Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m
Foot Running	16	14:53:00	87.71		141.15		1840
Cycling (Road)	6	9:24:00	160.44	(17.1/h)	258.2	(27.5/h)	3640
Cycling (Commuter)	9	8:58:00	149.13		240.0
Cycling (MTB)	3	4:06:00	50.08	(12.2/h)	80.6	(19.7/h)	1075
Orienteering	1	14:50	1.62	(9:11)	2.6	(5:42)	50
Total	34	37:35:50	448.97		722.55		6605

2:30

0:00

» now

Sunday Jan 31, 2016 #

Note

Lyrics from Hurt (The Downward Spiral), kinda...

8 AM

Foot Running 47:00 [3] 7.6 km (6:11 / km) +60m 5:57 / km
ahr:118 max:143 shoes: Nike Pegasus 32

Real easy jog along the beach with Uncle Jase. Legs a bit tired and the heel not feeling great otherwise all good.

PTE 2.0

Saturday Jan 30, 2016 #

Note

Lyrics from Into the Void (The Fragile)

11 AM

Foot Running 1:52:00 [3] 21.1 km (5:18 / km) +175m 5:06 / km
ahr:137 shoes: Nike Pegasus 32

Long run with Uncle Jase from the Booderee National Park entrance station, along Ellmoos Rd then back along Bherwerre Beach to the Cave Beach camp ground and back up the road to the car. I'd only planned on running for 90 mins, and my left heel has been pretty sore lately and really flared up when we hit the road at the end, so I walked the last km or so.

PTE 2.7

Friday Jan 29, 2016 #

Note

The Greater Good (Year Zero)...

6 PM

Foot Running 54:00 [3] 11.5 km (4:42 / km) +30m 4:38 / km
ahr:138 max:168 shoes: Nike Pegasus 32

Easy run south from vincentia on walking trails, beaches and rocks. Did a bit of tempo in the middle to get the training effect up to 3.

PTE 3.0

Thursday Jan 28, 2016 #

Note

Lyrics (again) from Right Where It Belongs (With Teeth)...

4 PM

Foot Running 40:00 [3] 7.3 km (5:29 / km) +50m 5:18 / km
ahr:127 max:156 shoes: Nike Pegasus 32

Easy run along some walking tracks, beach and rocky headland at vincentia.

PTE 2.2

Wednesday Jan 27, 2016 #

Note

Lyrics from Right Where It Belongs (With Teeth)

9 AM

Cycling (Road) 1:12:00 [3] 34.5 km (28.8 kph) +675m
ahr:128 max:163 shoes: Shimano R170

Didn't have much time today so squeezed in 4 efforts up stromlo. Little bit of light rain in the second half of the ride. Saw a couple of guys.

PTE 2.7

Tuesday Jan 26, 2016 #

Note

Lyrics from All The Love In The World (With Teeth)...

C • I like the memes. I look fo... 31

2 PM

Cycling (MTB) 1:43:00 [3] 31.0 km (18.1 kph) +570m
ahr:125 max:161 shoes: Shimano XC51

Rolled around stromlo with cool guy 6 and old mate 7. Saw good bloke 3.

Feeling better than I have for a while hactually.

PTE 2.6

Monday Jan 25, 2016 #

Note

Lyrics from Hurt (The Downward Spiral)

6 AM

Foot Running 1:00:00 [3]
shoes: Brooks Cascadia 9

Putting out controls at stromlo for sprint Canberra. Was out for quite a bit longer, and ran around and put most of the stands out last night so I'll round it to an hour...

Sunday Jan 24, 2016 #

Note

Lyrics from Maybe Just Once

3 PM

Cycling (MTB) 1:53:00 [3] 34.6 km (18.4 kph) +505m
ahr:124 max:148 shoes: Shimano XC51

Easy ride over to Bruce Ridge for a couple of laps, and over to Radford to watch sprint Canberra. Feeling pretty hordinary and not losing real hard.

PTE 2.1

Saturday Jan 23, 2016 #

Note

Lyrics from Me, I'm Not (Year Zero)

C • Dangerous for wombats 4

10 AM

Foot Running 1:01:00 [3] 12.0 km (5:05 / km) +225m 4:39 / km
ahr:137 max:156 shoes: Brooks Cascadia 9

easy run over narrabundah hill and coolo ridge. just trying to build a bit of a base without wrecking my ankle again, so not pushing too hard or too long at the moment...

PTE 2.5

Friday Jan 22, 2016 #

Note

Lyrics from Please (The Fragile)...

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

12 PM

Foot Running 43:00 [3]
shoes: ASICS? kayaNO 18

easy lunchtime run. feeling pretty ordinary.

Thursday Jan 21, 2016 #

Note

Ghosts...

8 AM

Cycling (Road) (Commute) 28:00 [3] 15.0 km (32.1 kph)
shoes: Shimano R170

6 PM

Cycling (Road) hills 1:35:00 [3] 37.5 km (23.7 kph) +1010m
ahr:132 shoes: Shimano R170

Home via Black Mountain, with 4 "efforts" up the hill. Wasn't feeling great and it was super muggy so wasn't going real quick. HRM says max HR was 188 but I don't believe it. Properly popped on the way home after, was struggling to keep the speed above 20!

PTE 3.0

Wednesday Jan 20, 2016 #

Note

Lyrics from All Time Low (Hesitation Marks)...

