Wednesday May 31 |
 | Running (Aerobic) 1:20:00 [3] | |
| ahr:135 shoes: Nike Zoom Elite |
| Steady running on trails from home through Bruce Ridge & Black Mtn down to National Museum for Cockatoos Night Training, then recovery running in between orienteering intervals + warm down. Feeling pretty good. |
| Orienteering intervals 25:00 [3]*** | |
| max:166 shoes: Nike Zoom Elite |
| 3 x Night Orienteering Intervals, Black Mtn Penisular 7.11 (ave hr 151), 7.40 recovery, ANU 10.02 (ave hr 155), 3.20 recovery and National Museum 8.16 (ave hr 156). |
Tuesday May 30 |
| Cycling (Road) hills 1:37:00 [3]40 km (2:26 / km) | |
| ahr:127 max:172 shoes: SH-R130S |
| Cruisy warm up around the lake with TommyQ then 2 x Black Mtn ints in 10.21 (ave hr 164) and 10.37 (ave hr 163). Only supposed to be a "moderate" session so stopped after 2, felt scheisse anyway... Luckily Tom was keen to head to Gus' instead of do another hill ;) |
| Running (Aerobic) 59:00 [2] | |
| ahr:132 max:154 rhr:38 shoes: Nike Zoom Elite |
| Steady run mostly on single tracks on Bruce Ridge (with head lamp). Feeling really good, about time! As they say, laughter is the best medicine - which makes David Baker a fantastic doctor! |
Monday May 29 |
| Note | |
| |
| Rest day. Did some stretching at the ACTAS strong-room. |
Sunday May 28 |
| Orienteering 57:00 [2] | |
| ahr:124 max:150 shoes: Nike Pegasus |
| Running at Ballinafad Creek putting out controls. Stuffed up SportIdent programming so they didnt turn on... damn. |
| Orienteering 39:00 [2] | |
| ahr:120 shoes: Nike Pegasus |
| Picking up controls...
A couple of hundred meters into my drive home, on a small windy dirt road, a 4WD came around the corner on the wrong (my) side of the road. He swung outwards, i hit the brakes which made me skid in a straight line (and slightly outwards) and the right end of his bullbar hit the right headlight and smashed up Jo's (newly fixed after kangaroo collision) red laser... i might have been able to sneak through on the inside had i not braked but i think its more likely i would have collected the back of his car instead of the bullbar. at least i would have inflicted some damage on him then though (instead of just paint on the bullbar). The car is stuffed but i limped it home and saved $8438 in towing fees. |
| Note | |
| |
| I planned the courses for the race at Ballinafad Creek. Today I had an email with subject "my grievances" from Dawayne Bagare. Check out my favourite "grievance":
"My course had a completely unnecessary cross over in it and given no sport-ident meant that controls could be taken out of order. In general [and regardless whether Sportident is in use or not] on areas as large as Ballindad, crossover legs unnecessarily introduce luck and enable an orienteer to go over ground theyve already seen. Crossovers should be avoided and only used if it is absolutely necessary if the geography of the map is constrained. In Ballinfads case, there is no need for the use of crossovers on a course that was less than 5km long. This was another Controller failure to ensure courses were an appropriate standard for the area."
I agree, courses should be set with a compass and protractor so we have perfect circles with equidistant legs. That way, and only that way, can we ensure it is fair and equal for all competitors. |
| |
| C • Great day 53 |
Saturday May 27 |
| Cycling (MTB) 1:39:00 [2] | |
| ahr:120 max:156 shoes: SH-M120B |
| Riding with Warlders, TommyQ & Frogger at Majura. Finished with a latte at Sfoglia. Nice day, nice trails... |
Friday May 26 |
| Cycling (Road) (tour de pete) 1:50:00 [3]57 km (1:56 / km) | |
| ahr:130 max:163 shoes: SH-R130S |
| Ride with the usual clowns. Cold again tis morn, but not like Tuesdays giro de gus. Not going through Coppins saves us from the crippling minus degrees down there too. TommyQ and Kez thought the ride was a team time trial at one stage so I was forced to get on the front and put the brakes on. We're just riding (the long way) down to Sfoglia for a coffee boys... |
| |
| C • Wannabee's 3 |
| Running (Recovery) 26:00 [1] | |
| ahr:112 max:125 shoes: Nike Zoom Elite |
| Easy run on trails on N Lyneham Ridge, finished up at ACTAS Gime for some mountaineering/stretching. |
Thursday May 25 |
| Running (Terrain) 1:16:00 [2] | |
| ahr:123 max:155 shoes: Nike Pegasus |
| Started off doing a long run but felt terrible. Weak and dizzy. So turned home from the top of Majura. Actually had to walk for about 20 minutes to get the energy to jog the rest of the way home. Make it a rest day instead. I need more powerbars. |
Wednesday May 24 |
| Running (Recovery) 22:00 [1] | |
| ahr:117 max:140 shoes: Nike Zoom Elite |
| Easy run around North Lyneham Ridge. I avoided the dog shit last night but got some on the new shoes this morning. Canberra is becoming known as the Paris of Australia. |
