Training Archive: ShepIn the 7 days ending 2008-03-02:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Mar 2 | ||
| Foot Running (Long) 1:48:00 [3] | |
| ahr:127 max:166 shoes: Nike Pegasus | ||
| Cockatoos run at Ainslie/Majura. This week must be the first time i've done this run and we havent run to the top of either mountain... real nice morning for running. did a short (8min) tempo effort at the end, feeling quite good too - must have been the bourbs and coke last night.
Now my monkey's dead. Poor little monkey. | ||
| Cycling (Road) (Robs Sunday Evening Tour) 1:43:00 [3]50 km (2:04 / km) | |
| ahr:116 max:156 shoes: SH-R130S | ||
| rolled around the lake and up stromlo, then back home via chifley with robw. broke rule number one of cycling though, didnt have a coffee after. | ||
Saturday Mar 1 | ||
| Foot Running warm up/down 36:00 [3] | |
| shoes: New Balance 790 | ||
| Peeling back the foreskin of Liberty | ||
| C • Lard! 4 | ||
| Orienteering tempo 47:00 [4]*** | |
| shoes: New Balance 790 | ||
| Cockatoos training at Felled Timbers in Kowen Forest. 3 x 1.5km courses on a 1:5000 map, with about 2min jog recovery in between, then an approx 4km chasing start sorta course on a 1:10000 map, mostly running that one with robw until i missed the 2nd last... the boulders out there are disguised as logs. | ||
| Foot Running (Recovery) 33:00 [2] | |
| ahr:121 max:137 shoes: Nike Pegasus | ||
| Easy run with Jo around O'Connor Ridge. Felt a bit stiff at first but much better afterwards... | ||
Friday Feb 29 | ||
| Cycling (Road) (Tour de Roger) 1:40:00 [3]49 km (2:02 / km) | |
| ahr:118 max:148 shoes: SH-R130S | ||
| Alrighty, then ... picture this if you will.
10 to 2 AM, X, Yogi DMT, and a box of Krispy Kremes, in my "need to know" pose, just outside of Area 51 Contemplating the whole "chosen people" thingy when a flaming stealth banana split the sky like one would hope but never really expect to see in a place like this. Cutting right angle donuts on a dime and stopping right at my Birkenstocks, and me yelping... Holy fucking shit! Then the X-Files being, Looking like some kind of blue-green Jackie Chan with Isabella Rossellini lips, and breath that reeked of vanilla Chig Champa Did a slow-mo Matrix descent Outta the butt end of the banana vessel And hovered above my bug-eyes, my gaping jaw, and my sweaty L. Ron Hubbard upper lip, and all I could think was: "I hope Uncle Martin here doesn't notice that I pissed my fuckin' pants." So light in his way, Like an apparition, that He had me crying out, "Fuck me It's gotta be the Deadhead Chemistry The blotter got right on top of me Got me seein' E-motherfuckin'-T!" And after calming me down with some orange slices and some fetal spooning, E.T. revealed to me his singular purpose. He said, "You are the Chosen One, the One who will deliver the message. A message of hope for those who choose to hear it and a warning for those who do not." Me. The Chosen One? They chose me!!! And I didn't even graduate from fuckin' high school. | ||
| C • rehab... 2 | ||
| Strength & Conditioning (Weights) 1:00:00 [3] | |
| at ACTAS, incl run there and back. finished off with some powerbar protein drink then a monteiths pilsener. mmm. | ||
Thursday Feb 28 | ||
| Foot Running warm up/down 38:00 [3] | |
| shoes: New Balance 790 | ||
| Nurse: Excuse me, doctor, do you have a moment?
Doctor: A moment? What's the question? Nurse: More of a situation, a gentleman in Exam 3. Doctor: What's the problem? Nurse: That is the problem: we're not sure. Doctor: You've got the chart? Nurse: Right here. Doctor: Hmm... not much here, is there? Nurse: No doctor, no obvious physical trauma, vitals are stable. Doctor: Name? Nurse: No sir. Doctor: Did someone drop him off, maybe we can speak to them? Let's get some background on this fellow. Nurse: No ID, nothing, and he won't speak to anybody. Doctor: Well, let's say hello. Doctor: Good morning, I'm Dr. Watson. How are you today? How are you today? Look son, you're in a safe place, we want to help you, in whatever way we can. But you need to talk to us, we can't help you otherwise. Now, what's happened? Tell me everything. | ||
| C • Alrighty then ... picture this if you will 5 | ||
| Foot Running tempo 30:00 [4] | |
| shoes: New Balance 790 | ||
| 2 x 15min tempo efforts in the forest on Bruce Ridge and Black Mtn, with a 5min jog in between. All good, bit dizzy at the start but otherwise running ok, until jo saw me and shouted out then when i looked around i ran into a tree... like on catching features. | ||
Wednesday Feb 27 | ||
| Foot Running long 1:33:00 [4] | |
| ahr:142 max:165 shoes: Nike Pegasus | ||
| started off putting out controls for the summer series race at north lyneham, which worked out at a good 20minute warm up. then ran a solid hour, ave hr 149, on singletracks on bruce ridge, and a short cool down at the end. feeling quite good. as i write this all the giant beans are falling out of my toasted sandwich.
"This man and his army are praying in their fortresses making guns of steeples Insurgence of people the messiah's an immigrant detained at the border Severed from his trinity, his wife, and his daughter America the beautiful, nappy headed hoedown Lynchburg throwdown It seems our favorite past-time has become our most feared future Technology has failed us. Gunshots by computer" - Saul Williams | ||
Tuesday Feb 26 | ||
| Foot Running warm up/down 30:00 [3] | |
| shoes: Nike Zoom Elite 4 | ||
"this House notes with sadness the 14th anniversary of the death of Bill Hicks, on 26th February 1994, at the age of 32; recalls his assertion that his words would be a bullet in the heart of consumerism, capitalism and the American Dream; and mourns the passing of one of the few people who may be mentioned as being worth of inclusion with Lenny Bruce in any list of unflinching and painfully honest political philosophers."
 | ||
| Foot Running intervals (Fartlek) 26:00 [4] | |
| ahr:160 max:180 shoes: Nike Zoom Elite 4 | ||
| 2 x 12mins fartlek with Wisbey around Southwell Park, with 2min jog in between. Alternating the lead every 2mins, the leader sets the pace. tough session, but some lavazza got me through it.
the sea urchin foot is fine - i spent an hour under the operating room lights of dr JLA with her tweezers and a needle getting the last of the spines out. | ||
| Strength & Conditioning (Weights) 1:00:00 [2] | |
| at ACTAS, incl. run there and back. | ||
Monday Feb 25 | ||
| Foot Running (Recovery) 40:00 [2] | |
| ahr:120 max:137 shoes: Nike Perseus | ||
| Easy run with Jo on O'Connor and Bruce Ridges. Feelking tired...
Countdown to the Anniversary of the death of Bill Hicks Day 10: "On June 16, 1993 I was diagnosed with having liver cancer that had spread from the pancreas. One of life's weirdest and worst jokes imaginable. I'd been making such progress recently in my attitude, my career and realizing my dreams that it just stood me on my head for a while. 'Why me!' I would cry out, and 'Why now!?' Well, I know now there may never be any answers to those particular questions, but maybe in telling a little about myself, we can find some other answers to other questions. That might help our way down our own particular paths, towards realizing my dream of New Hope and New Happiness." - Bill Hicks | ||
| C • Recovery run? 2 | ||