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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 30 days ending Sep 30, 2006:

activity # timemileskm+m
  mountain bike9 13:31:00 127.38 205.0 1100
  Running6 5:50:04 40.7 65.5 500
  Orienteering4 5:39:19 15.22 24.5 41511 /18c61%
  Gym5 3:00:00
  Total19 28:00:23 183.3 295.0 201511 /18c61%
averages - sleep:7.4 rhr:57

» now

Saturday Sep 30, 2006 #

Orienteering race (WA Champs Day 1) 1:06:29 [3] 6.1 km (10:54 / km) +190m 9:26 / km
rhr:79 (sick) shoes: Nike Total 90 III

felt like shit. resting heart rate was ~29 above normal. i ran as fast as my lungs would allow me (i.e. very slow coz my legs felt good). missed number six but i didnt want to run back down the hill to re-locate so i wandered around for 10 mins or so til i found it. same thing with 10 but i only lost 5 mins or so there.

Friday Sep 29, 2006 #


met up with laurina and olly and greggles at perth airport (was there for 5 hours) then went to caravan pk at kelmscott. still feeling nasty with the headaches and dizzyness and nausea

Thursday Sep 28, 2006 #


flew into perth yesterday and went sight-seeing today. i was starting to feel pretty nasty by the afternoon (headache, headspins, nausea etc) so went back to the backpackers and slept

Wednesday Sep 27, 2006 #


well im about to leave for WA. im packed and dressed so now i am just waiting until its time to go and i will inevitably end up running round after things i have forgotten. i cant have forgotten much coz my bag is MASSIVE and weighs a shite load. i hope i remembered to pack my brain. i always seem to forget that one on trips interstate.

anyway im looking forward to it. and the orienteering should be good too. we hope.

see you all over there and if you arent going then shame on you. shame shame shame...

Monday Sep 25, 2006 #


i got to sleep in today unfortunately i only made it to 11am. then spent all day trying to get myself orgainised for WA so no training today. plus i figure i need a rest day.

Sunday Sep 24, 2006 #

mountain bike race (MTBO Champs) 3:11:00 [3] ** 36.0 km (5:18 / km) +1100m 4:36 / km

what a mission. 2 hr drive to blackall plus a bit coz i took a wrong turn. eventually got to the start late but it was cool coz it was a punch start. navigation wise the course was simple enough apart from some creative mapping by eric including one track that just didnt exist so about a km of bush bashing was required (well through an open paddock and over a thousand fences). i saw a GIANT snake out there too. it was easliy 2 inches across and at least 5 or 6 feet long (and that is just what i could see as i was pedaling furiously down the road). i think it is safe to say i shat myself.

i reckon mtbo would be a thousand times better if they halved the distance. some of the mtn bike riders are soooo dumb. i was just cruising along and they would come flying past only to get lost and me too beat them too the control, then come flying past me again.

Saturday Sep 23, 2006 #

mountain bike 1:45:00 [3] 30.0 km (3:30 / km)

went out for beers with aaron and mat and ruth + her hot housemates. it was an interesting night....
got home at 2 then went to work at 7 with a slight hangover but it cleared up after a few hours. by the time i finished at 4 i was fine so went for a ride with dad to the floating walkway via city and story bridge. all psyched for the MTBO champs tomorrow.

Friday Sep 22, 2006 #

Gym 45:00 [3]

pretty piss poor effort at a gym sesh but it still counts. i did a warm up then realised i was insanely hungry so i went and got something to eat and i ran into krystal who was wagging school. rebel!!

mountain bike 1:05:00 [3] 23.0 km (2:50 / km)

felt like a ride so went to the bike way and southbank, botanic gardens and home via my old place. broke the speed limit twice; 51 and 53 in a 50 zone. go me!!

Running 55:00 [3] 12.0 km (4:35 / km)
max:150 shoes: mizuno - wave atlantis

i decided that i needed to go for a run seeing as i havent been for a proper run for more than a week (prob closer to 2).
just pretend that the line follows the roads.

the run included coro drv time trial. my right big toe was a bit sore (about where the toe joins the foot) but it wasnt too serious.

Running (Coro Drv Time Trial) 8:08 [4] 2.3 km (3:32 / km)
max:180 shoes: mizuno - wave atlantis

according to my bike computer, this run is only ~2.3km which is about 400 shorter than i thought it was.
todays run was after 40 mins of running. i was feeling really good. i had a good rythym but couldnt sprint in for the finish. it was a new p.b (old one was 8.12 and i was wasted after it)

Thursday Sep 21, 2006 #


was planning on going to the gym then for a run in the arvo but i fell asleep on the couch and work up just in time to go to work.

