Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+m
Cycling (Commuter)	11	14:57:00	282.72	(18.9/h)	455.0	(30.4/h)	1600
Cycling (MTB)	6	7:33:00	46.6		75.0		990
Cycling (Road)	3	4:15:00	81.4	(19.2/h)	131.0	(30.8/h)	1615
Foot Running	8	3:44:00	17.83		28.7		570
Orienteering	5	2:27:09	13.27		21.35		845
Total	28	32:56:09	441.83		711.05		5620

4:15

0:00

» now

Tuesday Dec 31, 2013 #

8 AM

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

Orienteering race (Xmas 5 Days) 2:30 [3]
shoes: Inov8 Xtalon 212 (2)

Day 5 at Macquarie Woods. Started out in some super nice pine forest, but on the way to the second check point I got a stick through the sole of my shoe and about 1 cm into my foot. It wasnt real comfortable and meant a trip to the hospital. Its swollen up like a balloon now and pretty painful.

Great way to finish my worst year of training since 2000 (when I had a stress fracture in my femur), less than 41 hours of running (incl. orienteering) in 2013! I used to knock that over in 2.5 weeks...

C • I know something about that 7

Hard 1B Day 5 - Splits

Monday Dec 30, 2013 #

9 AM

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

Orienteering race (Xmas 5 Days) 41:40 [4] 6.95 km (6:00 / km) +310m 4:54 / km
ahr:160 max:173 shoes: Inov8 Xtalon 212 (2)

Day 4 at Ophir Diggings. Ran OK for most of the course, not fast but solid, fell apart on the 3rd and 2nd last controls but! Short legs in the mining, just didn't read the map enough. Dammit. Fun course, best so far this week.

PTE 4.9

C • Action shot 4

Hard 1 Day 4 - Splits

Sunday Dec 29, 2013 #

9 AM

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

Orienteering race (Xmas 5 Days) 44:40 [4] 7.4 km (6:02 / km) +250m 5:10 / km
ahr:157 max:173 shoes: Inov8 Xtalon 212 (2)

Day 3 at Rocky Falls. Started badly, lost over a minute on the first, then a big mistake on the 6th, which apparently was due to 5 being the wrong spot (it was actually the map which was a bit distorted), seems like most people had trouble, I s just a little slow working it out and lost over 2 mins. Finished OK, still not running real quick and taking it very easy on the downhills - good to be back orienteering but.

PTE 4.9

C • Control 5 2

Hard 1 Day 3 - Splits

Saturday Dec 28, 2013 #

9 AM

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

Orienteering race (Xmas 5 Days) 43:49 [4] 7.0 km (6:16 / km) +285m 5:12 / km
ahr:166 max:180 shoes: Inov8 Xtalon 212 (2)

Day 2 at Kahlis Rocks. Terrible course, very disappointing to come to one of the best maps in Aus and spend 1/3 of the course running along a fence, and have half of the controls on watercourses out of the rock! still, i made a lot of small mistakes and quite a big one on 18 - just didn't read the map coming into the circle, saw another control off to the left and ran to it. stupid. got smashed by Ogden again but only 10 secs off Keely so not a complete disaster. good fun despite the crap course, but its hard not to have fun on maps like this.

PTE 5.0

C • Course 8

Hard 1 Day 2 - Splits

Friday Dec 27, 2013 #

4 PM

Foot Running warm up/down 15:00 [3]
shoes: Nike Pegasus 29

Orienteering race (Xmas 5 Days) 14:30 [4]
shoes: Nike Pegasus 29

Day 1 at Charles Sturt Uni in Orange. Decent course on an ok area, way too fast for me but. didn't really miss much but really have no flow or speed. got smashed by over 1m20s by Ogden but somehow stayed ahead of the rest.

PTE 4.0

Hard 1 day 1 - Splits

Wednesday Dec 25, 2013 #

9 AM

Cycling (MTB) 1:26:00 [3] 25.0 km (17.4 kph) +475m
shoes: Bontrager MTB RL

easy ride in the RNP. met up by chance with andrew arthur and he showed me some new trails over on the other side of engadine. lots of work being done over there - pretty sweet.

Tuesday Dec 24, 2013 #

8 AM

Cycling (MTB) (Commute) 45:00 [3]
shoes: Bontrager MTB RL

in to work.

Monday Dec 23, 2013 #

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

to work and back.

Sunday Dec 22, 2013 #

9 AM

Foot Running 1:06:00 [3] 12.8 km (5:09 / km) +300m 4:37 / km
ahr:142 max:159 shoes: Nike Pegasus 29

cruisy lap of stromlo. hot.

