Training Log Archive: kezzaIn the 28 days ending Feb 28, 2007:
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Wednesday Feb 28, 2007 #
Gym 45:00 [3]
shoes: volleys
arvo gym sesh. 10 mins (2.3km) on the rowing machine then 30 on the weights then i did 5 on the bike as a bit of a warm down before i lost interest.
mountain bike 55:00 [3] 21.7 km (2:32 / km)
shoes: volleys
ride into the botanic gardens via the anzac pk tracks til the 3rd hill then the bikeway along the north side of the river all the way
Tuesday Feb 27, 2007 #
Orienteering 50:00 [1]
shoes: Nike Total 90 III
same sort of thing as last week (mapping the control circle) but clive turned it into a race where time is added for everything we miss.
Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Total 90 III
usual warm up before minus the sprints
race from the road along the creek then up the hill and back (about 1600m all up). handicapped start but managed to pass everyone up the hill
race from the road along the creek then up the hill and back (about 1600m all up). handicapped start but managed to pass everyone up the hill
Monday Feb 26, 2007 #
Gym 45:00 [3]
ahr:133 rhr:51 slept:8.0 shoes: volleys
went to the gym before uni and there was a bike class starting when i got there so gave it a crack. kind of annoying with the instructor person yelling stupid stuff. i definately prefer actually being out on my bike but it was a good way to pass the time.
C • rpm 2
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: mizuno - wave atlantis
warm up from the track to the bridge and back pace setting for the girls.
Running intervals 36:00 [4] 6.0 km (6:00 / km)
ahr:149 max:180 shoes: mizuno - wave atlantis
interval session @ uni with bridgy, michelle, laurina and krystal. plan was for 6 x 1km starting every 6 mins.
#1 - 3.09 (track to bridge): felt pretty good. didnt look at the monitor very much but i was sitting low 170's for most of it apart from the final few hundred metres.
#2 - 3.16 (bridge to track): legs felt pretty heavy for this one so eased it back a little in the middle section. picked it up again towards the end.
#3 - 3.21 (T to B): felt pretty tired for this one. pretty slow time (compared to most of the others anyway).
had a longer rest between #3 and #4 (extra 2 mins)
#4 - 3.14 (B to T): the longer rest helped. felt stronger and was able to keep a good pace throughout.
#5 - a long time (T to B): started 30 secs late. lost interest in this one after about 150m then jogged through to the bridge. time was about 4.30. started the next one when i should have (on the 6 min mark)
#6 - 3.13 (B to T): felt a bit heavy but seeing as it was the last one i put a bit more into it.
didnt feel that fast for this session. might be worthwhile having an easier day or so before hand so i can get really wasted.
#1 - 3.09 (track to bridge): felt pretty good. didnt look at the monitor very much but i was sitting low 170's for most of it apart from the final few hundred metres.
#2 - 3.16 (bridge to track): legs felt pretty heavy for this one so eased it back a little in the middle section. picked it up again towards the end.
#3 - 3.21 (T to B): felt pretty tired for this one. pretty slow time (compared to most of the others anyway).
had a longer rest between #3 and #4 (extra 2 mins)
#4 - 3.14 (B to T): the longer rest helped. felt stronger and was able to keep a good pace throughout.
#5 - a long time (T to B): started 30 secs late. lost interest in this one after about 150m then jogged through to the bridge. time was about 4.30. started the next one when i should have (on the 6 min mark)
#6 - 3.13 (B to T): felt a bit heavy but seeing as it was the last one i put a bit more into it.
didnt feel that fast for this session. might be worthwhile having an easier day or so before hand so i can get really wasted.
Sunday Feb 25, 2007 #
Orienteering race 20:26 [3] 4.0 km (5:07 / km)
ahr:166 slept:7.0 shoes: mizuno - wave atlantis
went to the fun day thingy at uq for the free event. started early and it was disgustingly humid. never really got into top gear out there but kept up a decent pace. got caught up in a fence left over from the O week concert then had to make a detour around a marquee so lost a little bit of time but nothing major. kinda helps knowing my way around the pace and having big flags out there.
Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
ahr:154 shoes: mizuno - wave atlantis
10 min warm up from the bridge as far as the roundabout near the track
15 min warm down over the bridge and back then down to the citycat terminal and back.
15 min warm down over the bridge and back then down to the citycat terminal and back.
home stuff 20:00 [2]
some exercises and stuff at home coz i couldnt be stuffed walking down to the gym
crunches x 60
side crunches x 20 (on each side)
split squats x 60 (on each leg)
push ups x 35
kinda lost interest after that.
crunches x 60
side crunches x 20 (on each side)
split squats x 60 (on each leg)
push ups x 35
kinda lost interest after that.