Wednesday Sep 20, 2006 #

mountain bike 35:00 [3] 11.0 km (3:11 / km)

i figured out that if i ride my bike to uni i can sleep in for another 15 mins each morning. yay!!

Tuesday Sep 19, 2006 #

mountain bike (MTB) 1:20:00 [3] 15.0 km (5:20 / km)

wanted to test my bike out in some bush so took it for a go round gap creek before clives with olly. we found some good tracks and the bike went well.only problem was that i was really hungry when i got back.

Orienteering (clives) 1:30:00 [3]

did some stuff.

Monday Sep 18, 2006 #

rhr:52 slept:12.0 (rest day)

rest day today. i slept through uni then went and had a few beers for a workmates birthday then went to work pissed (i got there 30 mins late too). by the time i finished work i was sober but really tired so i came home and am about to go to bed soon.

Sunday Sep 17, 2006 #

Orienteering race 1:40:50 [3] *** 12.4 km (8:08 / km) +225m 7:27 / km
spiked:11/18c slept:7.0 shoes: Nike Total 90 III

OY 9 at braemar out past was wierd coz there was a whole lot of nothing followed by a steep 20m high hill covered in rocks. very runnable in places but covered in fallen timber (i mean covered!!) and rocks in other places. navigation wise it was pretty sloppy. no massive errors but i just dicked around a fair bit in the last 1/3 of a fair few legs. oh well

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Saturday Sep 16, 2006 #

mountain bike 1:00:00 [3] 15.0 km (4:00 / km)

went for a ride with dad coz the folks are down for the weekend for mums birthday. nothing too strenuous. just into southbank and home again

Friday Sep 15, 2006 #

slept:5.5 (rest day)

today was one of those days where i did nothing but got tired from it. plus i had a headache. so today counted as a rest day.

Thursday Sep 14, 2006 #


just thought some of you folks might be interested to know that it looks like there will be seperate jwoc trials next year may 19/20 at molong/eugowra in nsw (10 bucks says seldom seen). thats all i know.

mountain bike 2:00:00 [3] 50.0 km (2:24 / km)

skipped the morning of uni so i could sleep in. rode my bike to uni and home again after my stuff. took 20 mins each way (faster than the bus). went for another ride when i got home into the city etc. took about 1hr20. then got called ito work so i worked 6.30 til 1.

p.s. i didnt get that job at mtn designs coz im not available enough. oh well. shit happens

Wednesday Sep 13, 2006 #

Running (intervals) 36:00 [4] 5.5 km (6:33 / km)
shoes: mizuno - wave atlantis

sprints at uni. olly wanted to do fartlek coz all the southerners have been doing it so i went along with it. ran 3 min fast, 3 slow, 2 fast, 2 slow, 1 fast, 3 slow and did that 3 times. if you do the maths that should take 14 mins each set but for some reason it didnt.

Running (warm up/down) 20:00 [2] 3.0 km (6:40 / km)

guyatt pk to uni and back + a bit more

Tuesday Sep 12, 2006 #

Orienteering (clives) 1:22:00 [3] 6.0 km (13:40 / km)
shoes: Nike Total 90 III

ran on east gap creek map. i had forgotten how much that area sucks. ran 2 x 3 km courses.i couldnt be stuffed explaining it so read someone elses coz they have explained it

Monday Sep 11, 2006 #

Running (treadmill) 27:22 [3] 5.0 km (5:28 / km)
max:150 slept:7.0 shoes: mizuno - wave atlantis

skipped uni today coz i feel like shit. massively tired when i havent done anything major for the last week. i managed to get off my ass and go to the gym and knock out a 5 km run. didnt go to fast coz my legs had absolutely nothing left in them before i even started.

Gym 30:00 [3]
shoes: mizuno - wave atlantis

had my last free personal training session today (straight after my run). the dude managed to waste my upper body but that is weak as piss so no hard job there. tyhought of doing some more stuff afterwards but couldnt be stuffed so i came home. now i think its nap time.

