Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Aug 31, 2014:

activity	#	time	miles		km		+m
Foot Running	15	10:27:15	69.53		111.9		1215
Cycling (Commuter)	8	8:49:00	170.88	(19.4/h)	275.0	(31.2/h)	400
Orienteering	8	7:00:32	37.26		59.97		2365
Cycling (CX)	5	4:17:00	78.29		126.0		200
Cycling (exercise bike)	1	1:00:00
Total	31	31:33:47	355.96		572.87		4180

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Sunday Aug 31, 2014 #

9 AM

Orienteering race (Aus Ultra Long Champs) 2:28:40 [5] 23.3 km (6:23 / km) +775m 5:28 / km
ahr:151 max:168 shoes: Inov8 Xtalon 212 (3)

At kooyoora. Started pretty poorly, I had 176 for my first check point and I thought I knew where I was the whole way, turns out I didn't. I hit the track 150m south of the control. Was on my own for a long way after that, thinking I was way off the back. Saw Larry on the eastern butterfly (on my 1st loop) but took the big track to the south on the long leg (107) and was alone again.

I saw Larry briefly again at the most south east point of the course on my 2nd loop (109) but then ran a dumb way over to 111, started running south through the saddle but switched and any up over the hill. The rest of the 2nd loop was clean but slow.

I started the last loop 2min down on Larry and just ahead of Keely and Eon. I had the highest 1st check point (174) last and i meet up with Keely and Eon on the way down to the common 32 (where we saw Larry after unfortunately doing his ankle). From there we pretty much ran together, I missed 38 badly just being a clown - fortunately the others came with me. Keely and I had the same final butterfly but we meet up with Eon when it came back together. He hit the climb to 45 hard and got a small gap, I had to have a gel (struggling to keep running) and I lost sight of him breeding down towards 46. Then I got completely lost, I looked around for Keely hoping he knew where we were but he didn't. I had that too tired to care feeling and plodded around a bit trying to work things out. I stumbled over the control and Keely and I then headed off on the long leg towards home. When we hit the road Keely went left and I went straight down through the start. I got the last 4 check points clean but slow and came in 2nd about 4min down on Eon (lost 3min on 46 and another min on the long left following - not sure what I did wrong there).

Disappointing to have a technically ordinary run after getting it right yesterday but very happy to be in it physically. Can't remember the last time I ran that far! Also disappointing to miss the presentation, it was supposed to start at 13:00 (late given the placings were decided 45min before that), I left at 13:33 with the elite preso nowhere in sight. There was less than 200 people there, and no limericks - what takes so long?

Awesome courses, great fun. Super orienteering weekend.

PTE 4.3

Saturday Aug 30, 2014 #

Event: Victorian Middle/Long Distance Championships - Mt Kooyoora

1 PM

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

Orienteering race (Vic Middle Champs) 29:57 [5] 5.27 km (5:41 / km) +110m 5:09 / km
ahr:162 max:173 shoes: Inov8 Xtalon 212 (3)

At Kooyoora, gotta be one of the best places in the world to orienteer (why wasn't this a national series race?). Started off pretty cautiously kinda with the plan to gradually wind it up a bit. But every time I thought about trying to run faster it was a difficult party of the course and I'd think hang on just do this bit slowly first. Then i was at the finish... So just a steady race, no big misses which means a lot here. Got the win 35 secs in front of Keely (with a surprisingly large gap to Larry in 3rd).

PTE 4.8

Friday Aug 29, 2014 #

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

12 PM

Foot Running 25:00 [3] 5.45 km (4:35 / km) +25m 4:29 / km
ahr:138 max:169 shoes: Nike Pegasus 29

Easy lunchtime run, with 4 x 30sec efforts with 2min recovery.

PTE 3.0

Thursday Aug 28, 2014 #

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

nearly got cleaned up by a clown in a 4WD on the way home, he turned left while he was beside me, luckily i saw it happening and turned with him. i followed him home and gave it to him. scary thing is he didn't even know he'd done it, he thought he'd already passed me... yeh maybe if i wasn't moving at 40km/h he'd have already passed me. the thing is that bikes are moving, the place where they are one second isn't usually where they are a few seconds later.