Running 47:00 [2] 10.0 km (4:42 / km)
ahr:147 max:167 shoes: asics gel GT-2120
this run was part recovery run, part testing out the new shoes and part a run coz i dont haven't done much training in the last few days. ran via the servo to anzac pk, through the normal tracks, sylvan rd, jephson st then moggil rd home.
shoes went alright. they are still quite stiff so i think i might go for a few more easy runs in them before i do a hard session.
shoes went alright. they are still quite stiff so i think i might go for a few more easy runs in them before i do a hard session.
Saturday Feb 24, 2007 #
Event: Qld Sprint Champs
Orienteering race 21:15 [5] 2.85 km (7:27 / km) +100m 6:21 / km
ahr:175 max:184 slept:10.0 shoes: Nike Total 90 III
qld sprint champs @ griffith uni (Mt Gravatt)
decided to miss the run this morning so i would be fresh for this. probably took the first control a bit fast (bit risky) but had not problem with it. few small mistakes (or had to stop to read the map properly) but it was probably no more than 45secs or a minute all up. very happy with my run and the result
decided to miss the run this morning so i would be fresh for this. probably took the first control a bit fast (bit risky) but had not problem with it. few small mistakes (or had to stop to read the map properly) but it was probably no more than 45secs or a minute all up. very happy with my run and the result
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Nike Total 90 III
Friday Feb 23, 2007 #
Running 25:47 [4] 6.0 km (4:18 / km)
ahr:164 max:179 slept:8.5 weight:62kg shoes: mizuno - wave atlantis
real struggle to get out of bed this morning. nearly broke my ankle on some junk on my floor then when i was having my pre-run breakfast i thought i would be smart and pour the sugar into my coffee... i ended up with about qtr of a kg of sugar in the cup and another qtr all over the bench.
the run went a little better. short fast run around the taringa pde/stanley tce loop. 4.30 to moggil rd/taringa pd then 10.55 to taringa pd/stanley tce then 18.40ish to stanley tce/moggill rd. the km rate might not sound awesomely fast but there are some pretty brutal hills on this loop. good to blow a few of the cobwebs off my speedy legs before the sprint champs tomorrow :)
http://www.gmap-pedometer.com/?r=724723
the run went a little better. short fast run around the taringa pde/stanley tce loop. 4.30 to moggil rd/taringa pd then 10.55 to taringa pd/stanley tce then 18.40ish to stanley tce/moggill rd. the km rate might not sound awesomely fast but there are some pretty brutal hills on this loop. good to blow a few of the cobwebs off my speedy legs before the sprint champs tomorrow :)
http://www.gmap-pedometer.com/?r=724723
mountain bike 1:00:00 [3] 22.5 km (2:40 / km)
shoes: volleys
nice easy afternoon ride into the city botanic gardens and back via bikeway and southbank. hit the turn around at ~31mins.
C • run 1
Note
i am gunna have some money again!! centrelink is giving me $416.90 per fortnight to do nothing :) how awesome is that!!
p.s. are people going to the run tomorrow morning? i kinda wanna go but that means im gunna not be 100% for the sprint champs. maybe i will go but just do a shorter one
p.s. are people going to the run tomorrow morning? i kinda wanna go but that means im gunna not be 100% for the sprint champs. maybe i will go but just do a shorter one
Thursday Feb 22, 2007 #
Note
(rest day)
the thought of going for a run today didnt appeal to me after my effort yesterday and i left it to late to go for a ride so today ended up being a rest day. felt really guilty for not doing something though.
Wednesday Feb 21, 2007 #
Gym 40:00 [2]
shoes: volleys
pre lunch gym sesh. 10 min (~2.25km) on the rowing machine then 30 on the weights.
Running long 1:48:00 [3] 22.7 km (4:45 / km)
ahr:151 shoes: mizuno - wave atlantis
had a feeling this run was gunna be a mission. unfortunately i was right. started at 5pm after the storm thingy came through.lambert rd to uni across the new bridge (i didnt swim the river, gmap hasnt taken a photo of it yet). along gladstone rd then doornoch tce round the river from west end city cat stop all the way to southbank. across the goodwill bridge and along the bikeway to the start of the time trial course (91min15sec to there ~19.5km).
