Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Oct 31, 2013:

activity	#	time	miles	km	+m
Cycling (CX)	20	24:00:00	364.12	586.0	3300
Foot Running	9	5:04:30	32.37	52.1	700
Cycling (Road)	2	4:58:00	65.87	106.0
Cycling (MTB)	3	4:06:00	30.76	49.5	910
Orienteering	4	2:29:03	11.87	19.11	790
Total	35	40:37:33	504.99	812.71	5700

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Thursday Oct 31, 2013 #

Cycling (CX) (Commute) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Bontrager MTB RL

Wednesday Oct 30, 2013 #

Cycling (CX) (commute) 1:00:00 [3]
shoes: Bontrager MTB RL

in to work then to the orienteering after.

6 PM

Orienteering race (Twilight Series) 28:20 [4] 6.11 km (4:38 / km) +135m 4:11 / km
ahr:161 max:170 shoes: Adidas Swoop

At Campbell Park. ran much more comfortably than last week... way less rough over this side of the hill... fairly clean but not real great on the compass and the legs were feeling pretty heavy. Happy to only be about 1.5mins down on Craney, plus I get my old man handicap...

PTE 4.3

Foot Running warm up/down 10:00 [3]
shoes: Adidas Swoop

Tuesday Oct 29, 2013 #

8 AM

Cycling (CX) (Commute) 40:00 [3] 21.5 km (32.2 kph) +100m
shoes: Bontrager MTB RL

5 PM

Cycling (CX) (Commu+e) 1:10:00 [3] 33.5 km (28.7 kph) +460m
shoes: Bontrager MTB RL

ride home around the lake with a detour to do 3 efforts up the arboretum hill. blowing a künsting gale, not real nice being on the bike.

Monday Oct 28, 2013 #

Cycling (CX) (Commute) 1:24:00 [3] 43.0 km (30.7 kph) +200m
shoes: Bontrager MTB RL

heavy legs today!

Sunday Oct 27, 2013 #

7 AM

Cycling (Road) 3:28:00 [3] 106.0 km (30.6 kph)
shoes: Shimano R170

rolled down through point hutt crossing then tharwa and up apollo road to honeysuckle creek with the long nick and handsome pete. then back home via the red brick for a coffee. was a bit worried about such a long ride, but managed ok and rode steady up the hill. couldn't match long nick in a sprint for the line but. real nice up there.

Saturday Oct 26, 2013 #

Note
(rest day)

working on the deck again. no time for training, was way too tired and sore anyway.

Friday Oct 25, 2013 #

Cycling (MTB) (Commute) 1:13:00 [3]
shoes: Bontrager MTB RL

in to work with some singletrack action on red hill from the in-laws then home the usual way.

Thursday Oct 24, 2013 #

Cycling (CX) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Bontrager MTB RL

1 PM

Foot Running 59:00 [3] 12.1 km (4:53 / km) +160m 4:34 / km
ahr:141 max:166 shoes: NB 814

cruisy run at lunchtime, first half with the guys from work.

PTE 3.8

Wednesday Oct 23, 2013 #

Cycling (CX) (Commute) 1:10:00 [3]
shoes: Bontrager MTB RL

in to work then to the orienteering race after.

5 PM

Foot Running warm up/down 10:00 [3]
shoes: Adidas Swoop

6 PM

Orienteering race (Twilight Series) 29:00 [4] 4.9 km (5:55 / km) +205m 4:54 / km
ahr:153 max:167 shoes: Adidas Swoop

At Mount Ainslie. good fun but a bit too rough for me, really struggled on the steep rocky stuff. took it pretty easy, ran ok but just felt like i was playing catch up all the time with my map reading. only about 1 min behind robw so it could have been worse.

PTE 3.7

Tuesday Oct 22, 2013 #

8 AM

Cycling (CX) (Commute) 39:00 [3] 21.5 km (33.1 kph) +100m
shoes: Bontrager MTB RL

in.

5 PM

Cycling (CX) 1:02:00 [3] 30.5 km (29.5 kph) +310m
shoes: Bontrager MTB RL

home around the lake and with 2 solid efforts up the arboretum hill.

Monday Oct 21, 2013 #

Cycling (CX) (Commute) 1:30:00 [3]
shoes: Bontrager MTB RL

to work. and home via the doc. still not good!

Sunday Oct 20, 2013 #

Note

building the deck at home. feel like i've run a race, sore all over!

Saturday Oct 19, 2013 #

5 PM

Foot Running 52:00 [3] 10.3 km (5:03 / km) +180m 4:39 / km
shoes: Nike Pegasus 29

easy run with Lorenzo around Red Hill. Got a sore throat and headache again... or maybe i should say still instead of again.

Friday Oct 18, 2013 #

Cycling (CX) (Commute) 1:10:00 [3]
shoes: Bontrager MTB RL

Thursday Oct 17, 2013 #

Note
(rest day)

planned to run but ran out of time...

Wednesday Oct 16, 2013 #

Cycling (CX) (Commute) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Bontrager MTB RL

another slow windy ride home.

1 PM

Foot Running 53:00 [3] 10.2 km (5:12 / km) +120m 4:54 / km
ahr:131 max:157 shoes: NB 814

lunchtime run with the guys from work. windy!

PTE 2.5

Tuesday Oct 15, 2013 #

8 AM

Cycling (CX) (commute) 40:00 [3] 23.0 km (34.5 kph) +100m
shoes: Bontrager MTB RL

To work.

5 PM

Cycling (CX) 58:00 [3] 27.0 km (27.9 kph) +230m
shoes: Bontrager MTB RL

Ride home battling another (maybe the same?) ridiculous headwind. Rolled up the arboretum hill on the way.

