Training Archive: ShepIn the 31 days ending 2007-05-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | ||||||||||||||||||||||||||||||||||||||||||||||||
Thursday May 31 | ||
| Foot Running (Troy Run) 21:00 [2] | |
| ahr:125 max:140 | ||
| Easy morning run around N. Lyneham Ridge. Cold as, frost even. | ||
| Foot Running warm up/down 54:00 [3]9.3 km (5:48 / km) +105m 5:30 / km | |
| shoes: Nike Zoom Elite 2 | ||
| 26mins warm up, recovery between ints and 19mins warm down. | ||
| Foot Running intervals 16:00 [4]4.1 km (3:54 / km) +100m 3:29 / km | |
| shoes: Nike Zoom Elite 2 | ||
| 4 x 4mins with the last 2mins uphill, and 3mins jog recovery. Running on trails on Ainslie/Majura. Had a bit of pain in my stomach, otherwise going ok.
Ave hr (max): 160 (168), 165 (171), 165 (172) and 166 (175). Max EPOC 83ml/kg Max Training Effect 3.0 | ||
Wednesday May 30 | ||
| Foot Running long 1:31:00 [3]18.1 km (5:02 / km) +360m 4:34 / km | |
| ahr:144 max:162 shoes: Asics 1110 | ||
| Steady run to ANU then around Black Mtn with hogggster and back to NICTA. Feeling ok, legs a bit heavy from the gym and hamstrings tight as usual. Cracker day but.
Max EPOC 90ml/kg Max Training Effect 3.0 | ||
Tuesday May 29 | ||
| Foot Running warm up/down 45:00 [3] | |
| shoes: Mizuno Wave Elixir | ||
| 20mins warm up, recovery between the ints (which wasnt easy), and 15mins warm down. | ||
| Foot Running intervals 15:00 [5] | |
| ahr:165 max:178 shoes: Mizuno Wave Elixir | ||
| 2 sets of 15 x 30secs with 15secs jog recovery, with 3mins jogging between the sets. Running around loop in Southwell Park and Yowani Golf Course. Real tough session. | ||
| Strength & Conditioning 1:00:00 [2] | |
| At the ACTAS 24hour Gime. With Kendal pumping beside me. | ||
Monday May 28 | ||
| Foot Running (Recovery) 30:00 [2] | |
| ahr:126 max:138 shoes: Asics 1110 | ||
| Easy run from uni up to Mt Ainslie and around a bit on tracks. Feeling pretty tired and was happy to finish ;) might have to get stuck into some milo cereal. | ||
| Insertion and Removal of Feet in Shoes (portage) 23 [3] | |
| actually this exercise was carrying my shoes to where i put them on. | ||
| C • wearing of shoes 7 | ||
Sunday May 27 | ||
| Foot Running warm up/down 20:00 [3] | |
| shoes: New Balance 790 | ||
| Orienteering race 1:12:15 [4]**** 13.2 km (5:28 / km) +290m 4:56 / km | |
| ahr:169 max:179 shoes: New Balance 790 | ||
| Solid race at Sunset Mtn. Wanted to orienteer well and run steady... did well (besides a few small hesitations etc and 1.5mins in the death zone) until i got my first glimpse of Kez and i tried upping the pace a bit to catch him, then i missed. then i got another glimpse and tried again and missed again... eventually i got up to him and made a token effort to get past but i was feeling pretty tired so he took us home through the last few short legs. good fun - i havent really enjoyed orienteering in australia that much since aus middle champs at the pagodas in 2005...
Max EPOC 386ml/kg Max Training Effect 5.0 | ||
| C • Death zone 3 | ||
Saturday May 26 | ||
| Foot Running warm up/down 1:06:00 [3]13 km (5:05 / km) | |
| shoes: Mizuno Wave Elixir | ||
| long (37mins) warm up, recovery between ints and 18mins warm down. | ||
| Foot Running intervals 2:00 [4]0.8 km (2:30 / km) | |
| shoes: Mizuno Wave Elixir | ||
| 8 x 15secs efforts at near maximal speed, with 90secs jog recovery. running on fellows oval at ANU.