did the coro drv time trial (not included in this) then ran home afterwards (16min42 ~3km) along moggill rd
http://www.gmap-pedometer.com/?r=720755
did the coro drv time trial (not included in this) then ran home afterwards (16min42 ~3km) along moggill rd
http://www.gmap-pedometer.com/?r=720755
Smackdown!!! (Coro Drv Time Trial) 8:08 [4] 2.3 km (3:32 / km)
ahr:168 shoes: mizuno - wave atlantis
wasnt expecting too much from this. started after 91mins (~19.5km) on the go and was pretty sore by that stage. didnt get the hr above 165 until about where the construction used to be. didnt get up on the toes for the finish sprint but was still moving at a decent pace. im happy with the time considering how what i had already done on the run (my equal 2nd fastest ever; same time as i did 2 weeks before nationals last year)
Tuesday Feb 20, 2007 #
mountain bike 43:40 [3] 14.2 km (3:05 / km)
ahr:147 max:162 shoes: volleys
didnt want to drive lana to the train at 6am so let her take the car meaning i had to ride to clives. went via russell tce, chapel hill resivoir (big climb) then fleming st, greenford street and the back way into gap creek. home the same way. 22.30 there and 21.06 home.
i think i maxed my MTB out down from the resivior along russell tce. got it up to 62km/hr but it didnt want to go faster :( maybe i needed to get all aerodynamic and wear lycra and all that stuff.
i think i maxed my MTB out down from the resivior along russell tce. got it up to 62km/hr but it didnt want to go faster :( maybe i needed to get all aerodynamic and wear lycra and all that stuff.
Orienteering (Clive's) 1:05:00 [2]
ahr:107 max:160 shoes: Nike Total 90 III
anti window O. had to run around and map what was in the circle. good exercise. had to really visualise the terrain and then put it onto the paper. pace slowed down a lot from the mapping but it was more technical training than physical today.
Monday Feb 19, 2007 #
Gym 50:00 [3]
rhr:44 slept:9.0 shoes: volleys
mid morning gym sesh. 10 mins (~2.3km) on the rowing machine then 40 on the weights
mountain bike 58:00 [2] 21.0 km (2:46 / km)
shoes: mizuno - wave atlantis
rode to the track via swann rd (8min 3km)
rode home via caltex servo, toowong, southbank, city and the bikeway. wasnt pushing too hard (kinda a recovery ride after intervals) but picked up the pace when i could.
rode home via caltex servo, toowong, southbank, city and the bikeway. wasnt pushing too hard (kinda a recovery ride after intervals) but picked up the pace when i could.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: mizuno - wave atlantis
light jog round the track x 2 for a warm up plus streches and a few run throughs
even lighter jog round the track x 3 for a warm down
even lighter jog round the track x 3 for a warm down
Running intervals 42:00 [4] 5.0 km (8:24 / km)
ahr:149 max:181 shoes: mizuno - wave atlantis
intervals session @ the taringa grass track
plan was to do 4x1500m starting every 10 mins and if i was feeling ok put a 200m in the recovery. hindsight says i was a bit ambitious.
1500m (#1) 4.59: probably went out a bit hard but i couldnt remember what sort of pace i do these at so i was kinda miaking it up. ave hr was ~176, max ~180
200m started after about 2.30 recovery
1500m (#2 not!!) got about 100m into this one before i gave up realising i still hadnt recovered after the 200
1500m (#2) 5.10: started at the 15 min mark. started to feel a bit tired towards the end but kept going. ahr was ~175 max 179
1500m (#3) 5.11: started at the 25 min mark. pretty tired for this one. managed a kick at the end but that was about all i had.
1500m (#4 not!!) started at 35min. wasn't feeling good for this one got 150m into it before i decided that was enough 1500's for the day.
400m (#1) 70sec: started at 38min. felt smooother than the 400s last week but legs were a bit heavy by this stage.
400m (#2) 80sec: started at 41min. legs very heavy. got about halfway round at full speed then jogged to the home straight and sprinted in.
plan was to do 4x1500m starting every 10 mins and if i was feeling ok put a 200m in the recovery. hindsight says i was a bit ambitious.
1500m (#1) 4.59: probably went out a bit hard but i couldnt remember what sort of pace i do these at so i was kinda miaking it up. ave hr was ~176, max ~180
200m started after about 2.30 recovery
1500m (#2 not!!) got about 100m into this one before i gave up realising i still hadnt recovered after the 200
1500m (#2) 5.10: started at the 15 min mark. started to feel a bit tired towards the end but kept going. ahr was ~175 max 179
1500m (#3) 5.11: started at the 25 min mark. pretty tired for this one. managed a kick at the end but that was about all i had.
1500m (#4 not!!) started at 35min. wasn't feeling good for this one got 150m into it before i decided that was enough 1500's for the day.
