Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending May 31, 2014:

activity	#	time	miles		km		+m
Cycling (Commuter)	12	14:52:00	233.32		375.5		1600
Foot Running	17	12:51:00	87.24		140.4		1620
Cycling (Road)	2	3:16:00	57.79	(17.7/h)	93.0	(28.5/h)	1125
Orienteering	2	1:16:13	9.14	(8:20)	14.71	(5:11)	90
Total	31	32:15:13	387.49		623.61		4435

2:08

0:00

» now

Saturday May 31, 2014 #

10 AM

Cycling (Road) hills 1:49:00 [3] 50.0 km (27.5 kph) +925m
ahr:137 max:166 shoes: Shimano R170

Rolled over to Black Mountain and up it 3 times. Didn't go to hard, still sick and don't wanna overdo it. Finished up with a couple of pop tarts, first in maybe 25 years? Delicious.

PTE 3.9

Friday May 30, 2014 #

Cycling (Commuter) 1:00:00 [3] 31.5 km (31.5 kph)
shoes: Bontrager MTB RL

Thursday May 29, 2014 #

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

Wednesday May 28, 2014 #

10 AM

Foot Running 41:00 [3] 8.6 km (4:46 / km) +65m 4:36 / km
ahr:130 max:154 shoes: Nike Pegasus 29

Easy run pushing Lewie in the chariot with Roy riding, over to Coolo for a coffee at Lava then home again. Still sick but definitely feeling better than I was.

PTE 2.7

Tuesday May 27, 2014 #

Cycling (Road) 1:27:00 [3] 43.0 km (29.7 kph) +200m
shoes: Shimano R170

First ride on the roadie with my new frame (warranty job). Don't get your bike serviced at TLC Cycles in Phillip (they did the switch) - it was running like a dog, and my bars weren't even pointing straight. Pretty annoying, the old 2clicks down 1click up to change down a gear and plenty of rattling on the up shifts. I'd have stopped and tuned it up myself but the clowns charged me over $200... If they had told me that from the start I'd have done the strip down/build myself and gone in there just to swap frames.

Big storm on the ride home, chucking it down and super windy. Not real fun, but as always it meant less clowns walking dogs on the wrong side (or both sides) of the bike path.

Monday May 26, 2014 #

Note
(sick)

Did nothing all day but lie on the couch and watch Monaco GP (when did Lewis Hamilton become such a knob?) and Top Gear...

C • Agree 3

Saturday May 24, 2014 #

10 AM

Foot Running warm up/down 20:00 [3]
shoes: Adidas Swoop

Orienteering race (ACT Sprint Champs) 16:13 [4] 3.41 km (4:45 / km) +50m 4:26 / km
ahr:167 max:176 shoes: Adidas Swoop

At CIT/Bruce Ridge. Feeling pretty ordinary (got Lewie's cold) so not moving real quick. Ran OK except for a big mistake on 8, thought I was running around the green but the green isn't quite as well defined on the ground as it is on the map... Lost about 30 secs there and finished almost a minute behind Larry and Olle who tied for the win.

PTE 3.9

Friday May 23, 2014 #

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

Thursday May 22, 2014 #

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

12 PM

Foot Running 33:00 [3] 6.0 km (5:30 / km) +45m 5:18 / km
ahr:126 max:171 shoes: NB 814

easy lunchtime run. threw in 4 x 30sec efforts with 2min jog recovery.

PTE 2.7

Wednesday May 21, 2014 #

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

12 PM

Foot Running 46:00 [3] 9.35 km (4:55 / km) +50m 4:47 / km
ahr:135 max:173 shoes: NB 814

very easy first 30 mins then ran a solid 11 or 12 min tempo effort and a short cool down. not feeling too bad.

PTE 4.1

Tuesday May 20, 2014 #

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

Sunday May 18, 2014 #

2 PM

Foot Running (Terrain) 1:15:00 [3] 9.25 km (8:06 / km) +495m 6:24 / km
ahr:124 max:161 shoes: Nike Pegasus 29

run in the forest with Lorenzo exploring the hills around wandiigong. ran up (first 3km took us over 30 mins, with 450m climb) then along the ridgeline and back down another spur and home again. mostly nice forest, but not much that wasn't steep!

