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Training Log Archive: Shep

In the 31 days ending Oct 31, 2007:

activity # timemileskm+m
  Cycling (Road)11 28:21:00 531.27(18.7/h) 855.0(30.2/h) 3000
  Cycling (MTB)9 16:46:42 85.75 138.0 3190
  Foot Running13 8:45:00 8.94 14.39 190
  Strength & Conditioning4 3:20:00
  Orienteering4 2:58:00 13.05 21.0 750
  Total29 60:10:42 639.01 1028.39 7130

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Wednesday Oct 31, 2007 #

Cycling (Road) 4:45:00 [3] 155.0 km (32.6 kph)
ahr:141 shoes: SH-R130S

pretty solid ride from Wandiligong to Beechworth, powered down some food and a coffee, then rode the rail trail to Everton and back on the road home again. Pushed it fairly hard really, but felt wuite good the whole way except for the last 30mins in Beechworth, i was getting hit by mapgies every 2minutes, and they know to go for your ears down in indigo shire. pissing me off, i dont want their f*cking eggs.

Tuesday Oct 30, 2007 #

Cycling (MTB) 1:40:00 [3]
ahr:112 shoes: SH-M120B

a bit of cruising around Wandiligong and Bright, with some singletracks along morses creek through the diggings (would make a cool orienteering map) and in the pines above Bright. Lunch at food wine and friends in Bright in the middle, delish.

Monday Oct 29, 2007 #

Cycling (Road) 2:03:00 [3] 63.0 km (30.7 kph)
ahr:113 max:143 shoes: SH-R130S

a bit of a recovery ride up the Buckland Valley from Prossers at Wandiligong. Started feeling pretty weak and dizzy when i turned into a headwind but otherwise cruising along ok.

Sunday Oct 28, 2007 #

Cycling (MTB) race (Mitta - Mt Beauty) 1:58:00 [4] 55.0 km (28.0 kph) +840m
ahr:150 max:168 shoes: SH-M120B

MTB race, mostly on firetrails with some bitumen from a tiny village Mitta Mitta up through Trappers Gap and down in Mt Beauty. I prob did a bit too much work in the beginning, no one else seemed to want to push the pace and i kept finding myself on the front of the bunch. I tapped out a good rhythm on the first big climb and built up a pretty decent lead and held it to the top of the 2nd climb - from there its a lot of downhill then a few small climbs on the road into Mt Beauty. I had pumped up my tyres and forks real hard which was good for the climb, but my finger on my left hand that i stuffed really couldnt handle the descent so i rode most of it with my right hand only. i got passed pretty early on and saw the guy taking masses of time out of me without really needing to do anything... oh well, finished in 2nd place anyway. i saw a few chasers behind me at the bottom of the descent but i pulled away from them on the little climbs into Mt Beauty, then nearly stacked on a greasy bit of bitumen about 10m from the line... just rolling along, no brakes, not pedaling, could have been embarrassing.

Saturday Oct 27, 2007 #

Cycling (MTB) 3:03:00 [3]
ahr:103 max:161 shoes: SH-M120B

cruised around Wandi/Bright with the Prossercution. plenty of singletrack and a solid climb up the range. needed some food and coffee in town after...

i'm spending the week on my own in Wandi with no phone, no internet, just my computer (and thesis) and bikes... hopefully i'll knock off a few chapters and get some training done.

Friday Oct 26, 2007 #

Note
(rest day)

i embrace my desire to feel the rhythm, to feel connected
enough to step aside and weep like a widow
to feel inspired
to fathom the power
to witness the beauty
to bathe in the fountain
to swing on the spiral
to swing on a spiral
to...
swing on a spiral of our divinity and still be a human

Thursday Oct 25, 2007 #

Foot Running warm up/down 40:00 [3]
shoes: Mizuno Wave Elixir

warm up, recovery between ints and warm down.

