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Training Log Archive: Shep

In the 11 days ending Oct 9, 2006:

activity # timemileskm+m
  Orienteering5 4:14:52
  Foot Running8 3:45:00
  Strength & Conditioning1 48:00
  Total9 8:47:52

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FrSaSuMoTuWeThFrSaSuMo

Monday Oct 9, 2006 #

Note
(rest day)

Hespresso breakfast at Ginos in Freo with el gruppo deluxo

Sunday Oct 8, 2006 #

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

Orienteering race (Australian Relay Champion) 41:00 [5] ****
ahr:169 max:178 shoes: Adidas Neptune

Finally a race I am happy with! Couldnt have gone that much better technically, and i was real pleased to keep NSW behind, its not often we get to race with pressure like Jules starting some (unknown) short time afterwards hunting you down... The sort of situation where Ecmo would crack like fine china on a gas cooker. Got another mug for our efforts, cracker stuff candyman and frogga.

Saturday Oct 7, 2006 #

Event: Scott 24Hr MTB Race
 

Foot Running warm up/down 20:00 [2]
shoes: Nike Zoom Elite 2

C • Nice work Shep 9

Orienteering race (Australian Long Champions) 1:41:00 [5] *****
ahr:167 max:179 shoes: Adidas Neptune

Won the race but I was pretty disappointed with orienteering! Started pretty badly, missed pretty much all of the first 10 controls! Got into it after that and gradually wound it up, hearing i wasnt far behind at the map change gave me a big confidence boost, i guessed everyone would be making mistakes as well but you never know and it was good to get confirmation... Not as good as winning a mug though.

Friday Oct 6, 2006 #

Foot Running (Recovery) 31:00 [2]
ahr:126 max:148 shoes: Nike Zoom Elite 2

Easy run in York, ran up Mount Brown and checked out the view. Legs a bit heavy.

Thursday Oct 5, 2006 #

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

Orienteering race (Australian Sprint Champio) 13:39 [5] ****
ahr:176 max:185 shoes: Adidas Neptune

Ran good, but started a little slow and also started running to 9 from 5 and then was messy out of 6. Pretty happy with my race otherwise, although disappointed to be so far (19 seconds) off the win! Still, the mug i won reduced any disappointment to a mere fuzzy feeling somewhere in the back of my head just above that little knob where the spine joins the skull.
C • medulla oblongata.....one of t... 4

Wednesday Oct 4, 2006 #

Foot Running 31:00 [3]
ahr:126 shoes: Nike Zoom Elite 2

Easy jog along Swan River in Perth, with 4 x 100m run-throughs and walk back recovery at the end.

Tuesday Oct 3, 2006 #

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

Orienteering race (NOL Middle Distance) 42:13 [3] ****
ahr:172 max:180 shoes: Adidas Neptune

Ran ok, mostly good but made 2 x 1min mistakes plus a couple of smaller ones. Pretty disappointing to be missing so much on such an easy area.

Monday Oct 2, 2006 #

Note
(rest day)

Sunday Oct 1, 2006 #

Orienteering race (WA Championships Day 2) 57:00 [4]
ahr:159 max:173 shoes: VJ Panther

Long Distance. Started out ok but got bad blisters again so stopped and walked home in my socks.

Saturday Sep 30, 2006 #

Event: AUS National Championship Carnival
 

Foot Running (Recovery) 37:00 [3]
ahr:134 max:152 shoes: Nike Zoom Elite 2

Easy run from hotel into Perth to pick up hire car.

Strength & Conditioning race (WA Championships Day 1) 48:00 [3]
shoes: Adidas Neptune

Missed 2nd control which was in the wrong spot. Wasnt feeling real great either so stopped.

Friday Sep 29, 2006 #

Foot Running warm up/down 42:00 [3]
ahr:126 shoes: Nike Zoom Elite

Easy running along trails on O'Connor & Bruce Ridge, warm up with Jo, plus the recovery between ints, warm down with a family of wombats and a lone paddymelon.

Foot Running intervals 4:00 [4]
shoes: Nike Zoom Elite

4 x 1min firm efforts with 2 min jog recovery on the mtb singletracks on Bruce Ridge.

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