| Running warm up/down 1:05:00 [2] | |
| ahr:119 shoes: Nike Zoom Elite |
| Jogging down to Lennox Gardens & back with crazydave. Possums everywhere along Northbourne, alive and dead. |
| |
| C • Bringer of Death to Possums 1 |
| Orienteering (Night) 28:37 [3]*** | |
| ahr:161 max:171 shoes: Nike Zoom Elite |
| Canberra Cockatoos training horganised by Frogger from Lennox Gardens. Was good fun, some real orienteering in the forest & some parkland, then changed map and finished with a sprint in the gardens. Running with Kez and Candyman most of the way. |
Tuesday May 23 |
| Cycling (Road) (Giro de Gus) 2:39:00 [3]73 km (2:11 / km) +1120m 2:01 / km | |
| ahr:129 max:171 rhr:42 slept:7.0 shoes: SH-R130S |
| Rode the usual cotter-uriarra loop with 6 or 7 other clowns. Habsolutely freezing tis morn. The legs are feeling pretty heavy too... Long black and cinnamon toast at Gus', as usual, made it all worthwhile. Warlders was on fire today, must be the MTBO in his blood. GPS says 1120m climbing.
Saw Frogger out doing some sly running training. |
| |
| C • Sly 3 |
| Running warm up/down 36:00 [1] | |
| shoes: Nike Zoom Elite |
| Jogging through the streets and secret footpaths of Cook and Aranda. |
| Running hills 21:00 [4] | |
| ahr:155 max:177 shoes: Nike Zoom Elite |
| With Hoggster and Acejase up some footpath in Aranda with dog shit on it. Acejace and Hoggster trod in the shit multiple times, mostly on the way down, I somehow managed to avoid getting shit on my new shoes. Pumped out 8 ints with a steady jog back down for recovery. Sucked down some Jacobs Creek 2004 Shiraz (prize from CHAOS orienteering at Sparrow) when I got home, nice. |
| |
| C • HR 3 |
Monday May 22 |
| Strength & Conditioning (Weights) 45:00 [1] | |
| shoes: Nike Structure something |
| At ACTAS Gime. Taking it pretty easy. Recovery week with less sets (but more reps). |
Sunday May 21 |
| Orienteering race (NSW SL) 1:10:20 [3]***** | |
| ahr:155 max:176 shoes: Adidas Neptune |
| At Seldom Seen. Tried pushing hard in the beginning but missed first control and wasnt feeling great again so just took it easy. Real rough forest. Made one other dumb mistake just being pushed around too much by the rough ground. Ran with GPS so i'll put my route on the OA website. |
| |
| C • GPS 1 |
| Running warm up/down 30:00 [2] | |
| ahr:110 max:136 shoes: Nike Zoom Elite |
| |
Saturday May 20 |
| Orienteering race (NSW SL) 31:34 [4]*** | |
| ahr:166 max:178 shoes: Adidas Neptune |
| At Macquarie Woods. Easy orienteering and fast running, didnt quite have the speed in the legs today, calves are still sore from the track on wednesday too. was going ok but lost some time in some blackberries near the end, which took me from 40 seconds down to 1 minute and 40 seconds down on the Danish Pastry. |
| Running warm up/down 30:00 [2] | |
| ahr:113 max:148 shoes: Nike Zoom Elite |
| Jogging on trails around Macquarie Woods. |
| Running 33:00 [2] | |
| ahr:118 max:133 shoes: Nike Zoom Elite |
| Easy run with Troy on roads and trails in Forbes and along the Lachlan Hallett River. |
Friday May 19 |
| Cycling (Road) hills (Black Mountain) 2:01:00 [4]55 km (2:12 / km) | |
| ahr:131 max:174 shoes: SH-R130S |
| Easy warm up around the Lake from the hospital (while Jo was under the Minitaurs knife getting her knee fixed up good). The did 4 x ints up Black Mountain (10.38, 10.51, 10.36, 10.48, all with 3.35 recovery rolling down the hill). The easy riding back around the Lake and to the hospital to see a sleepy Jo with bandages on her knee... |
| |
| C • Jo's knee 3 |
| Running warm up/down 10:00 [2] | |
| shoes: Nike Structure something |
| Jogging to/from the Gime. |
| Strength & Conditioning (Weights) 50:00 [2] | |
| shoes: Nike Structure something |
| At the ACTAS Gime. |
Thursday May 18 |
| Running (Recovery) 40:00 [2] | |
| ahr:122 max:145 shoes: Nike Structure something |
| Rest day. Jog on trails on Ainslie. Calves still real sore from running on the track. Taking it real easy. |
| |
| C • time 4 |
Wednesday May 17 |
| Running warm up/down 18:00 [1] | |
| ahr:129 max:145 shoes: Nike Structure something |
| pumped after a breakfast of espresso and carboshotz. |
| Running race (5000m Time Trial) 16:34 [5]5 km (3:19 / km) vdot: 62.0 | |
| ahr:162 max:180 shoes: Nike Structure something |
| At the AIS athletics track, just trying to follow Gareth... i've never done anything like this, not even intervals since last july. i know theres plenty more to come, just gotta get some speed into the legs. i'm not used to the constant pushing - in orienteering you always get a little rest when you back-off to read the map or punch a control. no chance when grants standing there watching you run around and around and around.