Foot Running intervals 15:00 [4] 4.39 km (3:25 / km)
shoes: Mizuno Wave Elixir

first intervals session in a while... 5 x 3mins with 1min jog recovery with wisbey around southwell park. the legs were not feeling like runners legs but it was an ok session... ernesto illys genius provided the energy to train before breakfast.

Wednesday Oct 24, 2007 #

Cycling (Road) (Tour de Gus) 2:25:00 [3] 73.0 km (30.2 kph) +1000m
ahr:138 shoes: SH-R130S

rolled around with prosseri. kez has a sore leg and seb is soft so me and prosseri took the wind the whole way. real warm morning, and the raisin toast was nice and buttery.

Strength & Conditioning (Weights) 50:00 [3]

at the ACTAS guym. still a bit sore from mondays session. and didnt have kez's skinny legs to look at this time.

Tuesday Oct 23, 2007 #

Foot Running 1:00:00 [3]
shoes: Nike Perseus

cruised around the singletracks on bruce ridge with Björkman. finished off with a few coldies with the bögjävel.

Monday Oct 22, 2007 #

Strength & Conditioning (Weights) 1:00:00 [3]

at ACTAS

Sunday Oct 21, 2007 #

Cycling (MTB) 1:48:00 [3]
ahr:113 max:153 shoes: SH-M120B

cruised around the singletracks on bruce ridge with warlders. some fast sections but mostly rolling around. real warm day, high 20's and feeling like summer already. the legs were real tired in the beginning but starting to feel good by the time we rolled in to lyno shops for a coke.

Foot Running (Recovery) 30:00 [3]
shoes: Nike Perseus

jogged over to downer and back. still bloody warm in the evenin. a cold german beer went down well afterwards...

Saturday Oct 20, 2007 #

Cycling (Road) 2:54:00 [3] 81.0 km (27.9 kph)
shoes: SH-R130S

ride out to tharwa and home (via dobinsons)...

Cycling (Road) race (CCC Championships) 1:09:00 [4] 42.0 km (36.5 kph)
ahr:142 max:181 shoes: SH-R130S

Canberra Cycling Club Champs at Lookout Hill. My first race on the roadie, didnt wanna jump in the deep end so raced C grade. bit of a team effort with pete, me and dupre - the "token" crit team. andy dapre helped us out a bit, especially with about 9km to go with a long stretch into a headwind, he took the wind for me & pete and strung the bunch out, so when we got to the final climb coming out of tharwa i smashed it and got a gap. i kept pushing hard on the long gradual uphill towards lookout hill and the finish and was afraid to look over my shoulder, but when i did i was in the clear so cruised home for the win. sweet as, awesome fun. there were a few half hearted attacks on some of the short climbs, but nothing that got pete me and dupre into too much trouble. i'm keen as for the crit season to start!

Friday Oct 19, 2007 #

Cycling (Road) (Tour de Pete) 1:45:00 [3] 55.0 km (31.4 kph)
ahr:117 shoes: SH-R130S

usual ride, bit of a different finish, with kez, jules, lazydave, frogga, handsome pete and green monster. had a couple of car incidents, and with both we had the rare opportunity to speak to the clown when they stopped for red lights. the first told me we were a health hazard, but he looked like he lived in his filthy car with his dog and didnt look al that healthy himself. the second was just me & lazydave, he told us we were blocking the road and annoying people and we would cry like bitches when we got hit. then he started abusing us for being aussies (not sure where he was from, but he's not racist cause only white people can be racist) and as he drove off he told us to watch out for roadside bombs. cracker.

Foot Running (Recovery) 1:02:00 [3]
ahr:122 max:142 shoes: Nike Perseus

cruisy run around the singletracks on bruce ridge with jo. feeling quite good.

Thursday Oct 18, 2007 #

Foot Running 1:00:00 [3] 10.0 km (6:00 / km) +190m 5:29 / km
ahr:125 max:152 shoes: Nike Perseus

another cruise around the singletracks on bruce ridge with my frwd gps to map the tracks for the coming summer series. feeling a bit tired today...