PTE 3.2

Saturday Dec 21, 2013 #

9 AM

Foot Running 30:00 [3] 5.9 km (5:05 / km) +85m 4:45 / km
ahr:141 max:156 shoes: Nike Pegasus 29

real easy run on stromlo.

PTE 3.0

Thursday Dec 19, 2013 #

Cycling (MTB) (Commute) 45:00 [3] 21.5 km (28.7 kph)
shoes: Bontrager MTB RL

Cycling (MTB) 1:05:00 [3]
shoes: Bontrager MTB RL

Ride around red hill and stuff. Hot! 2 cokes and 2 coopers after got me back to normal ;)

Wednesday Dec 18, 2013 #

Cycling (Commuter) (andyhill ride) 50:00 [3] 25.0 km (30.0 kph)
shoes: Bontrager MTB RL

Into the Bradley Wiggen Pen for a couple of beers. So only half an andyhill ride really. BigD will no doubt question the validity of logging a ride to the pub as training, but it was at approx 30km/h so I think andyhill would approve.

Tuesday Dec 17, 2013 #

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

New freewheel on the commuter... The bike is quiet!

Monday Dec 16, 2013 #

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

Very wet first 15 minutes on the way home.

Sunday Dec 15, 2013 #

1 PM

Cycling (MTB) 1:32:00 [3] 28.5 km (18.6 kph) +515m
ahr:144 max:175 shoes: Bontrager MTB RL

Ride with the shep gang on stromlo. pretty warm, nearly took out an echidna and then a big brown snake.

PTE 4.2

Saturday Dec 14, 2013 #

4 PM

Foot Running 53:00 [3] 10.0 km (5:18 / km) +185m 4:51 / km
ahr:136 max:154 shoes: Nike Pegasus 29

Cruisy ruin with Lorenzo on stromlo. First run in ages, the knee has been feeling a bit funny and clicking a lot so been a bit scared to run on it. It seemed OK once warned up though.

PTE 2.9

Friday Dec 13, 2013 #

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

Over red hill.

Thursday Dec 12, 2013 #

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

Tuesday Dec 10, 2013 #

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

Still struggling.

Monday Dec 9, 2013 #

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

The cold turkey didn't work, still sick.

Saturday Dec 7, 2013 #

Note
(rest day)

Still quite sick, going cold turkey on the training this weekend to try and get over it.

Friday Dec 6, 2013 #

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

Over red hill.

Thursday Dec 5, 2013 #

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

Wednesday Dec 4, 2013 #

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

Tuesday Dec 3, 2013 #

Cycling (Commuter) 1:30:00 [3] 43.0 km (28.7 kph)
shoes: Bontrager MTB RL

very slow...

Monday Dec 2, 2013 #

Cycling (Commuter) 1:30:00 [3] 43.0 km (28.7 kph)
shoes: Bontrager MTB RL

feeling pretty hordinary.

Sunday Dec 1, 2013 #

9 AM

Cycling (Road) warm up/down 25:00 [3] 12.5 km (30.0 kph)
shoes: Shimano R170

rolled into the ginger baker with long nick to have a coffee before the race.

10 AM

Cycling (Road) race (ToB Stage 3) 2:05:00 [5] 58.5 km (28.1 kph) +1615m
ahr:146 max:172 shoes: Shimano R170

Classic race up Mt Hotham. Felt terrible this morning, and was hanging onto the back of the bunch along the valley to Harrietville. Was close to turning around and going home there but thought i'd start the climb and see how it felt. I defo felt better once we'd started climbing and at the top of the Meg 3 guys got away and i was left in a bunch of around 10 guys (out of the field of 70 or so). we didn't catch the break along the false flat and when we got to the entrance station i just started tapping out a good rhythm and soon found myself on my own and by CRB hill i had the break in sight, and caught one of them by the KOM point there. caught the guy in second not too much later then put in a bit of an effort to get the leader up Diamantina Rise (the last, and steep, 2km) but couldn't quite bridge the gap - finished in 2nd only 11 secs down (i blame spectator nath who ran along beside me in nothing but his bib kicks TDF style, made me laugh). pulled myself up into 4th in GC (from 59th after the TT!). good fun.

PTE 5.0

12 PM

Cycling (Road) 1:45:00 [3] 60.0 km (34.3 kph)
shoes: Shimano R170

ride back into bright after the race. tough.

« Earlier | Later »