Shep

In the 31 days ending May 31, 2012:

activity	#	time	miles	km	+m
Cycling (CX)	11	7:05:00	2370.53	3815.0
Orienteering	5	5:03:25	4.31	6.94	200
Foot Running	7	4:34:00	19.98	32.15	215
Cycling (MTB)	3	3:45:00	25.79	41.5	505
Total	25	20:27:25	2420.61	3895.59	920

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Saturday May 26, 2012 #

4 PM

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

smashed it around bruce ridge with handsome pete.

back is still f..... but the knee is starting to feel a little better. had to run a few steps to keep up with roy riding to lyno for a coffee and it wasn't good.

Wednesday May 23, 2012 #

7 AM

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

ride in to work. drove out to the new block after to see the concreters...

C • pods 5

Tuesday May 22, 2012 #

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

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

rolled back into town later to see the Dictator. even funnier than i thought it was gonna be... like teaching a monkey to rollerskate...

Monday May 21, 2012 #

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

to work and back. dropped off roy at wattle on the way in. dark ride home... forgot the ayup battery and had to tape my phone to the handlebars and use the camera flash LED on stobe... 120bpm.

Sunday May 20, 2012 #

3 PM

Cycling (MTB) 1:45:00 [3] 41.5 km (23.7 kph) +505m
shoes: Mavic Razor

cruised out to the new block via some singletracks on bruce ridge and firetrails on blackie and thru greenhills etc. got shafted by the closed cloes crossing and had to go back and battle the horses near the dam. came back a similar way but came across the ruined crossing further downstream.

C • hehe 2

Saturday May 19, 2012 #

4 PM

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

smashed it around bruce ridge with handsome pete.

Thursday May 17, 2012 #

Cycling (CX) (Commute) 1:00:00 [3]
shoes: SH-M120B

easy ride in to work, road home via the top of mt ainslie.

Wednesday May 16, 2012 #

5 PM

Foot Running (Commute) 40:00 [3]
shoes: Nike Free Run Plus

easy run home from work. not surprisingly the back felt crap.

Sunday May 13, 2012 #

10 AM

Orienteering race (WOC Trial Long) 2:02:00 [5]
shoes: Inov8 Xtalon 212 (2)

struggled even jogging to the start - sore knee and back! but got going ok, once i had a map in my hand... although missed the first and messy on the 2nd. ran ok after that, but just never felt comfortable, really struggled running but didn't miss too much. lost some time on 17, tried to hit the track but was too low and ended up on a small track lower down. also missed the 3rd last but i think everyone did. felt disappointingly fresh after...

time for some time off to let my back get better. started the recovery with a 4.5 hour drive home, will continue with building the house (carrying heavy stuff etc).

Long NOL 1 - Splits

Saturday May 12, 2012 #

Event: NOL Round 3 / WOC Selection Trial - 'Coalfields Classic'

9 AM

Orienteering race (WOC Trial Sprint) 18:00 [4]
shoes: Nike Waffle XC

At Newcastle Uni. Great map and course, but just didn't have the speed today. didn't miss much.

3 PM

Orienteering race (WOC Trial Middle) 36:00 [5]
shoes: Inov8 Xtalon 212 (2)

good fun race. felt really messy early on, always felt like i was reacting to stuff rather than knowing what was coming... ran ok till i missed 1.15 or so on 20 - was really off on my compass and ended up making a "parallel error", but it wasn't parallel i was way off. finished ok, but bloody annoyed about the big mistake.

NOL 1 - Splits

Middle NOL 1 - Splits

Friday May 11, 2012 #

Foot Running 35:00 [3]
shoes: Nike Free Run Plus

run to work (part way anyway). did 4 x 30secs efforts with 2min jog recovery somewhere towards the back.

Thursday May 10, 2012 #

Cycling (CX) 38:00 [3] 19.0 km (30.0 kph)
shoes: Mavic Razor

home from work.

Wednesday May 9, 2012 #

7 AM

Cycling (CX) (Commute) 38:00 [3] 19.0 km (30.0 kph)
shoes: Mavic Razor

to work...

4 PM

Foot Running warm up/down 28:00 [3] 5.75 km (4:52 / km)
shoes: Brooks Adrenaline GTS

Foot Running intervals (Monagetti Ints) 20:00 [4] 4.85 km (4:07 / km)
ahr:160 max:173 shoes: Brooks Adrenaline GTS

EPOC 193.5 ml/kg
PTE 4.1 (Highly improving)

Monday May 7, 2012 #

7 AM

Cycling (CX) (Commute) 40:00 [3] 19.0 km (28.5 kph)
shoes: Mavic Razor

another cold morning. gonna be like this for a while i guess...

11 AM

Foot Running (Recovery) 30:00 [3]
shoes: Brooks Adrenaline GTS

easy lunchtime jog from work. still foggy and no sun, kinda chilly. knee was real painful again early on but it was ok after i'd warmed up a bit.

Sunday May 6, 2012 #

10 AM

Orienteering race (Cockies Long Run Champs) 1:32:00 [3]
shoes: Inov8 Xtalon 212 (2)

up at Glendale. was fairly keen for this but my knee and back was hurting and the first 6 controls were in scratchy thick forest with fallen timber everywhere and i just wasn't comfortable. caught devil and ecmo at 4 and just cruised with them for the rest. it actually got better as we went on, but my knee and back never did so prob wise not to have pushed it.

Foot Running warm up/down 15:00 [2]
shoes: Inov8 Xtalon 212 (2)

Saturday May 5, 2012 #

1 PM

Orienteering race (ACT Middle Distance) 35:25 [4] 6.94 km (5:06 / km) +200m 4:28 / km
ahr:163 max:173 shoes: Inov8 Xtalon 212 (2)

PTE 5.0 (15 hours rec)

Thursday May 3, 2012 #

6 AM

Foot Running 1:15:00 [3] 15.6 km (4:48 / km) +110m 4:39 / km
ahr:146 max:164 shoes: Brooks Adrenaline GTS

cruised to work. not as cold as i though so was prob a bit overdressed. lots of ups and down, felt good, then got the dizzys, sore back, sore knee, felt good, banana bread and coffee...

PTE 4.2 (30 hours rec)

4 PM

Cycling (CX) (Commute) 38:00 [3] 19.0 km (30.0 kph)
shoes: Mavic Razor

rolled home.

Wednesday May 2, 2012 #

7 AM

Cycling (CX) 37:00 [3] 19.0 km (30.8 kph)
shoes: Mavic Razor

another cold ride to work.

6 PM

Foot Running 31:00 [3] 5.95 km (5:13 / km) +105m 4:47 / km
ahr:130 max:153 shoes: Brooks Adrenaline GTS

easy run around north lyno ridge in the dark. too busy for much else, like the last 2 days and probably the next 6 months...

PTE 2.6 (7 hours rec)

Tuesday May 1, 2012 #

7 AM

Cycling (CX) 19:00 [3] 3700.0 km (11684.2 kph)
shoes: Mavic Razor

chucked a new cassette on the CX bike (which still has road tyres on it) and rode that for the first time in ages. even colder tis morn.

4 PM

Cycling (CX) 45:00 [3] 20.0 km (26.7 kph)
shoes: Mavic Razor

more bikepaths again on the way home, and picked up roy at wattle on the way.

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