Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 29 days ending Feb 29, 2008:

activity # timemileskm+m
  road bike6 8:20:00 96.31 155.0
  Running8 5:03:00 33.81 54.41
  Smackdown!!!1 24:13 3.23(7:30) 5.2(4:39)
  Orienteering1 22:20 2.11(10:34) 3.4(6:34)
  Total14 14:09:33 135.46 218.01
averages - sleep:6.8 weight:59.1kg

» now

Friday Feb 29, 2008 #


spent most of the day ridiculously hungover...needless to say there was no training

Thursday Feb 28, 2008 #

Running intervals 45:00 [3] 7.5 km (6:00 / km)
slept:6.0 shoes: mizuno wave azure II

morning intervals @ uni

very hard to back up after yesterdays smashfest then beers (<12hrs between sessions). aiming for 4 x 1km - i lasted one and a half. legs had nothing. pace was also very slow but its my first intervals session in about a year...


2 x 1km, 2 x 500m, 2 x 250 with ~90s recovery
3:39, 3:47, 2:03, 2:04, 50, 50


im shattered now....

Wednesday Feb 27, 2008 #

Running (warm up) 17:00 [4] 3.5 km (4:51 / km)
shoes: mizuno wave azure II

into anzac pk for the smackdown
got home from uni at 5.10pm, out the door at 5.20pm. went reasonably hard so i wasnt too late. heaps of time...

Smackdown!!! 24:13 [5] 5.2 km (4:39 / km)
shoes: mizuno wave azure II

anzac pk smashfest
went out reasonably hard trying to keep mat in sight. good pace up most of the early hills (took some ground out of mat on each one but he put it back into me quickly on the downhill). started suffering on the traverse then lost about 100m to mat over the descent and back up to the top of dogwood. recovered by the rockpool and brought it home reasonably strong although i had no kick in me to break 24mins. solid effort. plenty of room for improvement.

The route is killer - as soon as you finish smashing yourself on one climb, then running flat out on the descent, there is another climb straight away. very aptly named event.

Running (warm down) 6:00 [2] 1.0 km (6:00 / km)
shoes: mizuno wave azure II

token effort

Tuesday Feb 26, 2008 #

road bike 1:20:00 [3] 35.0 km (2:17 / km)

I'm going to call this one a recovery ride. Not quite sure what I'm recovering from but I'm sure it is from something...

morning spin around river loop minus indooroopilly and chelmer/tennyson/yeronga (i.e. cut across the green bridge). heart wasnt in it so just a roll around

Monday Feb 25, 2008 #


busy day doing stuff

Sunday Feb 24, 2008 #

Orienteering 22:20 [3] 3.4 km (6:34 / km)
shoes: mizuno wave azure II

sprint champs @ st peters
I decided it was an ominous warning at the start line when i discovered the control descriptions from the oz champs in dubbo still in my description holder. gives some indication of my recent level of orienteering competition....

the race went reasonably well. took a while for everything to remember how to orienteer. got stuck in a playground at one stage when i found a locked gate. lost maybe 30-45 secs. then took the long way around the creek on the way to 11. Also managed to find a patch of bush/long grass with an earthbank on the way to 13. very unfit and very rusty and probably deserved to be more than 2.5mins off the pace. i now have 2 weeks to get fit....

Running warm up/down 5:00 [3] 1.0 mi (5:00 / mi)
shoes: mizuno wave azure II

token effort

Saturday Feb 23, 2008 #

Running 40:00 [3]
shoes: mizuno wave azure II

rode pushy to taringa track. being used by little athletics so rode to perrin park. hasnt been mown in quite a while so resonably long grass.

6min warm up
~15mins run throughs
a couple of accelerations

wasnt feeling the light speed work i had planned and it was getting dark so rode home

Friday Feb 22, 2008 #

road bike 1:50:00 [4] 50.0 km (2:12 / km)
slept:7.0 weight:60.5kg shoes: Sascha

trolls ride. plan was to hang on the back for as long as i could and not get dropped too early. held on til just before the corso. quite unfit at the moment...

Thursday Feb 21, 2008 #

road bike 55:00 [3] 25.0 km (2:12 / km)

in the mood for a ride. into the city, southbank then home. slow through southbank. botanic gardens in ~25" (~12km) gunna try for trolls in the morn so didnt push too hard.

Wednesday Feb 20, 2008 #


woke up early, flew to rocky, spent all day talking about steak, flew home, now im going to bed.

i need a few weeks holiday before uni starts on monday. anyone know how to alter the space-time continuum so this is possible?

Tuesday Feb 19, 2008 #


lots of stuff and not enough hours in the day

Monday Feb 18, 2008 #


morning ride into the city to show julia around the bike track. bikeway coro drv, bot gardens, riverside, floating walkway, kangaroo pt, southbank, coro drv, bikeway. nothing too strenuous so i dunno if it counts but did enough to feel a little tired all day. took 2 and a bit hours for maybe 35km.