Max EPOC 73ml/kg Max Training Effect 2.8 | ||
Friday May 25 | ||
| Cycling (Road) 1:30:00 [3]50 km (1:48 / km) +370m 1:44 / km | |
| ahr:131 max:158 shoes: SH-R130S | ||
| rode out towards queanbeyan past the airport then up sutton rd and back down the highway with a bit extra in town. popped with about 10mins to go, got real dizzy and struggled home. i could barely walk upstairs to my desk and needed a few handfulls of milo breakfast cereal to make it into the lunch room to eat my sangas.
Max EPOC 69ml/kg Max Training Effect 2.7 | ||
| C • milo cereal 4 | ||
| Insertion and Removal of Feet in Shoes 17 [3] | |
| shoes: SH-R130S | ||
| these shoes have some velcro which is fast! | ||
Thursday May 24 | ||
| Foot Running warm up/down 1:03:00 [3]11.6 km (5:26 / km) +70m 5:16 / km | |
| shoes: Mizuno Wave Elixir | ||
| Steady run over to Ainslie for warm up, recovery running back down hills, then run home as warm down. | ||
| Foot Running hills 7:30 [4]1.84 km (4:05 / km) +125m 3:03 / km | |
| shoes: Mizuno Wave Elixir | ||
| 5 x 90second hill efforts on firetrail up to saddle between hackett hill and mt ainslie, with jog down recovery. bwisbey was cruising up as well. legs were starting to feel pretty heavy by the end. freezing tis morn, only 3 degrees and frost on the ground. ran without breakfast - no dizziness, gonna have to make it a habit.
Ave hr (max): 153 (165), 163 (170), 166 (173), 167 (175) and 168 (175). Max EPOC 83ml/kg VO2 Max 46ml/kg/min Max Training Effect 3.0 | ||
| Insertion and Removal of Feet in Shoes (prong was impressive) 20 [3] | |
| portage? training? | ||
| C • 2 shoes on and off in 20secs- ... 5 | ||
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| At ACTAS. Not so much muscle soreness after this one. back into it. my weight dont seem to be coming down but, i thought i was trying pretty hard to drop a few kg's... | ||
Wednesday May 23 | ||
| Foot Running warm up/down 31:00 [3] | |
| shoes: New Balance 790 | ||
| Orienteering 56:00 [3]*** 10 km (5:36 / km) | |
| 60c shoes: New Balance 790 | ||
| Control picking on Mt Ainslie. 60 controls in 10km, trying to run steady. I decided to train like i used to - back when i could orienteer - hoping i'll learn again...
lazydave was right, them 790's are awesome. get some. | ||
| C • map 9 | ||
Tuesday May 22 | ||
| Foot Running (Aerobic) 1:01:00 [3] | |
| ahr:130 max:156 shoes: Asics 1110 | ||
| Steady run with bwisbey around Watson on paths and cyclepaths. Hamstrings feeling a bit tight but otherwise felt ok. chilly morning, only 8 degrees. might have to reward myself for running in the cold with an espresso at deli karl marxo. | ||
| C • Yeh 2 | ||
| Cycling (Road) (Rollers) 45:00 [2] | |
| shoes: SH-R130S | ||
| Spinning on the rollers watching the simpsons. this is pretty low HR stuff, no resistance so the cadence is real high but. | ||
Monday May 21 | ||
| Foot Running (Troy Run) 23:00 [2] | |
| ahr:127 max:145 shoes: Asics 1110 | ||
| Cruise around N. Lyneham Ridge before breakfast to run off all them white chocolate bullets i ate last night. | ||
| C • mmm.... 2 | ||
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| At ACTAS. not as sore after this one. | ||
Sunday May 20 | ||
| Foot Running warm up/down 10:00 [2] | |
| Orienteering race (NOL12 Long) 55:00 [3]***** 7.6 km (7:14 / km) +275m 6:08 / km | |
| ahr:156 max:174 shoes: VJ Twister 1 | ||
| At Seldom Seen. What a crap area and crap map and unfortunately a crap course today too. My motivation went from low to nothing on the way to the first control as i ran over big bare rocks and past large boulders where the map said it was just forest. as soon as i tried running uphill to the 3rd control i felt real tired and heavy so i jogged around to the spectator control and finished up with a coke.