8 AM

Foot Running 1:05:00 [3] 14.5 km (4:29 / km) +80m 4:22 / km
ahr:150 max:166 shoes: Nike Pegasus 32

Run to work, mostly on bike paths - which of course flared up the gubbvader.

PTE 3.2

Tuesday Jan 19, 2016 #

Note

Lyrics from Somewhat Damaged (The Fragile)

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

Monday Jan 18, 2016 #

Note

The Perfect Drug...

6 PM

Cycling (MTB) (Commute) 30:00 [3] 15.0 km (30.0 kph)
shoes: Shimano XC51

Sunday Jan 17, 2016 #

Note

Lyrics from Heresy from The Downward Spiral...

7 AM

Foot Running 1:11:00 [3] 12.0 km (5:55 / km) +210m 5:26 / km
ahr:124 max:151 shoes: Nike Pegasus 32

Another easy run on trails in the royal NP. this time with Lorenzo. Heaps of people out running and on the MTB.

PTE 2.1

6 PM

Foot Running warm up/down 5:00 [3]
shoes: Nike Pegasus 32

Orienteering race 14:50 [3] 2.6 km (5:42 / km) +50m 5:12 / km
ahr:154 max:167 shoes: Nike Pegasus 32

Sprint race in Carrs Park in Blakehurst. Great fun, real good course on a surprisingly interesting area. Tricky controls to find and missed a lot early on. Got into the swing of things later, kind of. Took it pretty easy on the ankle. Finished about 25 secs down on Oscar Mc.

PTE 2.8

Saturday Jan 16, 2016 #

Note

Where is Everybody (The Fragile)

4 PM

Foot Running 1:06:00 [3] 12.5 km (5:17 / km) +220m 4:51 / km
ahr:130 max:160 shoes: Nike Pegasus 32

Real easy run mostly on single tracks in the royal NP.

PTE 2.3

Friday Jan 15, 2016 #

Note

6 PM

Foot Running 1:03:00 [3] 12.5 km (5:02 / km) +225m 4:37 / km
ahr:137 max:161 shoes: Nike Pegasus 32

Cruised over narrabundah hill and along coolo ridge. Saw a girl walking a dog and it looked like she was eating out of her dog poo bag as she kept putting it up to her mouth. Turns out she was just trying to blow a bit of air in it to open it up so she could clean up after her dog...

PTE 2.6

Thursday Jan 14, 2016 #

Note

More Bowie. Lyrics again from I'm Afraid Of Americans...

Going overseas is dangerous, I know cause I saw a preview for The Embassy.

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

Wednesday Jan 13, 2016 #

Note

This ones a tribute to Bowie. "I'm Afraid of Americans"...still relevant cause Johnny (the American stalking Bowie) is played by Trent Reznor (the man behind NIN)...

Note there may be Americans at the #NIN3DAYS. Think of them like snakes - you know they're there but unless the forest is crawling with them you're not so scared you won't race.

6 PM

Cycling (Road) hills 1:14:00 [3] 35.0 km (28.4 kph) +645m
ahr:127 max:162 shoes: Shimano R170

pretty warm ride (still 38 when i left), did 4 "efforts" (riding moderately harder than easy) up mount stromlo. looked like it was raining out in the mountains but the rain didn't look like it was making it to the ground. felt the faintest touches of rain as i got to the top on the last one.

PTE 2.6

Tuesday Jan 12, 2016 #

Note

This one is a special mix... Lyrics from Mr Self Destruct (The Downward Spiral), screenshot from the Burn (from the Natural Born Killers soundtrack) videoclip...

7 PM

Foot Running 37:00 [3] 7.05 km (5:15 / km) +105m 4:53 / km
ahr:131 max:147 shoes: Nike Pegasus 32

Easy easy run at Stromlo. Hot day but it dropped a good 10 degrees in the hour or so before I ran.

PTE 2.3

Monday Jan 11, 2016 #

Note

Piggy (The Downward Spiral)... Good one Craney ;)

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

Sunday Jan 10, 2016 #

Note

God Given (Year Zero)... Blame (or admire, as i do) Craney for this one ;)

C • brutal 4

10 AM

Cycling (Road) 2:30:00 [3] 68.2 km (27.3 kph) +640m
ahr:122 max:154 shoes: Shimano R170

Easy ride around cotter uriarra to dobbos with Warlders on a hot day.

PTE 2.2

Saturday Jan 9, 2016 #

Note

Down In It (Pretty Hate Machine)

4 PM

Foot Running 1:19:00 [3] 12.6 km (6:16 / km) +280m 5:39 / km
ahr:133 max:158 shoes: Brooks Cascadia 9

easy running at stromlo, on trails and quite a lot in terrain. checking some controls and legs for the sprint canberra relay.

PTE 2.4

Friday Jan 8, 2016 #

Note

Lyrics from Getting Smaller (With Teeth)...

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph)
shoes: Shimano XC51

Minor incident on the ride in... Some guy bird watching through binoculars, on my side of the path with his back to me... I called a warning "on your right mate" and moved to the right hand side to pass him. but, as so often happens, he's panicked and jumped across right in front of me and I cleaned him up. He went down and bird watching books and binoculars went flying. Somehow I just stopped without breaking anything or hitting the deck. He was OK, and said he was just trying to get out of the way...

Ringing a bell or yelling warnings just make things more dangerous with pedestrians! Better off just sneaking past.