Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Oct 31, 2015:

activity	#	time	miles		km		+m
Cycling (Commuter)	17	14:00:00
Foot Running	13	9:11:30	53.62		86.3		2220
Cycling (MTB)	3	6:21:00	84.26	(13.3/h)	135.6	(21.4/h)	1800
Orienteering	5	2:04:54	14.76	(8:28)	23.75	(5:16)	465
Total	34	31:37:24	152.64		245.65		4485

2:50

0:00

» now

Saturday Oct 31, 2015 #

Note

Lyrics courtesy of Mr Self Destruct from The Downward Spiral...

12 PM

Foot Running 1:18:00 [3] 15.0 km (5:12 / km) +380m 4:37 / km
ahr:138 max:158 shoes: Nike Pegasus 32

Cruisy longer run over narrabundah hill and coolo ridge.

PTE 2.5

Friday Oct 30, 2015 #

Note

Today's #NIN3DAYS easter egg comes from the album Ghosts I-IV..

C • nice 4

9 AM

Foot Running (Commute) 17:00 [3]
shoes: Nike Pegasus 32

6 PM

Cycling (Commuter) 30:00 [3]
shoes: Shimano XC51

Thursday Oct 29, 2015 #

Note

Another song from the album The Fragile, called The Fragile...

Cycling (Commuter) 1:10:00 [3]

Wednesday Oct 28, 2015 #

Note

todays #NIN3DAYS song is called Only (from the album With Teeth)

8 AM

Cycling (Commuter) 30:00 [3]
shoes: Shimano XC51

5 PM

Foot Running warm up/down 22:00 [3]
shoes: Nike Pegasus 32

Orienteering race (Twilight Series) 29:40 [3] 5.94 km (5:00 / km) +160m 4:24 / km
ahr:155 max:167 shoes: Adidas Swoop

At Campbell Park. Started good but had to slow down a bit in the second half where it got a bit rough on my ankle. Missed 30 seconds or so on the last control, pretty annoying.

PTE 3.2

Tuesday Oct 27, 2015 #

Note

Into the Void, from The Fragile...

Cycling (Commuter) 45:00 [3]
shoes: Shimano XC51

Monday Oct 26, 2015 #

Note

this one's from a song we've had before (The Big Come Down) but it was inspired by that thread on tRickys log (which also inspired that thread in Orienteering Topics). Good game by the sounds of it.

... without getting a late entry fee of course.

Cycling (Commuter) 1:00:00 [3]
shoes: Shimano XC51

Sunday Oct 25, 2015 #

Note

10 AM

Cycling (MTB) race 1:36:00 [4] 31.0 km (19.4 kph) +405m
shoes: Shimano XC51

CORC 3 hour at Sparrow Hill, did it in a pair with JLA. Rode ok for the first 2 laps but then my left got got real sore on the 3rd lap. I think its a hint of plantar fasciitis from my ankle rehab exercises (i got warned to keep an eye on it). couldn't put any power through my foot and had to loosen off my shoe. brand new shoe done up tight probably didn't help either.

good fun, first mtb race since 2011 i think.

Saturday Oct 24, 2015 #

Note

had to do one from Broken - a song called Last.

4 PM

Foot Running 1:11:00 [3] 15.2 km (4:40 / km) +220m 4:21 / km
ahr:142 max:158 shoes: Nike Pegasus 32

easyish run through greenhills. some nice pine forest in there again now.

PTE 2.7

Friday Oct 23, 2015 #

Note

C • best one yet 7

5 PM

Foot Running 57:00 [3] 11.5 km (4:57 / km) +175m 4:36 / km
ahr:141 max:156 shoes: Nike Pegasus 32

Run mostly on singletracks at Stromlo... that's all there is to say really. pizza after was delicious of course.

PTE 2.6

Thursday Oct 22, 2015 #

Note

"In Two"

Wednesday Oct 21, 2015 #

Note

Another one from the greatest album of all time (the downward spiral), eraser...