Max EPOC 172ml/kg/min VO2 Max 45ml/kg/min Max Training Effect 3.8 | ||
| C • gps route 2 | ||
Saturday May 19 | ||
| Event: Aust. JWOC Trials | ||
| Foot Running warm up/down 20:00 [2] | |
| Orienteering race (NOL11 Middle) 30:10 [5]***** 6.3 km (4:47 / km) +170m 4:13 / km | |
| ahr:175 max:183 shoes: VJ Twister 1 | ||
| At Gumble. Ran ok, felt like i was running flat out but i wasnt going real quick. the course wasnt real hard, but i lost some time on the 2 easiest controls... still not feeling the best unfortunately.
Max EPOC 230ml/kg/min VO2 Max 52ml/kg/min Max Training Effect 4.4 | ||
Friday May 18 | ||
| Cycling (Road) (Rollers) 1:00:00 [2] | |
| shoes: SH-R130S | ||
| Was raining so no tour de pete in the morning. tried out the rollers instead. first time using them so was just cruising (ie no intervals etc). i'll need some more time on them before i can watch the simpsons with all my attention. | ||
Thursday May 17 | ||
| Foot Running 46:00 [3] | |
| ahr:135 max:156 shoes: Asics 1110 | ||
| Steady run on trails on O'Connor & Bruce Ridges. a few new sections of singletrack, better get out and try them on the mtb. ran some strides at the end, 4 x ~70m with walk back recovery. hamstrings pretty sore today, and hip flexors still tight from somn in the gime. | ||
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| At ACTAS. Pulled up pretty sore again!
best new exercise is swinging a medicine ball on a rope around and smashing it into the wall. takes me back to our convict days. | ||
Wednesday May 16 | ||
| Foot Running (Aerobic) 1:02:00 [3] | |
| ahr:141 max:167 shoes: Asics 1110 | ||
| Solid run on trails and singletracks on N. Lyneham, O'Connor and Bruce Ridges. Body feeling pretty sore from the new weights program! | ||
Tuesday May 15 | ||
| Cycling (Road) 1:35:00 [3]42 km (2:16 / km) +665m 2:06 / km | |
| ahr:128 max:163 shoes: SH-R130S | ||
| Noone else was keen for a tour de gus and i wasnt going thru cold coppins on my own... so instead i rolled around the lake and then did 2 efforts up black mtn, finishing with a bit of a warm down and espresso at gus'. chilly morning but i got the clothing right for a change, although i could have used windstopper gloves.
had a scare on the 2nd descent when i came around the blind corner half way down to see some slut who thought it was a good idea to be walking down the middle of the lane. my pro race 2 tyres squeal loudly when they are burning so she got a good fright too. Max EPOC 94ml/kg VO2 Max 42ml/kg/min Max Training Effect 3.1 | ||
Monday May 14 | ||
| Foot Running (Recovery) 48:00 [2] | |
| ahr:126 max:156 shoes: Asics 1110 | ||
| Easy run with bwisbey around Bruce, O'Connor & N. Lyneham Ridges. Feeling a fair bit better although not 100%. getting a blood test at actas today, checking the iron levels etc. | ||
| Strength & Conditioning 1:15:00 [2] | |
| jog to the actas gime and back plus a good session of weights. trying a new program, got some stuff with fast running following weights in the hope of being able to run fast after powering up a hill (esp a steep hill like them gullies in the long/relay in ukraine). | ||
| C • Sounds good. 4 | ||
Sunday May 13 | ||
| Orienteering 40:00 [3]*** | |
| ahr:111 max:135 shoes: Nike Structure something | ||
| Easy running at Majura with Jo taping control sites. Feeling better, hopefully will be able to train tomorrow... | ||
Saturday May 12 | ||
| Note | |
| (sick) | ||
| got a f*cken cold | ||
| C • Cold 2 | ||
Friday May 11 | ||
| Cycling (MTB) 1:35:00 [2] | |
| ahr:110 max:153 shoes: SH-M120B | ||
| Easy ride with craney on singletracks on bruce ridge and some firetrails/cyclepaths on Black Mtn/Aranda Hill. Feeling like i'm getting a cold, headache, blocked nose etc. what a cnut. was funny watching craney fall off his bike. almost as funny as watching him try to get his shoes clipped back into the pedals! | ||
| Strength & Conditioning 30:00 [1] | |
| Jog to the gym and back plus some stretching etc at the gym. Sorting out a new program for the lead up to woc. | ||
Thursday May 10 | ||
| Foot Running (Recovery) 49:00 [2] | |
| ahr:110 max:132 shoes: Asics 1110 | ||
| Easy run with Jo on trails on O'Connor & Bruce Ridges. Feeling pretty tired, but better for getting out and doing the run. | ||
| C • always come back! 2 | ||
Wednesday May 9 | ||
| Event: NIN | ||
| Note | |
| (rest day) | ||
| Travelling home from Sweden. Landed in Sydney at 7.30pm and raced out to warlders' pug and fanged it to luna park to see NIN. clockwork.