400m (#1) 70sec: started at 38min. felt smooother than the 400s last week but legs were a bit heavy by this stage.
400m (#2) 80sec: started at 41min. legs very heavy. got about halfway round at full speed then jogged to the home straight and sprinted in.
Sunday Feb 18, 2007 #
Note
slept:12.0 (rest day)
considered going for a run but 60+ k's for the week is still a decent effort. thought about a gym session but decided it was too much effort and a whole day off wouldnt hurt.
p.s. anyone up for some intervals at the uni tomorrow arvo?
p.s. anyone up for some intervals at the uni tomorrow arvo?
Saturday Feb 17, 2007 #
Running 1:14:21 [2] 12.0 km (6:12 / km)
ahr:140 max:167 slept:6.5 shoes: mizuno - wave atlantis
pretty cruisey run around the gap/enoggera reservoir/gap creek with the saturday morning bunch from bridgys place. long uphill to start with which hurt. calves were tight but i stretched them lots while i was waiting for the rest of them to climb the hill. had a drink/breather at gap creek. along the creek track then up the wall (had to walk that section it was so steep and rough). home through the streets.
http://www.gmap-pedometer.com/?r=711335
http://www.gmap-pedometer.com/?r=711335
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: mizuno - wave atlantis
warm up for the park o + collecting controls around the oval afterwards.
Orienteering race 29:54 [4] 4.0 km (7:29 / km)
ahr:162 shoes: mizuno - wave atlantis
legs were a bit heavy after this morning but still managed alright apart from a few hills which involved short walks. generally navigation was passable apart from not seeing a couple of controls when i was standing next to them and my compass work could have been better (prob would have helped if i had a compass!!). and dane said i couldnt break 30 minutes!!! that'll learn him....
Friday Feb 16, 2007 #
Running warm up/down 18:40 [3] 4.0 km (4:40 / km)
ahr:152 shoes: mizuno - wave atlantis
run to top of Anzac Pk (via servo). 12mins (~2.4km with lots of uphill). good stretch at the gate to the bush. calves were pretty tight and all over felt hretty heavy.
run home from Anzac Pk. came home via Disraelli St coz i was tired and thirsty. took 6.40 and is mostly downhill (~1.5km)
run home from Anzac Pk. came home via Disraelli St coz i was tired and thirsty. took 6.40 and is mostly downhill (~1.5km)
Running hills 28:36 [3] 5.0 km (5:43 / km)
ahr:158 max:179 slept:14.0 weight:62kg shoes: mizuno - wave atlantis
hills session @ Anzac Park
big sleep last night so well rested (arvo nap 3-7pm, back in bed by 9pm woke up 7am this morning).
didnt feel like i was moving too fast around the loop (i had a walk along the road in the playground section). hr was peaking in the above 175 up most of the hills and dropping quickly down most of them (got it down to 149 down a long downhill). managed to run up the 2 big hills at the end without walking this week week which is good. could probably handle a longer hills session in the coming weeks but i couldnt be stuffed going over to mt cootha. im not that crazy!!
big sleep last night so well rested (arvo nap 3-7pm, back in bed by 9pm woke up 7am this morning).
didnt feel like i was moving too fast around the loop (i had a walk along the road in the playground section). hr was peaking in the above 175 up most of the hills and dropping quickly down most of them (got it down to 149 down a long downhill). managed to run up the 2 big hills at the end without walking this week week which is good. could probably handle a longer hills session in the coming weeks but i couldnt be stuffed going over to mt cootha. im not that crazy!!
mountain bike 1:01:00 [3] 24.0 km (2:33 / km)
shoes: volleys
afternoon roll into the city via the bikeway, coro drv, southbank and the botanic gardens. home the same way. legs feel fine after this morning so thats good
Thursday Feb 15, 2007 #
mountain bike 45:00 [2] 16.0 km (2:49 / km)
ahr:122 rhr:47 slept:9.0 weight:62.5kg
plan was to go for a recovery ride into the city. got as far as anzac park when i saw O flags out and i remembered the thursday event was on.rode home and got my gear then rode back. rode home afterwards.
Orienteering race 34:07 [3] 4.5 km (7:35 / km)
ahr:150 max:168 shoes: Nike Total 90 III
really wasnt in the mood for this one. forgot to take my compass and description holder and didnt take a punch card. kinda just cruised around with the occasional walk. even though my legs felt a bit tired after last night i still felt strong on the flat and the hills. no navigation probs which is good.
