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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 30 days ending Nov 30, 2006:

activity # timemileskm+m
  mountain bike9 10:20:00 136.64(4:32) 219.9(2:49)
  Orienteering9 4:38:24 35.34(7:53) 56.88(4:54) 3026 /34c76%
  Running6 4:18:36 34.24(7:33) 55.1(4:42)
  Gym5 2:35:00
  Boogyin'1 1:00:00
  Total19 22:52:00 206.22 331.88 3026 /34c76%
averages - sleep:7.1 rhr:53 weight:62.1kg

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Thursday Nov 30, 2006 #

Running 26:15 [3] 5.8 km (4:32 / km)
max:156 slept:10.0 shoes: mizuno - wave atlantis

cruisey run round indro/taringa. servo, taringa pde, stanley tce then moggil rd home.

Wednesday Nov 29, 2006 #

Running (treadmill) 20:22 [3] 4.0 km (5:06 / km)
ahr:140 slept:4.0 shoes: volleys

went to the gym after work.was sposed to be a warm up but felt good so kept going

Gym 20:00 [2]
shoes: volleys

lost interest after about 20mins

Orienteering race 35:22 [4] 7.9 km (4:29 / km)
shoes: mizuno - wave atlantis

good stuff. legs felt a bit heavy/tight to start with but once the blood got pumping it came good. ran the first half with lorenzo breathing down my neck so i had to run pretty hard to keep in front of him til he went left and i went right. i was quite surprised when him and julia popped out in front of me a few controls later.

ran into the last control just as julia was coming out of it and i didnt want to get beaten again so it became a mad sprint for 400m to the finish. she had 50m on me at the start but i had almost caught her by the end. luckily for me she didnt know where the finish control was so i finished 3 seconds ahead. that makes up for the 2 seconds she got me by yesterday. yay!!!

http://www.gmap-pedometer.com/?r=565363

Tuesday Nov 28, 2006 #

Orienteering race 36:48 [4] 7.9 km (4:39 / km)
rhr:50 slept:12.0 shoes: mizuno - wave atlantis

northside street o. still got a bit of a sore/phlegmy throat but forced myself to run this one. walked up some of the long gradual hills. julia got me by 2 seconds. grrrrrrrrr!!!!!!!

Monday Nov 27, 2006 #

Running (Clive's) 35:41 [3] 6.7 km (5:20 / km)
max:156 rhr:60 slept:6.0 shoes: mizuno - wave atlantis

probably shouldnt have been doing anything today coz im still a bit sick (rhr was ~10 above normal) but i felt like a run. did the eastern loop (1,2,3) felt alright once i got going but had to walk up the hill towards the end.

mountain bike 1:13:00 [3] 25.0 km (2:55 / km)
shoes: volleys

cruisey morning ride via the normal loop into the city basically to test out how my flu was going. i am definately over the worst of it but i might give it a few days before i hit the hard training

Saturday Nov 25, 2006 #

Note
(sick)

about 3.30pm yesterday i felt fine (a bit tired but nothing out of the ordinary) then by the time i finished work at 7 i felt like crap.went to bed pretty much as soon as i got home and woke up today feeling a hell of a lot worse. battled through 3 hrs of my 8 hr shift before i talked em into letting me go home. then came home and slept. i think its the flu. i've got a massive headache, a sore throat, and i just feel really tired and weak. this is exactly the same as what i had when i first got sick in WA. bollocks.

Friday Nov 24, 2006 #

mountain bike 1:12:00 [3] 25.0 km (2:53 / km)
slept:6.0 shoes: volleys

morning ride into the city. normal route. almost flattened a few members of the barmy army on their way to the gabba. oh well no big loss.

Thursday Nov 23, 2006 #

Orienteering race 32:09 [3] *** 3.9 km (8:15 / km)
slept:0.0 shoes: Nike Total 90 III

thursday event at anzac pk. i think i had a bit of an advantage coz i know that place too well. lost a bit of time on 6. and pussy footed around in some of the long grass (i hate long grass, i always think there is gunna be slitherey thingys in there that jump out at me). i stopped and had a drink at every tap in the park bit (5 in the space of 500m) coz it was hot!!

mountain bike 25:00 [2] 7.0 km (3:34 / km)
slept:0.0

rode the pushy to/from the dog place via the anzac pk tracks. so hot right now. i was sweatin like a dirty old man at schoolies by the time i got to the event. not cool!!

got the pushy up to 57km/hr down taringa pde without exerting myself to much. i reckon 57 is pretty good for a mountain bike with chunky tires

Tuesday Nov 21, 2006 #

mountain bike 1:36:00 [3] 35.0 km (2:45 / km)
slept:8.0 shoes: volleys

for some reason woke up early (~7am) so figured i may as well go for a ride. the usual anzac pk, coro drv, southbank loop but added along the river to kangaroo pt then over the story bridge, along the floating walkway to new farm park/the powerhouse. came home via the river (city side), southbank, coro drv then the bikeway. really nice ride