Splits: 3.19, 3.20, 3.18, 3.21, 3.14 |
| |
| C • time trial 2 |
| Running warm up/down 22:00 [1] | |
| ahr:120 max:140 shoes: Nike Structure something |
| running home with Dave M after time trial. calves feeling pretty sore. dead possums everywhere. |
| |
| C • Possums 2 |
| Cafe (Purple Pickle) 30:00 [1] | |
| |
| the old pp makes its debut on attackpoint. met up with hoggster for a latte and a chat. |
| Cycling (exercise bike) (Fartlek) 1:00:00 [3] | |
| ahr:131 max:162 |
| Steady warm up then about 30mins of fartlek and short warm down on a bike at the ACTAS Gime. Jules was meant to come but he had a date with a lamington and a capuccino and never made it. Watching the simpsons for the first half, hurricane ned. cracker. |
Tuesday May 16 |
| Cycling (Road) (Giro de Gus) 2:22:00 [3]70 km (2:02 / km) | |
| ahr:127 max:171 shoes: SH-R130S |
| Steady ride around with the Gus Bus. Legs feeling pretty heavy, hopefully the 18 grams of protein i just got from that PowerBar ProteinPlus bar will lighten them up a bit before tomorrows time trial on the track! |
| Cafe (Gus') 40:00 [1] | |
| |
| Latte and cinnamon toast, delish. |
| Running (Recovery) 49:00 [2] | |
| ahr:124 max:145 shoes: Nike Structure something |
| Easy running on MTB trails on Bruce Ridge. Light ran out - thought i had plenty of batteries but then i remembered rune ran down to get himself a hot choco last friday... stumbled home in the starlight, the hockey center at lyneham lights up O'Connor Ridge pretty well hactually. hockey should be banned, wont somebody please think of the possums. |
Monday May 15 |
| Strength & Conditioning (Weights) 1:00:00 [1] | |
| |
| At ACTAS Gime. Not feeling real motivated actually. Tired and sore... Must be from the mountaineering on Friday. |
Sunday May 14 |
| Orienteering race 45:00 [4]*** | |
| ahr:166 max:181 shoes: VJ Twister 1 |
| CHAOS Orienteering - 4 x short races with handicapped starts at Sparrow Hill. Good fun. I must be in awesome shape cause I beat Ecmo.