hyperpower, the beginning of the end, survivalism, march of the pigs, heresy, closer, help me i'm in hell, wish, gave up, burn, dead souls, head like a hole, only, la mer, no you don't, hurt, the good soldier, mr self destruct... | ||
Tuesday May 8 | ||
| Foot Running (Recovery) 34:00 [3] | |
| ahr:132 max:146 shoes: Mizuno Wave Elixir | ||
| Cruise with jules in stadsskogen in uppsala before the ridiculously long flight to NIN in sydney... usual jules pace, on from the start. robw made a top notch espresso after. | ||
| C • cruise 2 | ||
Monday May 7 | ||
| Foot Running 45:00 [3] | |
| ahr:134 max:153 shoes: Mizuno Wave Elixir | ||
| cruisy run on trails on nasten with robw and jules. pretty boring really - i've gotten used to dogs, hookers, dog shit, vodka bottles and needles. | ||
| Orienteering 12:00 [2]***** | |
| ahr:127 shoes: Mizuno Wave Elixir | ||
| DX Deluxe course at Glimmervagen, took the whole 12mins to work out that they had mapped "boulders" and "cliffs" only 10cm high... would have made it easier to know that! | ||
Sunday May 6 | ||
| Orienteering (Long) 40:00 [3]**** 5.65 km (7:05 / km) +170m 6:09 / km | |
| ahr:140 max:161 shoes: Silva K120 | ||
| Steady run around a course on Novolesky. feeling tired but running good. A bit nicer forest, not so much rubbish, dogs, fires or piss heads in the forest.
Max EPOC 77ml/kg VO2 Max 40ml/kg/min Max Training Effect 2.9 | ||
| Note | |
| Heading back to Sweden now for a couple of days before heading home for NIN. The training camp in Ukraine was good fun. Apparently i got 196 controls in the week. And saw 674 wild dogs, a handfull of monkeys and uncountable numbers of ladas, piss heads and smashed vodka bottles in the forests. | ||
| C • can't wait 2 | ||
Saturday May 5 | ||
| Orienteering 38:00 [3]**** 3.7 km (10:16 / km) | |
| shoes: Brooks Mach 3 | ||
| w/u, w/d and recovery between ints plus putting out tapes for 1 interval. | ||
| Orienteering tempo (Middle) 18:10 [4]***** 4.2 km (4:20 / km) | |
| shoes: Brooks Mach 3 | ||
| 3 x tempo efforts on Zazimie. 5.30 (ave hr 154), 6.20 (ave hr 156), and 6.20 (ave hr 159).
this was probably the nicest forest we ran in; open, good map, not so much crap (rubbish or forestry). and the little cheescake things i ate on the way back to our hotel were awesome. as robw says, youre kidding yourself if you eat anything other than the coconut ones. Max EPOC 90ml/kg VO2 Max 43ml/kg/min Max Training Effect 3.0 | ||
| Foot Running warm up/down 25:00 [2] | |
| shoes: Brooks Mach 3 | ||
| w/u and w/d collecting controls for sprint. | ||
| Orienteering tempo (Sprint) 17:06 [4]**** 3.6 km (4:45 / km) | |
| ahr:165 max:174 shoes: Brooks Mach 3 | ||
| Hard run around a course on Solomenskiy Park. Ran well but made 1 stupid mistake near the end, prob lost about 40secs, very annoying yes.