Monday Nov 20, 2006 #

Gym 15:00 [2]
slept:11.0 shoes: volleys

lost interest after 10mins but pushed on for another 5 til i gave up and came home

Note

went to clives but after the warmup realised today probably should have been a rest day. started off slow and got progressivly slower til i was doing a slow wander around track 1. legs were incredibly tight and felt like lead. add that to the fact that that i had no energy at all (even after knocking off a goo) and it was not the best day to be doing an 11+km run.

i figure i didnt break a sweat so it doesnt deserve to be logged on AP.

Sunday Nov 19, 2006 #

Orienteering race 22:42 [4] 4.95 km (4:35 / km)
rhr:50 slept:8.5 shoes: mizuno - wave atlantis

Park O #4 at southbank/botanic gardens. almost killed about a thousand kiddies/asians. i had fun so thats all that matters. legs were warmed up from the ride there but took a few controls to get up to speed.plus i did a 180 off the start line. overall pretty good.

mountain bike 1:10:00 [3] 25.0 km (2:48 / km)
shoes: volleys

rode to/from the event via bikeway and coro drv. also collected some controls in the botanic gardens.

Saturday Nov 18, 2006 #

Note
slept:7.0

i got to sleep in today (but only til 5.45am, as opposed to 4am for the last 3 days). legs (quads, itb, hammies) were pretty tight. wasnt helped by the fact i spent 9 hrs gettin smashed at work. thought about a ride afterwards but when i discovered i could hardly lift my legs i decided against it.

Friday Nov 17, 2006 #

Gym 40:00 [3]
slept:9.0 shoes: volleys

went to the gym after work. usual sort of stuff. +2km (~11min) warm up.

Running long 1:30:00 [3] 20.0 km (4:30 / km)
max:166 shoes: mizuno - wave atlantis

needed a long run but so not in the mood after 3 x 5am starts (4am wake up!!!) in a row. legs were tired til i hit anzac pk but after that they came good.well until the end of the coro drv time trial when it was a grit my teeth and keep running type run. that part of the run sucks!!!

time trial was 8:44 for ~2.3km (3:47min/km). started the time trial after ~67 min on the go. p.b.is ~8:12

thats where i went. pretend it follows the road/whatever.
http://www.gmap-pedometer.com/?r=546297

Thursday Nov 16, 2006 #

mountain bike 1:25:00 [3] 30.0 km (2:50 / km)
slept:5.5 shoes: volleys

anzac pk, coro drv, sthbank, botanic gardens, coro drv, round uni then swann rd home.

really windy on the way home (there was about 2ft swell in the river near the regatta!!! it was insane)

i felt really wierd at about the 70 min mark (like i had no energy/ i was hungry or something) got home and i was feeling dizzy and a bit nauseous(?), kinda like i had had a few drinks or something (i was perfectly sober though). i ate some food and sat around for a bit so im feeling less wierd now but still not perfect. i think i might go to bed.

Wednesday Nov 15, 2006 #

Orienteering race 35:55 [4] 7.5 km (4:47 / km)
slept:6.0 shoes: mizuno - wave atlantis

fuck that shit off!!!

couldnt have picked 18 worse controls to do.

i thought exercise was supposed to release endorphins that put you in a good mood. today i discovered anti-endorphins....

went for a "warm down" afterwards to get rid of some angry but i dont think it worked.

http://www.gmap-pedometer.com/?r=543271

Tuesday Nov 14, 2006 #

mountain bike 1:09:00 [3] 25.5 km (2:42 / km)
rhr:52 slept:9.0 weight:62.5kg

felt like a ride but figured i wouldnt get one in until thursday unless i went this morning. rode anzac pk, coro drv, sthbank, botanic gardens, sthbank, coro drv then bikeway home.

Gym 30:00 [2]

pretty poor effort. wasnt that into it today. also my nech hurts when i turn it to far to the left. i think i might have slept on it funny last night or it is tense after all the study. who knows. +2km easy treadmill warm up.

Orienteering race (Street O) 37:58 [4] 8.3 km (4:34 / km)
shoes: mizuno - wave atlantis

took a good 10 or 15 minutes to get going/in the mood then had 10 or 15 where i was feeling really good then i got into the park bit of the course and had a little trouble seeing where i was/reading the map. still went ok but felt i could have/ should have done better.

http://www.gmap-pedometer.com/?r=541591

Sunday Nov 12, 2006 #

Note
slept:10.0

study study study. it shits me. at least this stuff makes some sense. at least i will be finished this time tomorrow. im so excited!!