Cycling (Commuter) 30:00 [3]
shoes: Mavic Razor

5 PM

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

Orienteering race (Twilight Series) 13:56 [3] 3.2 km (4:21 / km) +10m 4:17 / km
ahr:163 max:171 shoes: Adidas Swoop

Art Fadden Pines. Some nice bits of forest there but very easy orienteering, just run run run. Had a little maze chucked in there too which was fun.

PTE 3.1

Tuesday Oct 20, 2015 #

Note

another one from Hesitation Marks - Copy Of A...

don't get me wrong i love bruce ridge ;)

C • #NIN3days 11

Cycling (Commuter) 40:00 [3]
shoes: Mavic Razor

12 PM

Foot Running 49:30 [3] +330m
ahr:147 max:166 shoes: ASICS? kayaNO 18

Lunchtime run in the heat. Another garbage distance from the Suunto, their support is useless too, I think it's time to move back to polar...

PTE 3.2

Monday Oct 19, 2015 #

Note

maybe don't look this one up if you don't get it... another from from Closer.

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

Sunday Oct 18, 2015 #

Note

Credit to the song Capital G from the album Year Zero...

Note TG's attendance TBC ;)

10 AM

Cycling (MTB) 2:50:00 [3] 63.5 km (22.4 kph) +885m
ahr:127 max:160 shoes: Mavic Razor

Easy ish ride around the southern part of the centenary trail, finished at the north end of red hill and rode home from there. Almost rode through Isaacs without thinking about it (the 3 days needs more marketing I guess) but luckily remembered at the last second and went around down past the hospital and back up over red hill parallel to hindmarsh.

The centenary trail along the river is pretty cool. there's as many magpies as there are gates at this time of year.

PTE 2.4

C • gates - this time of the year? 3

Saturday Oct 17, 2015 #

Note

... and one from Running with is on the newest album Hesitation Marks

11 AM

Foot Running 1:06:00 [3] 13.9 km (4:45 / km) +315m 4:16 / km
ahr:147 max:164 shoes: Nike Pegasus 32

steady run down over narrabundah hill and coolo ridge. kinda warm but not too bad.

PTE 3.0

Friday Oct 16, 2015 #

Note

another one from the album With Teeth - In this twilight...

Cycling (Commuter) 1:05:00 [3]
shoes: Mavic Razor

Thursday Oct 15, 2015 #

Note

todays marketing of Day 2 of the NIN Listening Tour Australian 3 Days Orienteering comes from The Line Begins to Blur (album With Teeth)...

Cycling (Commuter) 1:05:00 [3]
shoes: Mavic Razor

12 PM

Foot Running 48:00 [3] 9.1 km (5:16 / km) +330m 4:28 / km
ahr:148 max:168 shoes: ASICS? kayaNO 18

Lunchtime run. Pretty warm!

PTE 3.2

Wednesday Oct 14, 2015 #

Note

for lazydave - a song from The Fragile...

C • Hahahaha 4

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

6 PM

Foot Running warm up/down 5:00 [3]
shoes: Adidas Swoop

Orienteering race (Twilight Series) 19:50 [4] 3.46 km (5:44 / km) +60m 5:16 / km
ahr:160 max:172 shoes: Adidas Swoop

at Radford College with a bit in the forest up on Gossan Hill. ran pretty easy, didn't push real hard but i don't think i lost heaps of time. maybe a bad route or two and probably took too long to pick my route a few times.

PTE 3.3

Tuesday Oct 13, 2015 #

Cycling (Commuter) 40:00 [3]
shoes: Mavic Razor

today marketing material comes from the video for Closer

C • mmm 4

Monday Oct 12, 2015 #

8 AM

Cycling (Commuter) 30:00 [3]
shoes: Mavic Razor

4 PM

Cycling (Commuter) 55:00 [3]
shoes: Mavic Razor

Home via the physio and dairy farmers hill.