Wednesday Feb 14, 2007 #
Gym 40:00 [2]
shoes: volleys
morning gym session. 10 min treadmill warm up followed by ~30 mins on the machines. not really in the mood for a hard sesh so took it pretty easy.
Running long 1:41:30 [3] 23.0 km (4:25 / km)
ahr:156 max:170 shoes: mizuno - wave atlantis
long run into the city
legs pretty sore after yesterday (quads, hammys and calves) but gave them a stretch at the top of anzac park and they came good. i could still feel 'em a bit towards the end but it was managable.
ran servo, anzac pk (11.50), windy route through anzac pk, sylvan rd, coro drv, over to southbank, through the arbour thingo, over to the botanic gardens, turned around at the end of the gardens, back via the southbank arbour thingo to the train bridge on coro drv (85:30)
coro drv time trial (not included in this)
home along mogill rd (16mins). this was a bit of a struggle. the last 1.5kms really hurt.
http://www.gmap-pedometer.com/?r=711372 (that is for the whole run)
legs pretty sore after yesterday (quads, hammys and calves) but gave them a stretch at the top of anzac park and they came good. i could still feel 'em a bit towards the end but it was managable.
ran servo, anzac pk (11.50), windy route through anzac pk, sylvan rd, coro drv, over to southbank, through the arbour thingo, over to the botanic gardens, turned around at the end of the gardens, back via the southbank arbour thingo to the train bridge on coro drv (85:30)
coro drv time trial (not included in this)
home along mogill rd (16mins). this was a bit of a struggle. the last 1.5kms really hurt.
http://www.gmap-pedometer.com/?r=711372 (that is for the whole run)
Smackdown!!! (new P.B.) 8:01 [4] 2.3 km (3:29 / km)
ahr:169 max:178 shoes: mizuno - wave atlantis
this doesnt make any sense. until a couple of weeks a go, i had only ever broken 8.35 once (8.12 with bunnies to chase). then i did 8.09 last week (ahr 170 max 180) on relatively fresh legs. then i do an 8.01 on tired legs after 85 mins running and my max and ahr is lower. anyone know what is going on?
legs were pretty tired but still managed to cruise along. kicked about 50m after the tunnel and was surprised to find i actually had something in the tank to kick with
legs were pretty tired but still managed to cruise along. kicked about 50m after the tunnel and was surprised to find i actually had something in the tank to kick with
Tuesday Feb 13, 2007 #
Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
ahr:147 shoes: mizuno - wave atlantis
run to and from the grass track near the toowong bowls club.
raced the traffic on the way there along moggil rd. the good news is i smashed 'em with out even pushing too hard. but both lanes were hardly moving most of the time. oh well. a win is a win i spose.
very light jog home including a few walks.
raced the traffic on the way there along moggil rd. the good news is i smashed 'em with out even pushing too hard. but both lanes were hardly moving most of the time. oh well. a win is a win i spose.
very light jog home including a few walks.
Running intervals 30:00 [4] 3.6 km (8:20 / km)
ahr:150 max:181 slept:7.0 shoes: mizuno - wave atlantis
had to drop lana at the train station early so figured since i was up i should get a sesh in. was drizzling pretty steadily but nothing serious. the good thing was it kept all the personal trainer people away from the track. calves were incredibly tight after the warm up but streched them out and they seemed to come good.
plan was to run 6 x 400 then a few 100's. 6th 400 was one of my slowest so did another one to try and get it close to the first. times were 70, 71, 72, 73, 72, 73, 72. started a new one every three minutes so i had ~105 sec recovery (HR was getting back below 120 for almost all of them). MaxHR was 178 to 181 for all of them. after the 400's, sprinted the along the straights then easy jog/walk around the bend (2 laps/4 x 100). after that did another 400 to make it a nice even 30 mins (ran 71sec).
first track intervals sesh in quite a while so wasnt expecting brilliant times but im pretty happy with them. im definately not a track runner though. my arms were going everywhere (at least they felt like it) and felt like an absolute gumby). also ran in the 2nd lane coz the first one was a bit chopped up and it had big clumps of grass sticking up (although the 2nd lane wasnt much better).
plan was to run 6 x 400 then a few 100's. 6th 400 was one of my slowest so did another one to try and get it close to the first. times were 70, 71, 72, 73, 72, 73, 72. started a new one every three minutes so i had ~105 sec recovery (HR was getting back below 120 for almost all of them). MaxHR was 178 to 181 for all of them. after the 400's, sprinted the along the straights then easy jog/walk around the bend (2 laps/4 x 100). after that did another 400 to make it a nice even 30 mins (ran 71sec).
first track intervals sesh in quite a while so wasnt expecting brilliant times but im pretty happy with them. im definately not a track runner though. my arms were going everywhere (at least they felt like it) and felt like an absolute gumby). also ran in the 2nd lane coz the first one was a bit chopped up and it had big clumps of grass sticking up (although the 2nd lane wasnt much better).