Saturday Nov 11, 2006 #

Orienteering race (Park O) 23:08 [4] *** 4.88 km (4:44 / km)
spiked:9/14c slept:7.0 shoes: mizuno - wave atlantis

Limestone Pk

felt pretty tired after the last week or so of exams and after work. probably should have warmed up or something but i couldnt be stuffed. ran straight past 1, i was looking around the bottom of the building thingy instead of on top at 3, i was looking where the control was marked at 5 instead of the next set of rocks up. number 7 was also in the wrong place (i checked it when i picked up controls) and i wasted a bit of time on 9 but only a little bit. overall it wasnt a very clean run and i probably shouldnt have won but i spose everyone else had the same thing to deal with so they stuffed up too. its funny coz the splits say i finished pretty fast but i thought i was going really slow. wierd huh...

this just in...
splitsbrowser reckons i dropped ~129 seconds over the first 9 controls! including 50secs on 5 and 39secs on 7.

Thursday Nov 9, 2006 #

mountain bike 1:10:00 [3] 25.4 km (2:45 / km)
slept:9.0

in the mood for a ride so rode anzac pk, corodrv, sthbank, botanic gardens, southbank coro drv then bikeway home.

p.s. i finally got the last (known) splinter out of my leg from WA last night. yay!

Wednesday Nov 8, 2006 #

Note
rhr:50 slept:5.0

i took my heart rate after studying for an hour or so and it was 51bpm as opposed my heart rate of 50 after just waking up. this means i must have been almost asleep while studying. no wonder nothing sunk in...

was planning on a ride in the arvo but i got home late and my bike light was broken and it was raining so i stayed home and watched tele.

Tuesday Nov 7, 2006 #

Note
rhr:48 slept:6.0

i am so sick of studying!!!! who the fuck cares what happens when a nucleophlic molecule comes in contact with a double bonded carbon compound. grrrrr!!!

Sunday Nov 5, 2006 #

mountain bike 1:00:00 [3] 22.0 km (2:44 / km)
slept:6.0

rode to/from the botanic gardens via bikeway. felt good to be back on the bike after ages off it.

Orienteering (Park O #2) 21:01 [4] *** 4.25 km (4:57 / km) +30m 4:47 / km
spiked:17/20c

Park O at city botanic gardens. lotsa fun. lost time on 9 and 13 and a little bit on 18. prob 30 secs all up so no biggie. there was some pretty intense map work around the uni bulidings and garden beds.

Running 36:18 [3] 7.6 km (4:47 / km)
max:144 shoes: mizuno - wave atlantis

needed a break from study (yes i also am amazed that i have started) and i wanted to get my kms up so i could get a jellybean. taringa pde, stanley tce, miskin st, sherwood rd then moggil rd home.

Saturday Nov 4, 2006 #

Running 50:00 [3] 11.0 km (4:33 / km)
slept:6.0 shoes: mizuno - wave atlantis

run after work. fairly cruisey. ran servo, anzac pk (the way i take the pushy), coro drv then home along moggil rd. legs felt really heavy and my feet were sore, almost the same as if i had been up on em all day. hang on a sec...

Thursday Nov 2, 2006 #

Note
rhr:57 slept:5.0

well today was gunna be a rest day. an easy 4 hour shift at work turned into a mammoth 8 1/2 hour freakfest coz head office came in to inspect the store and make sure we were doing stuff properly. then everyone was stressed so we had to go for a quick beer. one beer turned into about a thousand then here is where it starts to get a bit blurry. we got kicked out of the indro (and threatened with getting arrested) for stealing stuff. met up with olly somehow and we all went into the city and met up with laurina (and dave!!). what a rest day!! i think i might have another one now.

Boogyin' 1:00:00 [3]

not exactly sure how long i was dancing for but it was ages. decided to turn it into an intervals sesh. dancing hard for the time it took me to knock off one drink followed by a walk to the bar to re-stock. musta been a hard sesh coz i was spent at the end of it...

Wednesday Nov 1, 2006 #

Gym 50:00 [3]
rhr:56 slept:8.0 weight:61.7kg shoes: mizuno - wave atlantis

in the mood for the gym so i went. just the usual stuff. bout a 1km (6min) treadmill warm up then the rest in the weights room.

Orienteering race (Street O) 33:21 [4] 7.3 km (4:34 / km)
shoes: mizuno - wave atlantis

SHITHOUSE!!!

http://www.gmap-pedometer.com/?r=527104

that is where i went. could have got the other 2 by running about 300m further than the 7.3 that i actually ran. dumb fucker!!

Note

i discovered the best warm down ever!! 2 hours shifting boxes/cleaning a freezer at -20degrees. i think that froze all the lactic acid in my legs coz i could hardly lift them. plus my hands, feets and face were numb for about an hour after i got out. is that a bad thing?

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