Monday Oct 14, 2013 #

Cycling (CX) (Commute) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Bontrager MTB RL

smashed it in but very slow home - battling a ridiculous headwind. finally the lungs are starting to feel like they can extract oxygen from the air. the legs haven't yet re-learned how to use that oxygen but.

Sunday Oct 13, 2013 #

5 PM

Foot Running 1:00:00 [3] 12.0 km (5:00 / km) +200m 4:37 / km
ahr:139 max:159 shoes: Nike Pegasus 29

Easy run south along Coolemon Ridge. very windy and started raining about halfway through. feeling pretty tired - i've definitely not yet recovered from being sick.

PTE 3.1 (17hrs rec)

Saturday Oct 12, 2013 #

4 PM

Cycling (MTB) 1:30:00 [3] 25.0 km (16.7 kph) +470m
shoes: Mavic Razor

easy ride around stromlo and a little bit on narrabundah hill with handsome pete. both feeling pretty lazy, maybe its the feeling of relief we get knowing climate change has now been proven to be a myth (Abbott wouldn't have been elected if "in the unlikely [sic] case that the majority of climate scientists were right and Tony was wrong", would he?).

Friday Oct 11, 2013 #

6 AM

Cycling (Road) (Starboretum) 1:30:00 [3]
shoes: Shimano R170

rolled into comm ave bridge to meet the cinnamon boys then went up the arboretum hill and mount stromlo before heading home. feeling pretty tired! lost the speedo magnet off my front wheel on the descent off the arboretum hill.

Thursday Oct 10, 2013 #

Cycling (CX) (Commute) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Bontrager MTB RL

Wednesday Oct 9, 2013 #

Cycling (CX) (Commute) 1:22:00 [3] 43.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

got a real battle on my hands with the cotter road magpie now. he drew blood again yesterday, he was gone for a week or so - i let my guard down and bang i got hit on the way home! if you're reading this cotter road magpie - remember i can still get to work with a bleeding ear, but i bet you can't catch worms for your youngsters from the inside of a pillowcase that's got my cars exhaust pipe in it...

C • Challenge accepted 7

12 PM

Foot Running 35:30 [3] 7.5 km (4:44 / km) +40m 4:37 / km
ahr:131 max:165 shoes: Nike Free Run Plus

real easy run with the guys from work. nice day for it, but still feeling the effects of being sick. the knee was a bit wierd too, more so on the ride home actually. both knees are sore so hopefully its just the usual itb issues after racing in the forest...

PTE 2.6

Tuesday Oct 8, 2013 #

Cycling (CX) (Commute) 1:20:00 [3] 42.0 km (31.5 kph) +200m
shoes: Bontrager MTB RL

Monday Oct 7, 2013 #

3 PM

Cycling (MTB) 1:23:00 [3] 24.5 km (17.7 kph) +440m
shoes: Mavic Razor

rolled around stromlo with warlders. good fun. legs pretty heavy but.

Sunday Oct 6, 2013 #

10 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering race (Aus Relay Champs) 52:40 [5] 8.1 km (6:30 / km) +450m 5:05 / km
ahr:163 max:180 shoes: Inov8 Xtalon 212 (2)

At the Gib near Bungendore again. Feeling much better than yesterday but still far from healthy. Again i hoped i could be the Fernando Alonso of the field and out fox my younger competitors ;) Big D put me out a few mins behind SA (FatRat) and a couple ahead of NZ (Nick Hann). I went straight to the first but missed a little bit in the circle, then lost another 30 secs or so on 3. Nick caight me at 4 but then we had a split and i got a min or so back by the spectator at 6 (i went straight, i think his split didn't make straight a good option for the long one to 6). i was pretty scared running to the difficult 7 nd took it real slow, then i had a left-most split on 8 which lured me into running straight-ish instead of around to the right - i defo lost time there. I'd passed FatRat at 7 and i didn't get back on him again till just before 9. the climb up to 9 killed me! Nick got past me on the way to 11 - i just couldn't match his speed down the hills! he got a gap on the way down to 12 and i held it pretty steady from there to the finish. so i sent Craney out on the last leg just a few secs behind NZ in 2nd. he was the Sebastian Vettell of the field and won again, another Australian Championship which is awesome, almost as good as the Cockatoos second team beating the much hyped NSW* Stingers Senior Mens Team into the bronze medal!

PTE 5.0 (32hrs rec)

*how long since any of the Stingers (first) team have lived in NSW?

RELAY M21E - Splits

Saturday Oct 5, 2013 #

11 AM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering race (Aus Middle Champs) 39:03 [5]
shoes: Inov8 Xtalon 212 (2)

At The Gib near Bungendore. Great area and course, but i was feeling habsolutely terrible. I figured it would be technical enough that i'd get by if i orienteered well so i still gave it a go. Really struggled to run, especially uphill. Missed a bit on the 2nd control (parallel error i guess you'd call it) which was disappointing, and a few other little errors in the circle (17 i lost a bit) which was annoying. still managed a top 10 and was happy to slot in 1 second behind Cockatoo teammate Middle Distance Muz!

Oz Middle Course 1 - Splits

Friday Oct 4, 2013 #

Cycling (CX) (Commute) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Bontrager MTB RL

still far from 100%, but the legs were working ok. see how it all goes tomorrow.

Thursday Oct 3, 2013 #

Cycling (CX) (Commute) 1:30:00 [3] 43.0 km (28.7 kph) +200m
shoes: Bontrager MTB RL

back at work after a few days of doing nothing. riding real slow and easy. except when i had to race people.

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