Monday Feb 12, 2007 #
Note
slept:10.0 (rest day)
fell asleep on the floor and woke up a few hours later when a dirty big storm came through. i was all tired and not in the mood and stuff so i figured a day off wouldnt hurt.
Sunday Feb 11, 2007 #
mountain bike race (MTBO) 1:37:43 [3] 22.0 km (4:27 / km)
ahr:140 slept:6.0 shoes: volleys
was pretty wrecked when i got home from the event at 10.30 last night and was still pretty wrecked when i got up at 5.30am. drove up to Woodford for the MTBO. was kinda just cruising round til about number 5 when something clicked and i remembered how to ride my bike and navigate. stuffed up number 4 pretty massively when i didnt see the overgrown track and ended up about 500m down the road (10 mins). other than that the navig was pretty simple (i.e.2nd left then right sort of thing).
saw something pretty funny out there. two people on a tandem bike absolutely ate shit right in front of me. i bet not that many people have seen that before.
saw something pretty funny out there. two people on a tandem bike absolutely ate shit right in front of me. i bet not that many people have seen that before.
Running 34:18 [2] 6.0 km (5:43 / km)
ahr:135 max:153 shoes: mizuno - wave atlantis
pretty cruisey recovery run along moggil rd to the regatta and back. bit heavy to start with but came good. 17.06 to the regatta so pretty even pace (although very slow).
Saturday Feb 10, 2007 #
Running 54:21 [3] 10.0 km (5:26 / km)
ahr:144 max:170 slept:7.0 shoes: mizuno - wave atlantis
sat morning run around gap creek from clares place. didnt have much in the legs for the whole run but managed ok with the pretty cruisey pace we were running at.
Running 1:30:00 [2]
shoes: mizuno - wave atlantis
putting out controls for the park O and setting up. + warm up for night O and collecting controls after the night O. jogging round in the bush at night is scary.
Orienteering race 54:23 [4] 7.0 km (7:46 / km)
ahr:163
Night O @ Anzac Pk
pretty awesome fun. very detailed course with 3 or 4 butterfly loops. messed up 14 a bit (ended up at 9 instead - maybe 1 min lost). other than that it was pretty good except i jarred my bad ankle again a few times. must have done a few things right coz scott simson was 2nd on 64 mins and the rest were high 60's or 70's. i think i need a pretty serious handicap when i run at anzac pk coz i know it too well.
pretty awesome fun. very detailed course with 3 or 4 butterfly loops. messed up 14 a bit (ended up at 9 instead - maybe 1 min lost). other than that it was pretty good except i jarred my bad ankle again a few times. must have done a few things right coz scott simson was 2nd on 64 mins and the rest were high 60's or 70's. i think i need a pretty serious handicap when i run at anzac pk coz i know it too well.
Friday Feb 9, 2007 #
Note
slept:6.0 (rest day)
figured i should prob have a rest day after the last few days and before the weekend.
Thursday Feb 8, 2007 #
mountain bike 2:22:00 [3] 53.0 km (2:41 / km)
ahr:139 slept:10.0 shoes: volleys
wanted to get a good solid ride in before the MTBO this sunday so took the bike out around pretty much the entire western side of brissy.
started off south along the freeway to a bit past mt ommaney then back the same way then through anzac pk. out to coro drv round the river to uni, across the new bridge, through the streets to orleigh pk in west end. right round the river to southbank then over to the botanic gardens, back to southbank then home along coro drv and the freeway.
really nice ride but tiring. glad i took a few museli bars out there with me coz i needed em.
more importantly, i figured out one thing on the ride; god definately wasnt a male cyclist!!
started off south along the freeway to a bit past mt ommaney then back the same way then through anzac pk. out to coro drv round the river to uni, across the new bridge, through the streets to orleigh pk in west end. right round the river to southbank then over to the botanic gardens, back to southbank then home along coro drv and the freeway.
really nice ride but tiring. glad i took a few museli bars out there with me coz i needed em.
more importantly, i figured out one thing on the ride; god definately wasnt a male cyclist!!
Wednesday Feb 7, 2007 #
Running 50:20 [3] 10.0 km (5:02 / km)
ahr:163 max:180 slept:7.0 shoes: mizuno - wave atlantis
morning run round anzac park. planned to do some surges but it ended up turning into a hills session.
