Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 31 days ending Oct 31, 2016:

activity	#	time	miles		km		+m
Cycling (Commuter)	13	12:05:00	111.85		180.0		1200
Foot Running	13	9:18:00	63.19		101.7		1115
Orienteering	5	3:57:25	16.27		26.19		785
Cycling (MTB)	2	3:30:00	34.42	(9.8/h)	55.4	(15.8/h)	1110
Cycling (Road)	1	1:16:00	24.05	(19.0/h)	38.7	(30.6/h)	515
Total	31	30:06:25	249.78		401.99		4725

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Monday Oct 31, 2016 #

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

Sunday Oct 30, 2016 #

10 AM

Foot Running 37:00 [3] 6.7 km (5:31 / km) +35m 5:23 / km
ahr:120 max:142 shoes: Brooks Cascadia 9

Easy run with acejase from South Durras. Planned to head over to North Durras but the lake was wide open. Rolled my ankle following some little paths which I was hoping were gonna lead to some blokes secret fishing spot. We'd no doubt have been bitten by snakes had we kept going so probably best my ankle put an end to it.

Training Load 4h

Saturday Oct 29, 2016 #

1 PM

Foot Running long 1:44:00 [3] 21.5 km (4:50 / km) +390m 4:26 / km
ahr:138 max:164 shoes: Brooks Cascadia 9

Cruise with acejase from the Big 4 at South Durras down to North Head in Murramarang National Park. Nice run, real nice forest down there.

Training Load 1d12h

Friday Oct 28, 2016 #

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

Home via the surgeon.

Thursday Oct 27, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Wednesday Oct 26, 2016 #

5 PM

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

Orienteering race (Twilight Series) 27:40 [4]
shoes: Adidas Swoop

At Farrer Ridge. Feeling pretty wrecked after two mornings this week getting up in the 4's and some late nights. Didn't miss too much but some of the rocky stuff slowed me right down. Hard to enjoy orienteering at the moment, I just can't imagine being able to run comfortably through the forest.

Monday Oct 24, 2016 #

6 PM

Foot Running 34:00 [3]
shoes: Under Armour Run Fast

Sunday Oct 23, 2016 #

9 AM

Cycling (MTB) 1:52:00 [3] 29.3 km (15.7 kph) +560m
ahr:124 max:159 shoes: Shimano XC51

Cruisy roll around Stromlo with Prosseri. Got held up quite a bit (all the gear and no proverbial) so there was a lot of rolling along with HR under 100...

Training Load 20h

Saturday Oct 22, 2016 #

10 AM

Foot Running 55:30 [3] 10.6 km (5:14 / km) +215m 4:45 / km
ahr:138 max:157 shoes: Salomon SpeedCross3

Stiff legged run around single tracks at Stromlo. Loosened up ok by the end which was a pleasant surprise.

Training Load 11h

Friday Oct 21, 2016 #

5 PM

Foot Running (Commute) 58:00 [3] 13.5 km (4:18 / km)
shoes: Under Armour Run Fast

Thursday Oct 20, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Wednesday Oct 19, 2016 #

Cycling (Commuter) 55:00 [3]
shoes: Shimano XC51

In to work, then up to the Oh in the arvo.

6 PM

Orienteering race 32:30 [3] 5.45 km (5:58 / km) +215m 4:59 / km
ahr:151 max:170 shoes: Adidas Swoop

Twilight Series at Mt Pinnacle. F*****g terrible map, which is unfortunate as the area isn't too bad. Good course although number 6 was in the wrong spot which cost me (& plenty of others) a bit of time. Just too rough for my ankle, rolled it a couple of times. Tried to run a bit harder when I could but with all the long grass that wasn't very often.

Training Load 10h

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

Tuesday Oct 18, 2016 #

Note

Stuffed. Felt like I needed a day of nothing. Luckily Lewie was happy to play Lego all day too.

Monday Oct 17, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Sunday Oct 16, 2016 #

3 PM

Cycling (MTB) 1:38:00 [3] 26.1 km (16.0 kph) +550m
ahr:119 max:153 shoes: Shimano XC51

Roll around the usual lap with the Wright Crew Gang of Name-Dropables. Well, almost usual lap - some trails closed for repair. Feeling pretty crap.

Training Load 20h

Saturday Oct 15, 2016 #

3 PM

Foot Running 1:00:30 [3] 11.7 km (5:10 / km) +250m 4:40 / km
ahr:128 max:147 shoes: Under Armour Run Fast

Slow run mostly on narrabundah hill. Feeling terrible. Needed music to get me through this.

Training Load 9h

Friday Oct 14, 2016 #

8 AM

Foot Running (Commute) 16:00 [3]
shoes: Under Armour Run Fast

4 PM

Foot Running (Commute) 1:00:00 [3] 13.8 km (4:21 / km)
shoes: Under Armour Run Fast

Thursday Oct 13, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Wednesday Oct 12, 2016 #

Cycling (Commuter) 10:00 [3]
shoes: Shimano XC51

In to work, and up to the Oh in the arvo.

