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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 30 days ending Jun 30, 2007:

activity # timemileskm+m
  Rogaine2 20:50:00
  Orienteering10 11:16:23 44.08 70.94 550
  Running13 7:03:15 48.78 78.5
  Gym5 4:15:00
  mountain bike3 3:15:00 45.36(4:18) 73.0(2:40)
  Smackdown!!!1 7:40 1.26(6:05) 2.03(3:47) 72
  Total25 46:47:18 139.48 224.47 622
averages - sleep:8.7 rhr:48 weight:62.2kg

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Saturday Jun 30, 2007 #

Rogaine race 7:50:00 [3]
ahr:128 max:167 shoes: mizuno - wave atlantis

wasnt expecting too much after a week of running but it turned out to be a pretty good event. a mix of insanely steep open hills, insanely steep lantana covered hills and flat open valleys. nailed pretty much everything we went for and ended up running out of controls before we ran out of time. ran a "7th hour smackdown" final loop of about 5 or 6 km in ~50 mins. passed the 3rd placed team at the last control and put an 8 minute gap into them over 1.5km to put us in 2nd place overall (same points but faster on time) only 80 points behind richie and narelle.

awesome terrain for most of it and a pretty enjoyable event. the big shock was how good the body held up. was able to run the "7th hour smackdown" pretty well and legs were strong all the way through. bit tight this morning but nothing a few stretches wont fix. good sign for the alice i reckon. olly was impressively hardcore for this event. good to see.

Friday Jun 29, 2007 #

Orienteering race 44:10 [4] 6.5 km (6:48 / km)
shoes: Nike Total 90 III

camp champs @ brooklands
not overly happy with the run but i spose it was passable. really sloppy to 3 then poor exit direction through insanely slippery/overgrown rock strewn creek instead of around. 5 was a bitch of a control (middle of the thickest part of the map). came good after that. soooo cold!!!! im only starting to feel my fingers again now.

Thursday Jun 28, 2007 #

Running warm up/down 12:00 [2]

morning recovery jog round the place at leslie dam. frickin freezing

Orienteering race 30:00 [5] 6.0 km (5:00 / km)
shoes: Nike Total 90 III

peg race @ cherrabah
wrong direction off the start line so ended up at the back of the pack and didnt ever recover. nearly always was the first person to miss a peg on a short split and then got a peg on the long splits. got 5 pegs out of 8. kiwis and scots were impressive

Wednesday Jun 27, 2007 #

Orienteering 1:00:00 [1]
shoes: Nike Total 90 III

picking up controls with ruth. got dropped off on the road off the side of the map. only problem was that we werent where we were supposed to be. 30mins of bashing through scrub, a few nasty falls and a lot of cursing (mainly by me) later we eventually ended up back on the map. got the controls in 10 mins then spent the next 20 mins bashing through the scrub in the other direction back to the car.

this epic didnt help with my rapidly changing opinion of this stupid sport...

Orienteering race 36:05 [4] ***** 3.7 km (9:45 / km)
shoes: Nike Total 90 III

re-run of saturday @ cascasdes
wore mats garmin again. nailed the first 2 coz i knew pretty much every rock in the circle. clean for the rest but lost a bit of time on zig-zag route choice to 8. forgot to navigate to 12 and pulled up a bit short. scott from canada dominated

Tuesday Jun 26, 2007 #

Orienteering 30:00 [3] 3.74 km (8:01 / km)
shoes: Nike Total 90 III

contour exercise @ sandy crack
pretty sweet til number 7. i reckon i was too high but it was cold and raining so gave up after about 5 mins and did the rest pretty good.

Orienteering race 38:32 [5] 6.5 km (5:56 / km)
shoes: Nike Total 90 III

skins @ sandy crack
ran the first 3 with duncan (scotland), simee and james. came 2nd, 1st, 1st.
next one with everyone. came 1st.
ran the next 2 with duncan, doug (also from scotland) and matt (canada). shagged 15 and came last. 2nd in the next one.
pack of 8 for the last one across the open rocky stuff and the creek. INSANE!! came 2nd.
pretty crazy running flat out through wet rocks under pressure but awesome training.

Monday Jun 25, 2007 #

Running warm up/down 12:00 [1]
shoes: asics gel GT-2120

recovery jog around leslie dam

Orienteering 40:00 [3] **** 5.0 km (8:00 / km)
shoes: Nike Total 90 III

visualisation exercise @ sandy crack
stuffed 9 and 10 a bit but probably only 3 or 4 mins in it

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Total 90 III

warm up/down for time trial. ran the loop while the kiddies were running to check it out in about 9 mins then a few run through etc.
bit of a jog with rachel afterwards.

Smackdown!!! race 7:40 [5] 2.03 km (3:47 / km) +72m 3:12 / km
ahr:182 max:187 shoes: Nike Total 90 III

sandy crack time trial
been looking forward to this for a while. wore mats garmin and got some interesting info from it. there is a new fence just before the creek so the time would be about 5 secs different to the old course.

felt like i was moving well but wasnt comfortable up the hill. pretty sore in the back of my hips (where the top of the glute joins) and in the calves. reasonably happy with my time but would have liked to break 7.30 or at least moved out of 5th in the all-time fastest.

Sunday Jun 24, 2007 #

Orienteering race 2:03:19 [3] ***** 9.4 km (13:07 / km)
shoes: Nike Total 90 III

badge event @ cascades north
dropped big chunks of time at quite a few of the early controls. lost interest in the course by about halfway so took the track option to 12 and ran off the map (on purpose) then proceeded to run straight past the control twice. completely over this stupid sport by that stage so walked the rest of the course. didnt see anyone for 90 mins or so, so got really lonely out there. i got cascaded.....