10.34 (168 bpm), 9.29 (163 bpm), 11.08 (163 bpm), 12.48 (169 bpm) |
| Running warm up/down 45:00 [1] | |
| shoes: VJ Twister 1 |
| Warm up/down before/after each of the CHAOS races. Drinking coffee not included since it was home-made. |
| |
| C • Training Standards 2 |
| Orienteering 55:00 [3]**** | |
| ahr:130 max:165 shoes: VJ Twister 1 |
| Steady run around World Cup 2000 short distance course at Honeysuckle Creek with Rune. Pretty rough up there these days, we both had plenty of spills. The snakes have all turned into sticks for the winter which was a relief. |
| Cafe (All things chocolate) 1:00:00 [3] | |
| |
| at kingston, pretty disappointing really. Silo was closed so missed out on a brioche. Had some muesli and long black. |
| |
| C • try Pizzazz on the corner next... 4 |
Saturday May 13 |
| Orienteering long 2:13:00 [2] | |
| ahr:125 max:160 |
| Run at Ballinafad Creek with Rune, taping controls sites for race in a couple of weeks. Feeling tired by the end, super nice day. Captains Flat is a weird place. |
| Cafe (Tilleys) 1:15:00 [1] | |
| |
| Porridge and a couple of long blacks with Jo and Rune. Always a good way to start the weekend. |
Friday May 12 |
| Cycling (Road) (Tour de Pete) 1:53:00 [2]60 km (1:53 / km) | |
| ahr:126 max:163 |
| Cruise around with a few other clowns who like cold weather. |
| Cafe (Sfoglia) 30:00 [1] | |
| |
| just a latte today... had to watch the other clowns eat pannies which was real tough. |
| Mountaineering 5:00:00 [1] | |
| |
| Mapping Picaree Hill with a GPS, walking/jogging - covered over 20km according to the GPS. |
| |
| C • I know Picaree Hill is pretty ... 5 |
| Cafe (Milk and Honey) 1:00:00 [1] | |
| |
| Dessert this time... hot malted caramel (super) and chocolate/pecan pie. Delish. |
Thursday May 11 |
| Running 1:15:00 [3] | |
| ahr:133 max:161 shoes: Nike Pegasus |
| Steady run on trails from uni to top of mt majura and back. not real sunny or warm but nice to be outside and not be dark! |
| |
| C • coff-ee...be-er 3 |
| Strength & Conditioning (Weights) 45:00 [2] | |
| |
| At the ACTAS Gime. |
Wednesday May 10 |
| Running warm up/down 27:00 [2] | |
| ahr:125 shoes: Nike Structure something |
| Ran to Commonwealth Pk from uni, short warm down after (got a lift back instead thanks fel ;)) |
| Orienteering intervals 42:00 [4] | |
| ahr:151 max:174 |
| Night orienteering ints set by Grant on the southside. Good fun orienteering in buildings and rosegarden mazes. I was feeling scheisse and there was thousands of clowns running way too fast for me. why did father give these monkeys free will? |
| |
| C • 42 seconds was way quicker tha... 3 |
Tuesday May 9 |
| Cafe (Gus') 30:00 [1] | |
| |
| Long black. Didnt ride the Tour de Gus, getting a cold again so wanted to sleep in. So nice under the heaters at Gus' I had to head in and have a chat with the clowns that did get up and ride. |
| Running long 1:31:00 [2] | |
| ahr:129 max:161 shoes: Nike Structure something |
| Easy running on trails on Bruce Ridge & Black Mtn with headlamp. Top of Black Tower Mountain was cool at night. Not feeling 100% so taking it a bit easy. |
| Cafe (CIT) 30:00 [1] | |
| |
| Latte with Grant at Bruce CIT. Pretty hordinary coffee, great company but ;) |
Monday May 8 |
| Running warm up/down 35:00 [2] | |
| ahr:123 max:148 shoes: Nike Pegasus |
| Easy running mostly in the dark on trails on North Lyneham & O'Connor Ridges, finished up at the Gime. |
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| |
| At the ACTAS Gime. Starting to get some heavier legs weights going. Working on my northern hemisphere beach season upperbody too. Gotta look good for those 3 days when the suns shining in Sweden. |
| Note | |
| |
| Email from Puff Darvo:
"gidday shep,
i believe you were wondering if there was an opening in the mtbo woc team? well there could be if you meet certain criteria which may be somewhat unfamiliar to foot orienteers:
a) you have to be able to read a map whilst it's bouncing around in front of you in split second grabs as you do 30 kmh down a rough track.
b) you have to be able compete in running at a national level. if you can't get in the top 10, preferrably top 5, in a full strength national field in 5,000 m, 10,000 m or half marathon you're too slow. equivalent placings in xc are also acceptable.
c) you actually have to fnish woc races. in mtbo we have a strong preference for not skipping check points and dnf-ing is definitely out.
good luck with the worlds in denmark. you can have my car if you win a gold medal! great to see you back in awesome form.
pd
Paul Darvodelsky" |
| |
| C • Hardcore 5 |
Sunday May 7 |
| Orienteering 2:00:00 [2] | |
| ahr:135 max:172 shoes: VJ Sarva |
| Test ran yet another Middle Distance Final course and checked out more of the map and more finish areas with Dave M. Chased down a goat.
