Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shep

In the 7 days ending Sep 21, 2013:

activity	#	time	miles		km		+m
Cycling (Commuter)	2	2:45:00	53.44	(19.4/h)	86.0	(31.3/h)	400
Foot Running	4	2:24:00	17.4		28.0		425
Cycling (CX)	2	2:00:00	40.08	(20.0/h)	64.5	(32.2/h)	300
Orienteering	1	35:45	4.16	(8:35)	6.7	(5:20)	170
Total	8	7:44:45	115.08		185.2		1295

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Saturday Sep 21, 2013 #

1 PM

Foot Running warm up/down 10:00 [3]
shoes: Inov8 Xtalon 212 (2)

Orienteering race (NSW Middle Champs) 35:45 [5] 6.7 km (5:20 / km) +170m 4:44 / km
ahr:164 max:177 shoes: Inov8 Xtalon 212 (2)

Yeah so awesome to be orienteering again. Started off keen stright into the forest then thought twice about going straight with my rusty compass so went around the track. ran like that for most of the course but started to get a bit more confident as time went on. didn't miss too much except for a big 2 min mistake on the 2nd last control (21) - the one before was in the wrong spot (on the edge of the circle) so I was way lower than i thought i was. still, shouldn't have lost anywhere near that much time... great course on a really good new map too. hung on for the win over macey thanks to a solid start, with the other old man fatrat not far behind.

C • old men 1

H1/2 - Splits

Thursday Sep 19, 2013 #

Cycling (CX) (Commute) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Mavic Razor

12 PM

Foot Running 39:00 [3] 8.5 km (4:35 / km) +105m 4:19 / km
ahr:140 max:155 shoes: Nike Free Run Plus

didn't have a lot of time today but snuck out for an easy run at lunchtime. all feeling ok.

PTE 3.0

Wednesday Sep 18, 2013 #

Cycling (Commuter) (Commute) 1:25:00 [3] 43.0 km (30.4 kph) +200m
shoes: Bontrager MTB RL

dodgy ride home, big storm came, i battled a headwind and driving rain, then thunder and lightning got so close i had to stop and shelter. waited about 20 mins then continued on and came this || close to a crash with a huge kangaroo that was hiding and jumped out in front of me. glad to get home ;)

C • shoes 2

1 PM

Foot Running 49:00 [3] 10.2 km (4:48 / km) +130m 4:31 / km
ahr:144 max:172 shoes: NB 814

cruisy run with the guys from work. snuck in a 20 minute tempo effort somewhere towards the back. wasn't going super quick but i'm hoping that was due to the ripping headwind.

PTE4.2

Tuesday Sep 17, 2013 #

Cycling (Commuter) 1:20:00 [3] 43.0 km (32.2 kph) +200m
shoes: Bontrager MTB RL

wet.

Monday Sep 16, 2013 #

7 AM

Cycling (CX) (Commute) 40:00 [3] 21.5 km (32.2 kph) +100m
shoes: Bontrager MTB RL

ride into work. got hit pretty hard by a magpie on cotter road, left me with a bleeding ear... she's got me thinking, maybe magpie eggs are really tasty.

C • Challenge set 2

Sunday Sep 15, 2013 #

4 PM

Foot Running 46:00 [3] 9.3 km (4:57 / km) +190m 4:29 / km
ahr:139 max:161 shoes: Nike Pegasus 29

i'd almost call this a recovery run, been a while since i've had any training to recover from... but this has been a relatively solid week of running (4 runs!) so cruised along narrabundah hill and coolemon ridge for a bit. great views along there,the last time i remember running along coolemon ridge was with dave quayle and axe in late 2004...

PTE 3.0

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