Today's promo material comes from Survivalism

Sunday Oct 11, 2015 #

12 PM

Foot Running 1:02:00 [3] 12.5 km (4:58 / km) +320m 4:24 / km
ahr:143 max:164 shoes: Nike Pegasus 32

Easyish run on Narrabundah Hill and Coolo Ridge. Not feeling great just plodding along. Had the Nine Inch Nails song Piggy in my head, better put that to some use.

PTE 2.8

Saturday Oct 10, 2015 #

4 PM

Cycling (MTB) 1:55:00 [3] 41.1 km (21.4 kph) +510m
ahr:122 max:157 shoes: Mavic Razor

Rolled over to bruce ridge for a few laps with warlders and cowie, then back home. pretty relaxed pace.

PTE 2.3

Friday Oct 9, 2015 #

6 PM

Foot Running 46:00 [3] 9.1 km (5:03 / km) +150m 4:40 / km
ahr:146 max:166 shoes: Nike Pegasus 30

Cruisy run at Stromlo, just to get back into it.

PTE 3.0

Time to promote individual days of #NIN3DAYS. Good Friday, the day the Easter Bunny died. Also the day of the Prologue. The NIN classic Heresy, from the Downward Spiral takes the reigns

C • I expect 4

Thursday Oct 8, 2015 #

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

Wednesday Oct 7, 2015 #

Cycling (Commuter) 55:00 [3]
shoes: Bontrager MTB RL

in. out.

Following the success of the "Doctor Blake's Mystery Tour Ballarat Australian Orienteering Championships" I'm proposing that Orienteering ACT brand the 2016 Australian 3 Days as the Nine Inch Nails Listening Tour Australian 3 Days Orienteering. I love Nine Inch Nails so simply assume that everyone has heard of NIN, listens to their music, and will understand why the people directing you to your parking spot are wearing tight black leather pants. Here is the first of my proposed Easter 2016 promotional material (look out for this in your next Australian Orienteer)

C • I'm in. 13

Tuesday Oct 6, 2015 #

Cycling (Commuter) 40:00 [3]
shoes: Bontrager MTB RL

Sunday Oct 4, 2015 #

10 AM

Orienteering race (Australian Relays) 49:00 [5] 8.25 km (5:56 / km) +230m 5:13 / km
ahr:168 max:179 shoes: Innov8 OROC

At Borhoney Ghurk. Started good but got pretty messy through next 5 or so controls. Went good through the gold mining section but then stupidly ran from 16 to 7 thinking it was a pivot control but in reality the line from 16 to 17 just went through 7 and so I missed out on a relatively simple track leg (16-17) and instead ran 2 tricky legs through green. then massively missed 17 (which I'm convinced was either in the wrong spot or the map was wrong - nearly everyone had trouble here). struggled physically from then on, but i think everyone did - and i had no excuses, everyone else had run an epic the day before. Eon brought us home to take 2nd (3 if you include the unofficial team) behind the kiwis - so happy to be the best Aussie team and secure the NOL title.

finished feeling pretty disappointed with my race (technically, i can reasonably happily blame the physical side on being injured all year :P), i hate making mistakes, especially dumb ones. but also with the course - it was mostly spur gully with disappointingly few controls in the gold mining, and there was almost no splitting.

PTE 4.6

Friday Oct 2, 2015 #

2 PM

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

Orienteering race (Australian Sprint Champs) 12:28 [4] 2.9 km (4:18 / km) +5m 4:16 / km

At a private school in Ballarat. Not my kind of orienteering, ran OK but finished 1.5min down. Great to see so many young guys ahead of me in the results!

Strange that we raced on such a tiny area. I understand the organisers planned to use an adjacent school but couldn't get permission, what I don't understand is why they didn't move the race to somewhere better. Why come all the way to the Victorian gold mining region to run laps of a tiny school#? What's happened to the forest sprint?

#and a school in which my kids got in trouble for running onto the outfield of the (not-being-used) cricket ground! W4nk3r5.

C • Tiny 2

« Earlier | Later »