Middle Distance Final course is now on eBay http://cgi.ebay.com.au/Vintage-Spatula_W0QQitemZ62... |
| Cafe (Michels Parkes) 30:00 [1] | |
| |
| Nothing else open in Parkes... Coffee was quite good though hactually. |
Saturday May 6 |
| Orienteering 1:00:00 [2] | |
| ahr:127 max:155 shoes: VJ Sarva |
| Test ran a potential Middle Distance Final on JWOC07 map then just cruised around checking out possible finish areas. |
| Orienteering 1:33:00 [2] | |
| ahr:123 max:168 shoes: VJ Sarva |
| Test ran another Middle Distance Final course then checked out more of the map with Dave M. I nailed a goat in the head with a rock. |
Friday May 5 |
| Cycling (Road) 1:52:00 [2]60 km (1:52 / km) | |
| ahr:128 max:160 shoes: SH-R130S |
| Cruise around the Tour de Pete with some other clowns. Was -2 apparently, cant believe Jules had fingerless gloves and short sleeves! Finished up at Sfoglia for a cough. |
| Orienteering (Map Run) 1:33:00 [2] | |
| ahr:120 max:156 shoes: VJ Sarva |
| Easy running around JWOC07 map with Dave M. You get what you pay for... Rob Plowright are you reading this?
Map is now on eBay. |
| Cafe (Sfoglia) 20:00 [1] | |
| |
| Long black and raisin toast. Mmm. |
Thursday May 4 |
| Cafe (Silo) 30:00 [1] | |
| |
| Long black and berry brioche with Grant, talking about some orienteering stuff. |
| |
| C • $4 coffees 7 |
| Running (Recovery) 39:00 [2] | |
| ahr:120 max:147 shoes: Nike Structure something |
| Easy running on trails on O'Connor Ridge. Running with a headlamp, finished up at the gym. |
| Strength & Conditioning (Weights) 45:00 [1] | |
| |
| At ACTAS. |
Wednesday May 3 |
| Cycling (Road) 2:20:00 [2] | |
| ahr:126 max:162 rhr:42 slept:6.5 |
| Gus Train around Cotter-Uriarra. Cold and sprinkling rain. All you guys that said you would come and didnt made the right move ;). Coffee and cinnamon toast as Gus' afterwards was worth it though... |
| Cafe (Gus') 25:00 [1] | |
| |
| Latte and cinnamon toast as Gus after ride. Talked about racing bikes. |
| |
| C • cinnamon toast 6 |
| Cafe (Old Christian Book Store) 1:30:00 [1] | |
| |
| Planning race at Ballinafad Creek again... Nice long blacks there. Gus was getting his espresso machine serviced. |
| Running warm up/down 16:00 [2] | |
| ahr:125 shoes: Nike Pegasus |
| Warm up and down on Ovals in Campbell. |
| Orienteering intervals 52:00 [4]* 9 km (5:47 / km) | |
| ahr:150 max:174 shoes: Nike Pegasus |
| Canberra Cockatoos training on streets/park at Campbell. 5 short courses set by Grant - super training. Running through defence buildings at night was good fun. Starting to feel better again, getting some speed into the legs. |
Tuesday May 2 |
| Cycling (Road) 25:00 [1] | |
| ahr:109 max:136 rhr:42 |
| Ride to Rani Road for ACTAS time trial up Black Mountain. |
| Running 42:00 [2] | |
| ahr:121 rhr:42 shoes: Nike Structure something |
| Warm up and warm down for ACTAS time trial up BLack Mountain. Had a map but used it when i took a crap before the start. |
| Running race (Time Trial) 8:04 [5] | |
| max:185 rhr:42 shoes: VJ Twister 1 |
| Terrain run up West Side of Black Mountain. Steep and rough. Feeling pretty ordinary, legs heavy right from the start. Ran about 20 seconds slower than last time (in March). I don't think I've been training as good lately as I was then... |
| Cycling (Road) 20:00 [1] | |
| ahr:111 max:142 |
| Ride to Uni after time trial with Dave Meyer. I think he would agree we were the best looking cyclists on Canberras cyclepaths tis morn. |
| Running (Recovery) 45:00 [2]9 km (5:00 / km) | |
| ahr:122 max:143 shoes: Nike Structure something |
| Easy run with headlamp on trails on North Lyneham and O'Connor Ridges. Feeling quite good considering how bad i felt in the morning. |
| Cafe (CIT) 30:00 [1] | |
| |
| Long black at Bruce CIT cafe with Hoggster and Frogger. |
Monday May 1 |
| Cafe (Gus') 1:30:00 [1] | |
| |
| Drank a latte and a long black while planning courses for race in May at Ballinafad Creek. |
| Strength & Conditioning (Weights) 45:00 [1] | |
| rhr:45 |
| At ACTAS Gime. |