12 PM

Foot Running 51:00 [3] 10.3 km (4:57 / km) +110m 4:42 / km
ahr:135 max:150 shoes: NB 814

easy run at lunchtime. hip flexors feeling it from the weekend still, otherwise just tired.

PTE 2.7

Wednesday Aug 27, 2014 #

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

Tuesday Aug 26, 2014 #

Cycling (Commuter) 1:22:00 [3] 42.0 km (30.7 kph)
shoes: Bontrager MTB RL

Sunday Aug 24, 2014 #

Event: ACT Long Dist Champs at Gibraltar Hill (ACT League # 10)

10 AM

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

Orienteering race 1:32:35 [5] 14.1 km (6:34 / km) +700m 5:16 / km
ahr:157 max:171 shoes: Inov8 Xtalon 212 (3)

At the Gib. Started well, ran smooth and pretty clean and understood the map... Well, the first map anyway. Had about a 3 minute lead at the map change (number 14, 37 mins in). Then it all fell apart, still held a narrow lead at 19 (60mins in) then dropped another 4 mins to robw in the last 10 controls. shocker. Just couldn't make the map fit anywhere, even places I'd been an hour earlier! Good course and nice day and I'm now enjoying a cold beer so it's hard to be too upset.

PTE 5.0

2 PM

Orienteering 33:00 [3]
shoes: Inov8 Xtalon 212 (3)

Picking up controls.

Saturday Aug 23, 2014 #

11 AM

Orienteering race 28:13 [4] 4.91 km (5:45 / km) +195m 4:48 / km
ahr:154 max:169 shoes: Inov8 Xtalon 212 (3)

At Tharwa Tor. Good fun course, except for the fact that the green on the map is ridiculously out of date... I never felt like I could push today, just tired I think. Hit most of the controls OK, got a bit stuck going up the hill to 15 through some impenetrable vegetation. Finished up about 1.5 mins clear of lazydave.

PTE 3.9

Foot Running warm up/down 20:00 [3]
shoes: Brooks Cascadia 9

Friday Aug 22, 2014 #

9 AM

Foot Running tempo 37:00 [4] 8.95 km (4:08 / km) +20m 4:05 / km
ahr:153 max:168 shoes: Nike Pegasus 30

Shortened run to work. Did a 10 minute warm up then a 20 minute tempo effort and short warm down.

PTE 4.3

5 PM

Cycling (CX) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

Ride home. Knee feeling a bit sore hactually.

Thursday Aug 21, 2014 #

Cycling (CX) (Commute) 1:22:00 [3] 42.0 km (30.7 kph)
shoes: Mavic Razor

planned to run into work but started feeling a tad poorly yesterday arvo so took it easy today.

Tuesday Aug 19, 2014 #

8 AM

Cycling (Commuter) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

5 PM

Foot Running (Commute) 1:21:00 [3] 17.0 km (4:46 / km) +240m 4:27 / km
ahr:137 max:151 shoes: Nike Pegasus 30

run home. not feeling the best but the legs were ok (gubbvader tight as always). does anyone use the phrase "i implore" except to rhyme in kids books?

PTE 3.0

Monday Aug 18, 2014 #

Cycling (Commuter) 1:22:00 [3] 42.0 km (30.7 kph)
shoes: Bontrager MTB RL

feeling a bit ordinary again today.

Sunday Aug 17, 2014 #

2 PM

Cycling (exercise bike) 1:00:00 [3]
ahr:133 max:159 shoes: Bontrager MTB RL

Chucking it down and already ran 3 days in a row so had to jump on the wind trainer in the garage. Watched an old NIN video (Closure) which made the time go pretty quick, so many memories (including young Marilyn Manson, before he turned into a knob, singing backing vocals and playing guitar in Gave Up). Did 10 mins warm up then 10 x 3min efforts with 1min recovery and 10mins cool down. Sweated up a storm.

PTE 3.5

Saturday Aug 16, 2014 #

10 AM

Foot Running warm up/down 25:00 [3]
shoes: Adidas Swoop

Orienteering race 21:05 [4] 4.96 km (4:15 / km) +45m 4:04 / km
ahr:159 max:168 shoes: Adidas Swoop

At Fadden Pines. Never run here before, nice forest but it's not so big. Fun orienteering, a spriddle course with a few long legs just running on bike paths. Still managed to lose a bit of time on 5, kind of a parallel error - pulled up short but worked it out quick and didn't lose much.

