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Training Log Archive: Shep

In the 7 days ending Sep 11, 2011:

activity	#	time	miles		km		+m
Foot Running	7	4:42:00	13.05		21.0
Orienteering	2	2:05:50	11.18	(11:15)	18.0	(6:59)	545
Cycling (Commuter)	3	1:00:00
Total	11	7:47:50	24.23		39.0		545

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Sunday Sep 11, 2011 #

11 AM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212

12 PM

Orienteering race (NSW Long Champs ) 1:33:00 [3] 13.0 km (7:09 / km) +545m 5:55 / km
shoes: Inov8 Xtalon 212

At rydal showground. Classic spur gully, not my cup of tea. Figured it was a good chance for a solid long run so tried to be focused. Ran ok, not super clean but no real mistakes. The course turned brutal in the end and I started to struggle, needed a gel! Knees were real sore up and downhill, really need to do some stretching... got Blair by 4mins or so, any longer and he'd have had me I reckon!

C • shit area 6

M21A - Splits

Saturday Sep 10, 2011 #

Event: NSW Middle & Long Champs

2 PM

Foot Running warm up/down 15:00 [3]
shoes: Inov8 Xtalon 212

Orienteering race (NSW Champs Middle) 32:50 [4] 5.0 km (6:34 / km)
shoes: Inov8 Xtalon 212

At Long Swamp. Ripper of a course, almost entirely up in the rock. Ran pretty good, not as smooth as i like to be in this terrain but hit all the controls good. got a bit hesitant on the way down to 18 so just bailed out of the rock, not sure if or how much time i lost but it wasn't a disaster. tough terrain, its realy green now so it was a battle the whole way. won M21A by about 10mins over blairtrewin but was only about 4mins up on M20 winner Big D.

C • 10 mins 2

Friday Sep 9, 2011 #

8 AM

Foot Running (Commute) 44:00 [3] 10.0 km (4:24 / km)
shoes: Nike Free Run Plus

cruised in to work, even did my "usual" pre race 4 x 30secs with 2min jog recovery on the way. feeling ok except for real tight hamstrings.

Thursday Sep 8, 2011 #

7 AM

Cycling (Commuter) 20:00 [3]
shoes: Mavic Razor

cruised in to work.

4 PM

Foot Running 1:10:00 [3]
shoes: Nike Free Run Plus

longer run home around the back side of mt ainslie plus a bit more.

Wednesday Sep 7, 2011 #

6 AM

Foot Running intervals (Axe Sep 1) 26:00 [4]
shoes: Brooks Adrenaline GTS

Did Axe's session with 3 x 1km then 4 x 1min hills. Have no grus8an in Canberra nso hit up the bruce ridge singletracks for the 1km's and O'Connor Ridge for the hills. Happy to voodoo some of Axemans form, 2011 Göteborg district champ in Night and Middle - on his way to winning the overall Göteborg Champions leather jacket.

C • Voodoo effect 4

Foot Running warm up/down 18:00 [3]
shoes: Brooks Adrenaline GTS

Tuesday Sep 6, 2011 #

7 AM

Foot Running 50:00 [3] 11.0 km (4:33 / km)
shoes: Asics GEL-1150

Cruisy run (call it a recovery run) into work the slightly longer way. Left hamstring pretty tight otherwise feeling ok after 3 days of reasonable training...

4 PM

Cycling (Commuter) 20:00 [3]
shoes: Mavic Razor

ride home from work, picked up roy at wattle on the way.

Monday Sep 5, 2011 #

8 AM

Cycling (Commuter) 20:00 [3]
shoes: Mavic Razor

ride to work, dropped roy off at wattle on the way.

5 PM

Foot Running intervals (Bomb Aug 30) 27:00 [4]
shoes: Nike Free Run Plus

ran Bomb's 7 x 3min with 1min recovery session from last Saturday. the Voodoo is pretty weak at that (time) distance, but it's still there. did it in the dark even, but unlike Bomb, I never felt good.

Foot Running warm up/down 22:00 [3]
shoes: Nike Free Run Plus

before and after the ints on the run home from work. i really need to do some stretching.

C • storm 4

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