Max EPOC 111ml/kg VO2 Max 46ml/kg/min Max Training Effect 3.2 stopped to get some prices on the hotel verhovina hookers on the way home, 300 local hernias for an hour, 200 for a run-of-the-mill bang, 100 for a hj. although they werent keen to get into our van with the 6 of us. | ||
Friday May 4 | ||
| Event: Aust. WOC Trials | ||
| Foot Running warm up/down 30:00 [2] | |
| shoes: Brooks Mach 3 | ||
| w/u and w/d collecting controls with all the boys. | ||
| Orienteering (Sprint) 15:26 [4]**** | |
| ahr:154 max:174 shoes: Brooks Mach 3 | ||
| mass start sprint on Nivki Park with all the aussies, boris and the deaf ukranians. Ran ok, feeling ok. Brole my compass about 5 seconds after starting 30secs behind jules and tdh, robw came from behind and pipped me in a sprint finish. | ||
| Orienteering (Middle) 34:00 [3]**** 5.7 km (5:58 / km) +60m 5:40 / km | |
| ahr:139 max:154 shoes: Silva K120 | ||
| Middle distance training on Cvetovodstvo. Feeling a bit tired, no compass, bad map. Lots of flat green forest, picking out a depression in the middle...
highlight of this training was either chucking rocks at a mile stone or jules playing with a syringe he found. Max EPOC 84ml/kg VO2 Max 39ml/kg/min Max Training Effect 3.0 | ||
Thursday May 3 | ||
| Foot Running warm up/down 5:00 [2] | |
| shoes: Silva K120 | ||
| Orienteering (Middle) 46:00 [3]**** 8.82 km (5:13 / km) +65m 5:02 / km | |
| ahr:156 max:167 shoes: Silva K120 | ||
| Steady run around a course on Ptahofabrika - the bird facotry. Ran well, 1 small miss. Feeling tired but ok. not so much rubbish in this forest, just dodgy trucks crawling along the dodgy road.
Max EPOC 189ml/kg VO2 Max 45ml/kg/min Max Training Effect 4.0 | ||
Wednesday May 2 | ||
| Orienteering (Long) 1:16:00 [3]**** | |
| ahr:130 max:153 shoes: Silva K120 | ||
| Cruisy run on long distance area with other guys. Feeling crap, real tired & heavy legs. Cold & raining. Most interesting thing on the map was a cliff which turned out to be a cliff of rubbish, looked like the edge of landfill that they'd built over. what do you know about lead?
highlight of this training was robw & i getting chased by a german shepherd. luckily he lost interest pretty quickly. | ||
| Foot Running warm up/down 30:00 [2] | |
| shoes: Brooks Mach 3 | ||
| w/u and w/d for the sprint collecting controls. | ||
| Orienteering (Sprint) 14:00 [4]**** 2.82 km (4:58 / km) +80m 4:21 / km | |
| ahr:161 max:171 shoes: Brooks Mach 3 | ||
| Ssteady run around course on Babiu Yar. Feeling ok, some bad route choices and 1 miss. highlight of the training session was hooking up with some 14 year old ukrainian girls.
Max EPOC 90ml/kg VO2 Max 45ml/kg/min Max Training Effect 3.0 | ||
Tuesday May 1 | ||
| Orienteering (Middle) 44:00 [3]**** 7.1 km (6:12 / km) +50m 5:59 / km | |
| ahr:132 max:163 shoes: Silva K120 | ||
| Easy running around first loop then pushing a bit on the second loop. Running on Chapaevka, typical middle distance terrain. Feeling ok. Cold and snowing. Old mate the bus driver whipped up a typical ukrainian forest fire to stand by while we ate lunch between the training sessions. He seemed to enjoy russian orthodox sermons on his discman more than our discussions on the prices of the local hookers.
Max EPOC 76ml/kg VO2 Max 40ml/kg/min Max Training Effect 2.9 | ||
| Orienteering (Middle) 49:00 [3]**** 8.1 km (6:03 / km) +105m 5:41 / km | |
| ahr:143 max:157 shoes: Silva K120 | ||
| Steady run around a course on Koncha Zaspa. Running ok, hamstrings pretty tight. Got the shit scared out of me coming over a spur and seeing a clown ukrainian with a rifle, when it just popped i realised it was only an air rifle...
Max EPOC 124ml/kg VO2 Max 39ml/kg/min Max Training Effect 3.4 | ||