11.20 to top of anzac park via servo (kinda a warm up)
ran around the track (where i normally take the bike + a few extra bits) to the ring road then back along the tracks closest to the freeway. managed to get up all the hils except the last one back up to taringa pde (i hate that hill)
10.40 home from top of anzac park via servo.
of the 30 mins or so in the bush the hr spent about 10min above 170. took a while to get it down towards the last few hills.
11.20 to top of anzac park via servo (kinda a warm up)
ran around the track (where i normally take the bike + a few extra bits) to the ring road then back along the tracks closest to the freeway. managed to get up all the hils except the last one back up to taringa pde (i hate that hill)
10.40 home from top of anzac park via servo.
of the 30 mins or so in the bush the hr spent about 10min above 170. took a while to get it down towards the last few hills.
C • nice 1
Running 41:30 [2] 8.5 km (4:53 / km)
ahr:150 shoes: mizuno - wave atlantis
pretty cruisey late arvo run along moggil rd and coro drv to the train bridge.
did the time trial (not included in this entry)
ran home from the regatta.
expected to be at least a bit sore or tired from this morning but i was actually feeling pretty good. stopped and had a chat to mat halfway along coro drv.
did the time trial (not included in this entry)
ran home from the regatta.
expected to be at least a bit sore or tired from this morning but i was actually feeling pretty good. stopped and had a chat to mat halfway along coro drv.
Smackdown!!! (coro drv time trial) 8:09 [4] 2.3 km (3:33 / km)
ahr:171 shoes: mizuno - wave atlantis
started the time trial after 26 mins on the go so was well warmed up and felt good. didnt look at my watch til the end which seemed to work coz i just kept running. even picked up the pace a bit towards the end. must have done something right coz i knocked 3 secs of the PB (was 8:12). can definately go faster coz i was feeling pretty good at the end
Tuesday Feb 6, 2007 #
Gym 50:00 [3]
ahr:115 slept:10.0 shoes: volleys
pre lunch gym sesh. did 3km (17min warm up) then the rest on the weights. stopped when i started to get hungry.
mountain bike 28:00 [2] 5.0 km (5:36 / km)
ahr:147 shoes: volleys
got sick of cleaning the flat up so went to gap creek early for a ride before the weekend. took the bike around the loopy track to the east of the carpark that we always used to run round. it is a whole lot more technical than i remember (or maybe i just suck more than last time). almost came off a few times over fallen trees and dirty big rocks on the track. had one massive one just after going up the ridge line through the middle. not enough speed coming up a steep bank + being in the wrong gear + being a sucky rider = kieran ending up face first in the creek about a metre and a half down the hill with the bike upside down on top of me. that one hurt!! overall good fun but i think i gotta go faster (i can run that loop in about 20 mins)
Orienteering 1:00:00 [3] 3.0 km (20:00 / km)
ahr:112 shoes: Nike Total 90 III
window exercise @ gap creek east
i think i got the wrong idea about this one. i got to the circle and drew everything in (extended the contors, missing features, etc) not just the thing clive had taken out. spent a few mins at each control doing that til i realised we just needed the one thing. got seriously lost on # 3 (and so i missed # 4). still not sure what happened except that i ran in the wrong direction. woops...
i think i got the wrong idea about this one. i got to the circle and drew everything in (extended the contors, missing features, etc) not just the thing clive had taken out. spent a few mins at each control doing that til i realised we just needed the one thing. got seriously lost on # 3 (and so i missed # 4). still not sure what happened except that i ran in the wrong direction. woops...
Monday Feb 5, 2007 #
mountain bike 1:07:00 [3] 24.7 km (2:43 / km)
slept:7.0 shoes: volleys
morning ride round the normal route (anzac pk, coro drv, southbank, botanic gdns, southbank, coro drv then bikeway home) into the city.
Running warm up/down 37:00 [3] 8.0 km (4:38 / km)
ahr:148 shoes: mizuno - wave atlantis
warm up and down for intervals.
ran from guyatt pk to the 1500m mark then back to start (4.5km all up in 21 min)
ran from start to 1000m mark then back to guyatt pk(3.5 km in 16min)
ran from guyatt pk to the 1500m mark then back to start (4.5km all up in 21 min)
ran from start to 1000m mark then back to guyatt pk(3.5 km in 16min)
Running intervals 6:20 [4] 2.0 km (3:10 / km)
shoes: mizuno - wave atlantis
um yea.... pretty piss poor effort at an interval sesh. plan was to do 6 x 1km reps but lost interest after the first one. stomach was incredibly sloshey which didnt help. legs were still feeling really good after the second one so could have pushed through it but was slack.