Max Training Effect 2.0
Max EPOC 28ml/kg

Wednesday Oct 17, 2007 #

Cycling (Road) (Tour de Gus) 2:44:00 [3] 76.0 km (27.8 kph) +1000m
ahr:113 max:156 shoes: SH-R130S

rolled around cotter-uriarra with kez. windy and slow today, i cant wait till this wind stops... we finished at yarralumla bakery for some dutch donuts and espresso. mmm.

Tuesday Oct 16, 2007 #

Cycling (Road) (Vuelta de Dobinsons V0.1) 2:08:00 [3] 57.0 km (26.7 kph)
ahr:119 max:165 shoes: SH-R130S

first version of a new ride. it was crap. we were battling big headwinds all the way... down adelaide ave and cotter road, up stromlo then thru coppins and glenloch and up black mtn. 3 decent climbs in there and pushing into the wind for so much of it made it pretty slow and tough. rode with handsome pete and AgeGroupTriathleteAndy. Didnt even go to Dobinsons after.

my finger is even worse now, apparently ibuprofen only fixes things if you keep on taking it.

Foot Running (Recovery) 25:00 [3]
shoes: Nike Perseus

easy cruise around N. Lyneham Ridge. feeling good, but prob cause i wasnt going real quick...

got around to going to the doc, he reckons i dislocated my finger, no breaks is good news... means i can keep riding ;)

Monday Oct 15, 2007 #

Strength & Conditioning (Weights) 45:00 [3]

At the ACTAS Giaim.

Sunday Oct 14, 2007 #

Cycling (MTB) race (Scott 24 Hour) 41:55 [4] 14.0 km (20.0 kph) +400m
shoes: SH-M120B

i was lucky with the lap order that i started my next lap a few mins before sunrise (which is pretty early at the mo!). we started doing 1-2-1-2 so me and kez were alternating (me blue, kez red, me blue, kez red) which meant only a 40-odd minute recovery bewteen laps. this lap was in the dawn twilight, but it might have well been full sunlight cause i rode with sunglasses and had no problems with vision. my finger was starting to get real sore, and my head was messed up with a dream that was a cross between dr who and groundhog day. awesome.

Cycling (MTB) race (Scott 24 Hour) 40:55 [4] 14.0 km (20.5 kph) +400m
shoes: SH-M120B

after a coffee while kez rode the red loop i went out again on the blue loop. i felt real tired but i was a bit smoother this time. really enjoyed this lap, even with my finger killing me on the descents that were getting rougher with every clown braking before (and through) corners where they shouldnt be....

Cycling (MTB) race (Scott 24 Hour) 41:20 [4] 14.0 km (20.3 kph) +400m
shoes: SH-M120B

after a few hours rest with some porridge i made with oats and marshmallows i went out on the blue loop on my and Sub plus' last lap. i was tired but smoother again so even though i was riding the slowest i have all weekend the time didnt show it. another one i really enjoyed... and a bit less traffic this time too (it was after a lot of teams had stopped - you could finish any time after 11am) which is always good.

Cycling (MTB) warm up/down 20:00 [2]
shoes: SH-M120B

Saturday Oct 13, 2007 #

Cycling (MTB) race (Scott 24 Hour) 40:02 [4] 14.0 km (21.0 kph) +400m
shoes: SH-M120B

blue loop, daylight. went out as the 5th rider for Sub Plus (jules, kez, sebba, fel and mace, in order of how many of jo's muffins they ate). my finger was pretty bloody sore, i dont think it slowed me down much but it hurt on the downhills and i never felt comfortable. never really felt strong up the hills either, and had to battle a lot of traffic. awesome fun though, really good course.