6 PM

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

Orienteering race (Twilight Series) 28:45 [4] 5.8 km (4:57 / km) +135m 4:26 / km
ahr:160 max:170 shoes: Adidas Swoop

At The Pinnacle. Lots of long grass which was scary for the ankle so I was only cruising for a lot of it - tried to run harder when i could. Didn't lose much time, very wet out there! Good fun.

Training Load 11 Hours

Tuesday Oct 11, 2016 #

Cycling (Commuter) 1:05:00 [3]
shoes: Shimano XC51

Monday Oct 10, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Shimano XC51

Sunday Oct 9, 2016 #

3 PM

Foot Running 54:00 [3] 10.4 km (5:12 / km) +225m 4:41 / km
ahr:136 max:154 shoes: Salomon SpeedCross3

Easy run on single trails at Stromlo. Planned to run longer but realised too late that the f1 was starting at 16:00...

Training Load 8h

Saturday Oct 8, 2016 #

2 PM

Cycling (Road) 1:16:00 [3] 38.7 km (30.6 kph) +515m
ahr:137 max:159 shoes: Shimano R170

Rolled around cotter uriarra with nato. Pretty windy, lots of motorbikes, only one magpie.

Training Load 17h

Friday Oct 7, 2016 #

5 PM

Foot Running (Commute) 59:00 [3] 13.5 km (4:22 / km)
shoes: Under Armour Run Fast

Cruise home. Been feeling pretty tired this week. I think the "holiday" in qld wore me out.

Thursday Oct 6, 2016 #

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

new drivetrain (crankset, chain and freewheel) on the singlespeed - so much better!

Wednesday Oct 5, 2016 #

Cycling (Commuter) 1:00:00 [3] 30.0 km (30.0 kph) +200m
shoes: Mavic Razor

Tuesday Oct 4, 2016 #

Cycling (Commuter) 55:00 [3]
shoes: Shimano XC51

wet and wild ride home.

Sunday Oct 2, 2016 #

11 AM

Orienteering race (Australian Middle Champs) 50:00 [4]
shoes: Innov8 OROC

at the Cascades. disaster. bloody disappointing after looking forward to this all year.

i made a massive mistake on the first, i started fast but just can't read the map enough at "race" speed as i've gotta watch where i put my foot every step. then i tried to run with craney for a bit but just kept rolling my ankle and i packed it in after a big roll on the huge bare rock on the way to 10.

figured i'd better finish just in case the cockies needed me (they didn't fortunately) so i walk/jogged the rest. the worst ankle sprain of the day ended up being in the mud on the track at the last control!

not sure what to do, it's been nearly 2 years since i wrecked my ankle, and almost as long since the surgery to "fix" it. and it's not getting any better, in fact it's worse than it was a year ago. fcuk 5h1t p155.

C • what to do? 9

Saturday Oct 1, 2016 #

10 AM

Orienteering race (Australian Long Champs) 1:38:30 [5] 14.94 km (6:36 / km) +435m 5:45 / km
ahr:163 max:177 shoes: Innov8 OROC

At Amiens/The Cascades, awesome area, awesome map and a good course. Started pretty conservatively, went a bit far left on 5 but otherwise ok until i caught Macey at 8 then missed 9 (maybe relaxed a bit once i thought I had another set of eyes on the map with me?). Ran too straight on the long one to 13 so dropped a coupla mins there. Got real tired on the way up to 15 so had a gell at 17 (caught bertbennett at 16). Got a bit confused on the edge of the circle at 18, couldn't see the boulders out in the bare rock so got a bit scared - I was in the right spot (those boulders are either tiny or not there) so should have just pushed on. Then threw it away on 22 and 23, dropped 5 mins on them - not sure what was going on, just did stupid stuff getting confused and not understanding what was going on. Macey and Bert left me behind. I think i was just real tired. Dropped out of the fight for 4th all the way down to 8th. Absolutely fuming after that, as craney would say I was in a boo. At least the cockatoos smashed it (5 of the top 9). Still a respectable result given how long I've been injured and how much it's still a problem so should be happier than I am... Did anyone else notice the European style decimal points (ie , instead of .) in the control descriptions?

Why were we running on 1:15000 on that map? Ridiculous. Interesting that the only people that enforce crap like that here in Australia were happily running on 1:10000 maps today. Don't get me wrong - the print/paper etc were excellent today, but what is ridiculous is adherence to a rule made by old men that are clearly most interested in keeping things as they were back in their day...

And of course my distance/climb for this race is an estimate, I wouldn't break the iof rule about wearing gps watches in a wre! That rule makes perfect sense... if your nav is so bad you wouldn't contemplate racing an elite wre...

Training Load 6 Days (!) 1 Hour

C • 1:15 000 14

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