PTE 2.7

Saturday May 17, 2014 #

3 PM

Foot Running 59:00 [3] 11.2 km (5:16 / km) +55m 5:08 / km
ahr:130 max:146 shoes: Nike Pegasus 29

easy run with Lorenzo along the diggings trail between wandiligong and bright, plus some extra on some of the mtb trails out of bright. it's not a huge area but the diggings bits could potentially be some awesome orienteering if it got mapped properly, maybe next time robplow is back home...

PTE 2.6

Friday May 16, 2014 #

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

Thursday May 15, 2014 #

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

12 PM

Foot Running 37:00 [3] 6.8 km (5:26 / km) +55m 5:14 / km
ahr:123 max:146 shoes: NB 814

Easy lunchtime run.

PTE 2.4

Wednesday May 14, 2014 #

Foot Running 1:16:00 [3] 14.7 km (5:10 / km) +275m 4:44 / km
ahr:144 max:166 shoes: Nike Pegasus 29

night run on single tracks up on stromlo. so nice up there in the evening. i wore some gubbstrumpor to help the gubbvader, they were ok during the run but stiffened up pretty quick after.

PTE 3.5

Tuesday May 13, 2014 #

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

12 PM

Foot Running 34:00 [3] 6.95 km (4:54 / km) +55m 4:42 / km
ahr:131 max:170 shoes: NB 814

easy lunchtime run, nice day 18 degs and sunny. finished a bit quicker than we started. the gubbvader really are back and making themselves feel at home.

PTE 3.1

Monday May 12, 2014 #

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

To work and back. Getting chilly.

Saturday May 10, 2014 #

3 PM

Foot Running 40:00 [3] 8.0 km (5:00 / km) +60m 4:49 / km
ahr:128 max:173 shoes: Nike Pegasus 29

Pushed Lewie in the chariot while Roy rode, over to Coolo and back.

PTE 2.4

Thursday May 8, 2014 #

6 AM

Foot Running 30:00 [3] 5.5 km (5:27 / km) +95m 5:01 / km
ahr:125 max:148 shoes: Brooks Cascadia 9

Very easy troysee run, some bike paths, some forest and some small trails. Nice. Calves still real sore but and slept terribly last night so wasn't moving real quick!

PTE 2.4

Wednesday May 7, 2014 #

6 PM

Foot Running 1:00:00 [3] 12.0 km (5:00 / km) +90m 4:49 / km
ahr:135 max:155 shoes: Brooks Cascadia 9

nice cruisy run on some nice forest trails, some quite rough and twisty. taking it reasonably easy, plan with the training at the moment is to build up the base a little bit and just get the legs used to running again. Still pretty sore, might even wear the compression socks to bed tonight and see if that helps.

PTE 3.0

Tuesday May 6, 2014 #

5 PM

Foot Running 1:25:00 [3] 17.4 km (4:53 / km) +95m 4:45 / km
ahr:141 max:154 shoes: Brooks Cascadia 9

Steady run mostly on bike paths but some on forest trails. Calves pretty tight and sore after yesterday.

PTE 3.2

Monday May 5, 2014 #

5 PM

Foot Running 1:00:00 [3] 13.5 km (4:27 / km) +75m 4:19 / km
shoes: Brooks Cascadia 9

Steady run mostly on bike paths. Left knee feeling a bit funny after yesterday but OK.

Sunday May 4, 2014 #

12 PM

Foot Running warm up/down 15:00 [3]
shoes: Brooks Cascadia 9

Orienteering 1:00:00 [3] 11.3 km (5:19 / km) +40m 5:13 / km
shoes: Brooks Cascadia 9

Friday May 2, 2014 #

Cycling (Commuter) 50:00 [3]
shoes: Bontrager MTB RL

If you haven't already seen this then you should. I love how smug the guy that's never heard of, nor seen, the sun looks!

12 PM

Foot Running 30:00 [3] 5.3 km (5:40 / km) +45m 5:26 / km
ahr:121 max:144 shoes: NB 814

Even easier lunchtime run.

PTE 2.2

Thursday May 1, 2014 #

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

1 PM

Foot Running 30:00 [3] 5.85 km (5:08 / km) +65m 4:51 / km
ahr:126 max:142 shoes: NB 814

Easy run at lunchtime. Still sick but not feeling too bad.

PTE 2.3

« Earlier | Later »