Running 40:00 [3] 8.0 km (5:00 / km)
shoes: mizuno wave azure II

avro effort. up to the crag in ~7' then through anzac pk for ~25' then home again in ~7'. stopped for a stretch at start of bush and felt heaps better afterwards. didnt have to walk any hills which is always tempting at anzac pk. time and dist is a guess

Sunday Feb 17, 2008 #

road bike 1:45:00 [3] 45.0 km (2:20 / km)
shoes: Sascha

first ride in about a month (since the stack). mid morning river ride in overcast drizzly weather. good to be back on the bike but was a little apprehensive in some places. bike feels a little different with the new wheel but just need to get used to it. very unfit at the moment. time and distance are a guess.

p.s. blue king brown, beautiful girls and cat empire last night at the river stage was pure awesomeness. cat empire went off like a frog in the proverbial sock

Saturday Feb 16, 2008 #


getting myself a bit more orgainised

Friday Feb 15, 2008 #


flying back from sydney

Thursday Feb 14, 2008 #


slept til 12.30. no trace of a hangover then wandered round sydney. dinner then back to the hotel. relaxing

Wednesday Feb 13, 2008 #


long stressful day finishing up the project. drinks at the oaks afterwards. awesome pub. awesomer drinks

Tuesday Feb 12, 2008 #


working on the project from 5 am to midnight with a few breaks

Monday Feb 11, 2008 #

Running 45:00 [3] 10.0 km (4:30 / km)
slept:5.5 shoes: mizuno wave azure II

another run from kirribilli over the bridge to the opera house and top of farm cove and back. tempo for the first 20mins to de-stress then lost interest so a slow plod home

Sunday Feb 10, 2008 #

Running 1:00:00 [3] 13.0 km (4:37 / km)
slept:6.0 shoes: mizuno wave azure II

early morning run tourist type run around the sights of Sydney. the place im staying is 3 doors down from kirribilli house (K-Rudds joint) so started with a quick sticky beak there as a warm up. then to the harbour bridge (5mins slow jog from the accom - awesome). across the harbour bridge just as the sun came out from behind clouds over the opera house - awesome-er. then got lost in the rocks but found my way to circular quay then the opera house then mrs maquaries chair. dying of thirst by this point after beers in darling harbour and kings cross the night before. found a tap so turned around. quick rocky effort up the opera house steps coz i was there and i could. added a short detour through luna park at the end to bring it up to an hour. very nice scenery but a poor effort running wise. that wasnt really the point of it though. ticked off a whole bunch of sydney sights in 1 hour - nice.


still suffering from food poisoning. no real appetite but forcing food down and been pretty lethargic the last few days

Saturday Feb 9, 2008 #


in sydney. tempted to go for a run but cold and wet

Friday Feb 8, 2008 #


went to the doc and got a needle and some pills to help stop vomiting. still very tender and could only handle a few hours at work. flew rocky to sydney in arvo

Thursday Feb 7, 2008 #

slept:2.0 weight:56kg (sick)

ive managed to get food poisoning again. started trowing up at 10pm yesterday. by 8am the count was over 30. would be pushing 50 pretty easily now me thinks. and no that isnt a typo. neither is the weight. ive lost 4 kilos through spew and sweat in 24 hrs

Tuesday Feb 5, 2008 #


i woke up for work at 4am, it is now 7pm, i still have a few things to do before tomorrow, it is raining and i have to be up at 4am - not the most conducive conditions for a run. see how it goes tomorrow.

for those of you playing at home, ive put a few pics from work in the comment. they are of some cow carcases. it is nothing disturbing i just thought someone might find it interesting to see a bit of where steak comes from. If you dont want to see it please dont open the comment.

Sunday Feb 3, 2008 #

road bike 1:30:00 [3]

another CBF day that ended with me on the indoor trainer. 2 fans on me and was still dripping sweat. couple of breaks to fill up my bottle.

amused myself today with 3 episodes of scrubs and the first bit of transformers. got as far as the bit where scorponok is fighting the army dudes in the desert and and to stop so i could concentrate. one of the best bits in the movie i reckon. i know what i want for xmas. a real life transformer :) dunno which one though.

Saturday Feb 2, 2008 #

road bike 1:00:00 [3]

on the indoor trainer. all i could stand. soooo boring but still dont have a helmet that is in one piece so will have to do til i get back to brissy

Friday Feb 1, 2008 #

Running 45:00 [3] 9.8 km (4:36 / km)
weight:60.8kg shoes: mizuno wave azure II

no change in what has become a standard run for me (heavy and no mojo). purpose of this run was mainly to have a stickybeak at the river. lots of water and a bit smelly in places but i gotta admit i was expecting something more exciting. i had images of walls of water and houses being washed away and cool stuff like that. no such luck. saw a dead cow floating down stream though.

time is an educated guess coz my watch stopped.

« Earlier | Later »