Cycling (MTB) race (Scott 24 Hour) 1:26:00 [4] 27.0 km (18.8 kph) +750m
shoes: SH-M120B

the girls got a 2nd lap in the daylight but the blokes had to ride at night, and we decided to double up so we cold get a bit more rest in between. i went out at about9.30pm and did 43.50 for the blue loop then 42.00 for the red loop. i really hit the wall descending from the top of stromlo into the finish - just got dizzy and weak and pins & needles in my arms. not sure why, i wasnt riding that hard... i was glad to get back and tag kez and eat some hot pasta...

Cycling (MTB) warm up/down 20:00 [2]
shoes: SH-M120B

Friday Oct 12, 2007 #

Cycling (Road) (tour de pete) 1:50:00 [3] 59.0 km (32.2 kph)
ahr:114 max:143 shoes: SH-R130S

bit of a different pete - tried a different ending. the hero still got the girl. with kez, greenmonster and jules.

Cycling (MTB) 2:01:00 [3]
ahr:115 shoes: SH-M120B

rolled out to stromlo for a lap of the blue course and back home. the finger is ok but still painful, i think i'll make it around the scott. got real cold on the way home, it dropped to 8 degrees and started raining and i only had short sleeves and knicks on. was nice to get home to some dark chocolate coated liquorice.

Thursday Oct 11, 2007 #

Foot Running 1:00:00 [3]
ahr:130 max:153 shoes: Nike Zoom Elite 2

cruise around singletracks on bruce ridge with the frwd gps so i can update the map before the summer series there next month. theres more tracks every day...

Wednesday Oct 10, 2007 #

Cycling (Road) (Tour de Gus) 2:19:00 [3] 69.0 km (29.8 kph) +1000m
ahr:122 max:169 shoes: SH-R130S

kez piked so i did this one all on my own. wasnt feeling super fresh so it was good, i could just cruise the climbs and didnt need to win the governor general sprints to choose the cafe... my finger was pretty sore, its ok on the roadie but i couldnt have ridden a mtb today. coffee and raisin toast at gus aint the same on your own, but i had the canberra times to keep me company.

Tuesday Oct 9, 2007 #

Cycling (MTB) 1:25:00 [3]
ahr:120 max:152 shoes: SH-M120B

cruised around Stromlo at night, thought i'd better do somn to prepare for the Scott... it was good fun until i had a stack, riding down a crappy rocky track we raced on once (in a corc xc), went over the bars and smashed myself up. pretty glad i had a helmet on... wrecked a finger on my left hand and couldnt ride any more after. i hope it improves before the weekend!

Monday Oct 8, 2007 #

Note
(rest day)

Sunday Oct 7, 2007 #

Foot Running warm up/down 10:00 [2]

warm up, no warm down. except for a bit of cake and a coke. that counts.

Orienteering race (Oceania Relay) 41:00 [4] *** 8.0 km (5:08 / km) +250m 4:26 / km
ahr:167 max:175 shoes: New Balance 790

Solid first leg and a cracker 2nd leg by Hoggster and Danger MacDougall put me out a minute or so down on NZ and the Stingers 2 and 2mins ahead of Stingers 1. I ran hard at the start and passed the guys in front but soon started feeling pretty hordinary. Going to the nets and bowling for an hour saturday arvo didnt help... I struggled up the hills, looking over my shoulder for jules (Stingers 1) and simon (Aus) who i was sure were catching me... a 1-minute mistake about 2/3 of the way around scared me as did a few more shakes and wobbles, but i managed to keep it together enough to stay a minute clear of the Stingers to get the Cockatoos back on top! Its been a while...

