Training Archive: ShepIn the 7 days ending 2008-02-24:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Feb 24 | ||
| Foot Running long 2:02:00 [4] | |
| ahr:137 max:161 (injured) shoes: Nike Pegasus | ||
| Pretty solid run in the arvo on tracks on Bruce Ridge and Black Mtn. Nice cool afternoon, really enjoyed this run. it helped having the mp3 player on random with lateralus, salival, anema, anonymous, year zero, Y34RZ3R0R3M1X3D, down on the upside, v is for vagina, elect the dead and eat me drink me. although the remix of the great destroyer never came up.
i updated the bruce ridge map on tuesday and its already out of date again... the urchine spine foot was pretty sore but tolerable, hopefully it wont stop me having a hard week of training this week. Countdown to the Anniversary of the death of Bill Hicks Day 9: "I'm a heavy smoker. I go through two lighters a day." - Bill Hicks | ||
Saturday Feb 23 | ||
| Foot Running warm up/down 35:00 [3] | |
| shoes: Nike Pegasus | ||
| Countdown to the Anniversary of the death of Bill Hicks Day 8:
"Children are smarter than any of us. Know how I know that? I don't know one child with a full time job and children." - Bill Hicks | ||
| Foot Running intervals 33:00 [4] | |
| ahr:164 max:177 shoes: Nike Pegasus | ||
| Running down at Bawley Point. Ints were mostly on the road, with a bit at the end on the beach. Ran 6 x 3min solid efforts with a 1.5min jog recovery, then 6 x 30secs efforts with 30secs jog recovery. pushed it pretty hard and felt pretty spent at the end.
then i powered down a coke and went fishing and when a wave came in and washed over my feet it took one of my thongs with it. i stepped over to grab it before it got washed out to sea and stepped into a small rockpool and onto a sea urchin and got a right foot full of spines. sweet. i also ended up in the water in the rockpool, and got a left ankle full of another sea urchins spines. i was close to getting on funniest home videos, if only warlders had a camera. | ||
| C • sounds 3 | ||
Friday Feb 22 | ||
| Cycling (Road) (Tour de Roger) 2:08:00 [3]63 km (2:02 / km) | |
| shoes: SH-R130S | ||
| usual ride up the roger federal highway. pancakes and espresso at karl marx was awesome.
Countdown to the Anniversary of the death of Bill Hicks Day 7: "People in the United Kingdom and outside the United States share my bemusement with the United States that America doesn't share with itself." - Bill Hicks | ||
| Strength & Conditioning (Weights) 50:00 [3] | |
| at ACTAS, including jog there and back. | ||
Thursday Feb 21 | ||
| Foot Running warm up/down 38:00 [3] | |
| shoes: New Balance 790 | ||
| Countdown to the Anniversary of the death of Bill Hicks Day 6:
"Your denial is beneath you, and thanks to the use of hallucinogenic drugs, I see through you." - Bill Hicks | ||
| Orienteering tempo 22:00 [4]*** | |
| shoes: New Balance 790 | ||
| Test ran a course at North Lyneham for the Summer Series next week. Ran steady but not flat out, good fun. | ||
Wednesday Feb 20 | ||
| Foot Running long 1:22:00 [3] | |
| ahr:133 max:170 shoes: Nike Pegasus | ||
| Early run with Bevan on Bruce Ridge and Black Mtn. Too early for me, my legs were heavy as.
Countdown to the Anniversary of the death of Bill Hicks Day 5: "Music is a great energizer. It's a language everybody knows." - Bill Hicks | ||
| Cycling (Road) (Road Crit) 1:40:00 [3]49 km (2:02 / km) | |
| shoes: SH-R130S | ||
| Easy ride out to Stromlo with handsome pete then raced the crit, 18mins + 2 laps tonight. my legs were pretty heavy... it was a messy race, but we hung around near the back again and tried moving up near the end of the race. dapre cant score any more points or he'll get moved up to a grade so he did some work for pete and i. i tried to get pete on my wheel half way around the last lap but for some reason he went around me and then dropped off... coming around the last corner i was 2nd wheel and so i thought i'd better have a go, but since i'm an ordinary sprinter i only managed to hold onto 7th. some clown chopped me right before the line, his bars knocked mine and nearly knocked me off... i abused him then the race commisaire did the same ;) won $8 for token products team kitty, sweet. | ||
Tuesday Feb 19 | ||
| Orienteering 50:00 [3] | |
| shoes: Nike Perseus | ||
| Easy running putting out and picking up controls on Bruce Ridge for a group of Formula Ford racing drivers at the AIS. My cold has come back so i'm not feeling real great - planned to do ints today but i'm gonna take it a bit easy and try and get healthy...
Countdown to the Anniversary of the death of Bill Hicks Day 4: "We are the facilitators of our own creative evolution." - Bill Hicks | ||
| C • racing drivers / orienteering 2 | ||
Monday Feb 18 | ||
| Foot Running 55:00 [3]9.5 km (5:47 / km) +135m 5:24 / km | |
| ahr:131 max:150 | ||
| Cruise around singletracks on Bruce Ridge. Finished up at the gym.
Max EPOC 42ml/kg VO2 Max 32ml/kg/min Max Training Effect 3.1 Countdown to the Anniversary of the death of Bill Hicks Day 3: "Women priests. Great, great. Now there's priests of both sexes I don't listen to." - Bill Hicks | ||
| Strength & Conditioning (Weights) 45:00 [3] | |
| At ACTAS with the ACTAS Orienteering Squad (Jo). | ||