#1 (0 - 1000m) 3.05 ahr 169 max 179
recovery was about 2min walking round til hr dropped to ~115
#2 (1000m - 0) 3.15 ahr 167 max 176 (felt really slow and felt sick in the stomach)
did the same recovery and got about 100m into #3 before i gave up on it
#1 (0 - 1000m) 3.05 ahr 169 max 179
recovery was about 2min walking round til hr dropped to ~115
#2 (1000m - 0) 3.15 ahr 167 max 176 (felt really slow and felt sick in the stomach)
did the same recovery and got about 100m into #3 before i gave up on it
Sunday Feb 4, 2007 #
Gym 32:00 [3]
rhr:49 slept:13.0 weight:62.5kg (rest day) shoes: volleys
went to the gym after lunch. 2km (12 min warm up) then 20 on the weights.wasnt really in the mood so nothing to strenuous.
Saturday Feb 3, 2007 #
Event: Waitangi 4 Day 2007
Running 1:14:51 [3] 14.0 km (5:21 / km)
ahr:146 max:167 slept:4.5 shoes: mizuno - wave atlantis
pretty cruisey run from lance and wendys place in bardon. up through bardon hills to mt cootha then up to channel 9 across the top to the lookout then back down via slaughter falls. stopped up the top for a drink/let people catch up then had a 10 min break at the lookout.
didnt get pushed all that hard (hr was sittin about 140 and got it up to mid 150s up some of the hills). on tracks for a lot of it but some time on roads. enjoyed the run but the early start sucked
didnt get pushed all that hard (hr was sittin about 140 and got it up to mid 150s up some of the hills). on tracks for a lot of it but some time on roads. enjoyed the run but the early start sucked
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: mizuno - wave atlantis
quick warm up (light jog then a few run throughs)
no warm down
collected some controls afterward
no warm down
collected some controls afterward
Orienteering race 28:40 [4] 4.5 km (6:22 / km)
ahr:165 shoes: mizuno - wave atlantis
cyclones park o @ underwood park
i was feeling good at the end of the run this morning but by the time i started this one i was completely rooted. was just feeling physically and mentally stuffed. did quite a bit of walking out there but somehow managed a win.
i was feeling good at the end of the run this morning but by the time i started this one i was completely rooted. was just feeling physically and mentally stuffed. did quite a bit of walking out there but somehow managed a win.
Friday Feb 2, 2007 #
mountain bike 50:00 [3] 20.75 km (2:25 / km)
ahr:140 slept:12.0 shoes: volleys
went and visited olly at the hospital. got home about 6.45 then decided i wanted to go for a ride. went along the bikeway into the city then back the same way.
C • 4
Note
who is keen to start up intervals again? something like what we did last year at uni but maybe change it up a bit.
i was thinking monday or wednesday arvo/night but whatever works best for people
i was thinking monday or wednesday arvo/night but whatever works best for people
Thursday Feb 1, 2007 #
mountain bike 25:00 [2] 6.0 km (4:10 / km)
ahr:130 shoes: volleys
cruisey ride to the mt cootha gardens (via the freeway) then back home again.
Orienteering race 22:58 [4] ***** 4.0 km (5:45 / km)
ahr:168 slept:4.5 shoes: mizuno - wave atlantis
mid week event @ mt cootha botanic gardens
olly was sposed to come but he "slept in" (MEOW!!!). legs a bit tight and heavy from last night but nothing major. started off pretty well round the carpark. got a bit confused in the maze in the middle but nothing that stopping and reading the map couldnt fix. the climb up to 9 was an absolute bitch. finished off pretty strong and everything seemed to fall into place.
olly was sposed to come but he "slept in" (MEOW!!!). legs a bit tight and heavy from last night but nothing major. started off pretty well round the carpark. got a bit confused in the maze in the middle but nothing that stopping and reading the map couldnt fix. the climb up to 9 was an absolute bitch. finished off pretty strong and everything seemed to fall into place.
Orienteering race 29:03 [3] ***** 4.0 km (7:16 / km)
ahr:158 shoes: mizuno - wave atlantis
went for a run around my long course for next weekend pretty much straight after i finished the event. took it a bit easier to see what an average time would be (plus i was stuffed). very complex route choice in places. saw a snake in the middle of the path so that affected my route choice a bit(only about 2 ft long tree snake but it still counts). overall it seems like a good course. prob gunna be a little bit more physical than some of the other park o's but it might harden a few people up. considered running the short course but i was tired and all sweaty and icky.
C • 4km? 3