Saturday Oct 6, 2007 #

Orienteering race (Oceania Long Distance) 1:35:00 [3] ***** 13.0 km (7:18 / km) +500m 6:08 / km
ahr:151 max:171 shoes: New Balance 790

At Boboyan. Started terribly, missed 2mins on 2nd and 3rd controls, got caught by jules then we both missed the 4th quite badly... ran with jules for a bit then made another miss. The course then went over a wide open valley and i couldnt see jules ahead so i thought i'd missed heaps of time, my motivation was low and i had no energy in my legs so i thought about going home. but it was a nice day and nice forest so i decided to keep going if only just for some training. then i made another big mistake, walked a bit, stopped and talked to hoggsters little sister for a bit, jogged a bit, then jules caught me again! i thought i'd better run with him so we ran together but ran off the map. once we'd worked that out i let jules go and just cruised around the rest of the course, i started orienteering a bit better but still pretty ordinary. not sure what was wrong today, i usually go well in that sort of terrain!

Foot Running warm up/down 10:00 [2]

warm up, the warm down lasted about 95minutes...

Cycling (MTB) 1:30 [5]

on the way home from the Yellow Sub POP Party some pisshead in a ute chucked an egg at us which nailed my bike (and my leg) and ricocheted onto Reubster, so i turned and hammered after them but they done gone and got away. snuck around onto Northbourne where i had no chance of catching them...

Friday Oct 5, 2007 #

Foot Running (Recovery) 23:00 [3]
shoes: Nike Perseus

Easy jog with Reubster around N Lyneham Ridge. Feeling real tired.

Foot Running warm up/down 15:00 [2]
shoes: Nike Waffle XC

Orienteering race (Oceania & Aus Sprint) 12:10 [4] *****
ahr:166 max:178 shoes: Nike Waffle XC

I didnt really have any expectations for this race, i havent prepared, trained or even thought about orienteering in a while... i started pretty shakily, the race went straight into the detail in Radford College, lots of buildings, controls, direction changes etc and i felt really messy. I got into a bit more of a rhythm in the middle part but then did a bad route to the 3rd last - i ran a bit of a longer route thinking it would be easier navigation but going straight was easy anyway so all it did was cost me time. then a bit hesitant to the 2nd last lost more precious seconds and i finished in 2nd place 2secs behind jules. really happy with that but. awesome course and map by frogger!

Thursday Oct 4, 2007 #

Cycling (Road) (Tour de Handsome Pete) 1:43:00 [3] 52.0 km (30.3 kph)
shoes: SH-R130S

finished with french toast and espresso at deli karl marx... mmm.

feelin a bit tired today but still good.

Foot Running warm up/down 38:00 [3]
shoes: Mizuno Wave Elixir

15 mins warm up, recovery between ints and warm down.

Foot Running intervals 8:00 [4]
shoes: Mizuno Wave Elixir

4 x 2min efforts with 3min jog recovery, on singletracks on Bruce Ridge. Feeling tired and heavy. I hope i improve tomorrow...

Wednesday Oct 3, 2007 #

Cycling (Road) (Tour de Gus) 2:36:00 [3] 73.0 km (28.1 kph)
ahr:124 shoes: SH-R130S

Usual Cook-Coppins-Uriarra-Cotter-Gus' with Reubster, Prosseri, NSW Stinger and Seb. Nice morning.

Strength & Conditioning (Weights) 45:00 [3]

At ACTAS.

Tuesday Oct 2, 2007 #

Foot Running (Recovery) 49:00 [2]
ahr:121 max:148 shoes: Nike Perseus

cruisy run with Reubster, NSW Stinger and Jules around O'Connor & Bruce Ridges. Feeling better than i thought i would. prob somn to do with the 4 espressos i drank today.

Monday Oct 1, 2007 #

Foot Running warm up/down 20:00 [2]

Orienteering race (Oceania Middle Distance) 29:50 [4]
ahr:166 max:176 shoes: VJ Integrator

At Honeysuckle Creek. Ran good, lost about 40secs on the 3rd with route choice and another small mistake that cost maybe 20secs, otherwise real good. just didnt have the top speed and felt pretty weak and not confident in the rough terrain. best i've orienteered in a while but. enjoyed it too, awesome area. got smashed by jules though! 2mins behind.

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