PTE 4.2

Friday Aug 15, 2014 #

9 AM

Foot Running (Commute) 53:00 [3] 11.8 km (4:29 / km) +160m 4:12 / km
ahr:143 max:159 shoes: Nike Pegasus 29

Pretty stiff and sore run from Hughes. Overdressed. Definitely didn't need a tie.

PTE 3.4

5 PM

Cycling (Commuter) 40:00 [3] 21.0 km (31.5 kph)
shoes: Bontrager MTB RL

Thursday Aug 14, 2014 #

8 AM

Foot Running (Commute) 1:20:00 [3] 16.9 km (4:44 / km) +270m 4:23 / km
ahr:143 max:161 shoes: Nike Pegasus 30

Felt stiff and real slow but pretty similar pace to Tuesday. Chilly.

PTE 3.6

5 PM

Cycling (CX) 40:00 [3] 21.0 km (31.5 kph)
shoes: Mavic Razor

Wednesday Aug 13, 2014 #

Cycling (CX) (Commute) 15:00 [3]
shoes: Mavic Razor

Tuesday Aug 12, 2014 #

8 AM

Cycling (Commuter) 45:00 [3] 23.0 km (30.7 kph)
shoes: Bontrager MTB RL

5 PM

Foot Running (Commute) 1:19:15 [3] 17.0 km (4:40 / km) +260m 4:20 / km
ahr:143 max:160 shoes: Nike Pegasus 29

home from work. didn't have to turn the light on till 35 mins in. not feeling too bad, legs a bit tight after sundays race otherwise all good.

PTE 3.4

Monday Aug 11, 2014 #

Cycling (Commuter) 1:20:00 [3] 42.0 km (31.5 kph)
shoes: Bontrager MTB RL

Windy as.

Sunday Aug 10, 2014 #

10 AM

Foot Running warm up/down 20:00 [3]
shoes: Salomon XT Wings 2

Mostly warm down.

Orienteering race 34:02 [5] 7.43 km (4:35 / km) +190m 4:04 / km
ahr:170 max:179 shoes: Inov8 Xtalon 212 (3)

Teams event at Kowen. It's just a kind of mass start relay, with some splitting (I had all the longer splits despite what craney will try and claim :P). Great fun, started out racing Larry, craney and Olle but got a gap after about 15mins when I took a track route choice and only for glimpses of the guys after that. Thought they were gonna catch me a few controls later but managed to stay ahead and finish about a minute clear of Larry. Unfortunately my team mate lazydave mispunched, never trust a stinger ;)

Technically i ran good, only a couple of little wobbles. The legs felt good but the lungs were burning. Still not healthy but I think I'm almost good.

PTE 5.0

Saturday Aug 9, 2014 #

12 PM

Foot Running 30:00 [3] 5.8 km (5:10 / km) +60m 4:55 / km
ahr:130 max:142 shoes: Nike Free Run Plus

Very easy run at stromlo. Still not feeling great, bad headache plus cough and blocked nose etc, but had to get out for my first bit of activity in a week. Busy last couple of days so pretty tired.

PTE 2.3

Sunday Aug 3, 2014 #

Note
(sick)

Sick.

Saturday Aug 2, 2014 #

10 AM

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

Orienteering 33:00 [3] +350m
shoes: Adidas Swoop

Orienteering on Mt Taylor. A couple of small mistakes then a big one (at least 1.5min) on the last control. Fun, but definitely getting sick.

PTE 4.2

Friday Aug 1, 2014 #

9 AM

Foot Running 38:00 [3] 9.35 km (4:04 / km) +35m 3:59 / km
ahr:151 max:171 shoes: Nike Pegasus 29

Shortened run to work. 10 mins warm up then 20 mins tempo and a warm down. Feeling on the verge of getting sick... Headache, sore throat...

PTE 4.2

C • Headache, sore throat... 3

Foot Running tempo 38:00 [3] 9.35 km (4:04 / km) +35m 3:59 / km
ahr:151 max:171 shoes: Nike Pegasus 29

Shortened run to work, 10min warm up then 20mins tempo and a short warm down.

PTE 4.2

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