Sunday Sep 10, 2006 #

Gym 15:00 [2]

today sucked!! woke up early to go to the mtbo champs (2 hr drive each way) but when we got there, we were told they had called it off coz it was raining and all the tracks had turned to mud baths so we drove 2 hrs home (didnt even get out of the car at the event might i add). was gunna go for a run i didnt want to in the rain so i went to the gym instead. i got there and was just warmed up when they told me it was closing.i got home and lana is being a mole about washing up or something i havent done (as if ive had the time or the energy in the last couple of days) and now the washing machine is rooted (again - it fills with water and doesnt drain so ive had to drain the water by hand about 5 times) so i just had to wash my work uniform by hand coz i gotta work in an hour. does that day suck or what. and its only gunna get better. bring on a 4 hour close at maccas!!

Saturday Sep 9, 2006 #

mountain bike 1:20:00 [3]

worked all day then went for a ride. the usual anzac pk, southbank, botanic gardens and home via the bikeway. tourist dodging at southbank is still fun

Thursday Sep 7, 2006 #

Running (treadmill) 21:30 [3] 5.0 km (4:18 / km)
ahr:130 max:160 rhr:47 slept:5.0 shoes: mizuno - wave atlantis

did the usual thursday thing (8am lecture then back to the gym then back to uni for a midday lecture). the treadmill was wobbling when i was running so i didnt want to push it to hard in case it broke.

Running (warm up) 12:00 [3] 2.0 km (6:00 / km)

on treadmill

Gym 30:00 [3]

i had one of my free personal training sessions straight after my run today. the guy has a dirty dirty moustache which is scary. other than that it was good. according to him i am pretty fit (big shock there) so he tried to waste me. he kinda got me. i was pretty tired when i got back to uni (i spent the first half of the lecture trying not to fall asleep and the second half fast asleep) but that isnt helped by massive lack of sleep.

Wednesday Sep 6, 2006 #

(rest day)

was planning on sprints in the arvo but work called me in early so today shall officially be a rest day. did about 30mins of stretches and stuff after work coz i was incredibly tight

Tuesday Sep 5, 2006 #

Running 59:34 [3] 10.0 km (5:57 / km) +500m 4:46 / km
slept:6.0 shoes: mizuno - wave atlantis

clive was away so he set us a run around the tracks at mt cootha/gap crk. it was really good apart from the ~45 degreee hill up to the channel 9 tower but it was only a few hundred meters long. ran with olly till a couple of kms from the end thought it would be possible to do a sub 60 so i figured i would burn it for a bit. ill try to upload the map if i can figure it out.

The Dog!

p.s. i have named the route for this run "the dog" coz when u look at it on the map it looks like a puppy dog
p.s. shame, shame, shame laurina for bailing on us today for no good reason. i thought you had the mighty duck spirit.

Running (warm up/down) 15:00 [3]

did the small loop to warm up a bit

Monday Sep 4, 2006 #

Gym 1:00:00 [3]

feeling pretty tired and tight after yesterday so just did a few weights at the gym.


got me a new bike today to replace my 10th birthday present
its like that but red coz red bikes go faster

Sunday Sep 3, 2006 #

Running 1:27:00 [3] 18.0 km (4:50 / km)
ahr:150 rhr:51 slept:13.0

today was the first day in ages where i have had absolutely nothing to do so that is what i did till i went for a run. my legs were increddibly tight for the whole run which sucked. i ran to top of anzac pk in 11.20 (via servo) then along the tracks to the other end.from there into the city via bikeway then hit up southbank and home along coro drv (did time trial)and moggil rd. fairly wrecked when i got home. i was so hungry i ate 8 tacos in one sitting (new p.b.) and i might go back for more later. im gunna be sore tomorrow.

Running (Coronation Drv time trial) 8:30 [4] 2.7 km (3:09 / km)
shoes: mizuno - wave atlantis

started the time trial after i had been going for about 68 mins so i was pretty tired. legs had been tight since the start of the run. i was actually feeling pretty good at the end which was surprising (musnt have run hard enough)

Saturday Sep 2, 2006 #

mountain bike 1:15:00 [3] 25.0 km (3:00 / km)

worked 7-4 today which sucked and had to do two peoples jobs coz we were down a person which sucked more. went for a ride through the city again but forgot about riverfire so i went to the city (where i was entertained by the roulettes whilst riding) then back to uni and down to long pocket then home.

p.s. i was channel surfing the other night and i saw blair trewin on SBS world news talking about weather or rain or el nino or something like that.


Friday Sep 1, 2006 #

slept:6.0 (rest day)

couldnt be stuffed doing anything today so its a rest day.

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