Saturday Jun 23, 2007 #

Orienteering race 50:28 [3] ***** 3.7 km (13:38 / km)
shoes: Nike Total 90 III

middle distance @ cascades north
dropped 15 minutes in the circle at the first 2 controls and never really recovered after that.

Friday Jun 22, 2007 #

Note
rhr:48 slept:10.0 weight:63.5kg (rest day)

gunna call this one a rest day. planned on some light intervals but never got around to it. warwick is gunna be pretty intense so a rest day will be good.

Thursday Jun 21, 2007 #

Running 1:11:00 [3] 14.5 km (4:54 / km)
ahr:165 max:176 slept:11.0 shoes: mizuno - wave atlantis

fairly cruisey longish evening run. never really got warmed up enough to feel comfortable. ran servo, top of anzac pk (11'30"), bus depot, coro drv tunnel (36'), turned around at hale st (44'30" and came home via the regatta + really short warm down at the end. hopefully feel a bit better running by the weekend.

http://www.gmap-pedometer.com/?r=1067151

Wednesday Jun 20, 2007 #

Gym 1:00:00 [3]
slept:6.0 shoes: volleys

another gym sesh on the way home from an exam. felt pretty good today so went a little harder than normal. 10min (2.43km) on the rowing machine then 50mins on the weights. gunna be sore tomorrow but she'll be right.

spose i better get back into some running soon. havent done any speedwork in frickin ages. ive got ~5 days to get back up to speed for the leslie dam time trial. be interesting to see how bad it feels...

Tuesday Jun 19, 2007 #

Note
rhr:50 weight:62.5kg (rest day)

studying...

Monday Jun 18, 2007 #

Gym 55:00 [3]
slept:2.5 shoes: volleys

hit the gym on the way home from my exam. 10'30" rowing (2.5km) then ~35' on the weights. finished off with 10 mins on the cross trainer thingy to warm up a bit for some stretches.

Sunday Jun 17, 2007 #

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

needed a break from study (calculus and linear algebra ll for those of you playing at home) so went for a ride. anzac pk, coro drv, southbank, botanic gardens, southbank, coro drv, bikeway, home. legs arent feeling too good at the moment. have to work on them before the cascades.

Saturday Jun 16, 2007 #

Running 1:20:00 [3] 15.0 km (5:20 / km)
ahr:153 max:176 shoes: Nike Total 90 III

run with the group from rachels place. took a while to get moving this morning. similar route to the one from bridgys place. checked out one of the new mtb tracks at gap creek. looks like an awesome ride will have to check it out. added a run up to the top of that killer hill and back to rachels place at the end of the run. passed 4 bikes on the way up. suckers.

Friday Jun 15, 2007 #

Gym 1:00:00 [3]

hit the gym on the way home from my exam. 10min (2.4km) on the rowing machine then ~45 weights (with about half on free weights). finished off with a light 1.5km treadmill (5min/km).

Thursday Jun 14, 2007 #

Running 20:00 [3] 4.0 km (5:00 / km)
ahr:150 max:175 shoes: Nike Total 90 III

pretty piss poor effort at a run. didnt get on the road til 8.30pm (although i didnt get home from the exam til a bit after 8). was aiming for an hour or so but tiredness, sore feet and complete lack of motivation stopped that pretty quickly. stopped running after ~20 and walked/jogged slowly home.

Wednesday Jun 13, 2007 #

Gym 30:00 [3]

spent the arvo at indro library studying so dropped into the gym on the way home. 10min (2.4km) rowing machine then ~20 on the weights. not really in the mood for a big session so called it quits early.

Running 18:17 [3] 4.0 km (4:34 / km)
ahr:153 max:168 shoes: Nike Total 90 III

managed to con myself into an evening run. servo, anzac pk (11'17"), hillsdon rd, home. i think i pulled something when i rolled my ankles on the weekend. tight feeling on the outside of my lower leg about 10cm up from the ankles. nothing serious (i always roll my ankles like that) but it was enough to make running uncomfortable so came home earlier than i had planned.

Tuesday Jun 12, 2007 #

Note
rhr:47 slept:12.0 weight:62.5kg (rest day)

studying + rest day

Monday Jun 11, 2007 #

Running 12:00 [2] 2.0 km (6:00 / km)
shoes: Nike Total 90 III

early morning run up the road from the bournes place. absolutely frickin freezing. frost everywhere. socks on the hands works a treat for keeping the hands warm. or you could just be like olly and stay in bed. slacker.

Orienteering 1:27:22 [3] 10.0 km (8:44 / km)
ahr:152 max:184 shoes: Nike Total 90 III

classic training @ brooklands
i love this map. awesome running in places but there is enough rock/fallen timber to mess you up in others. putting out tapes (most of them anyway) so took it a bit slower so i got them right. overshot the first one by about 300m (was thinking about how numb my toes were and it they were going to hurt when they thawed). ran with ian until 4 which i stuffed up nicely. got my act together after that and was putting in some reasonably good O. slight wobble near 18 but nothing major. had a good time on this course.

Sunday Jun 10, 2007 #

Orienteering race 45:27 [4] 5.83 km (7:48 / km) +290m 6:15 / km
ahr:166 max:180 shoes: Nike Total 90 III

day 2 @ cotswold
bit of a mission to get out to the map (i got lost). was in the mood to tear up the course today. reasonably happy with the run. lost a bit of time at 5, 8, 14, 17 but was probably only 3 or 4 minutes all up. really enjoyed the run today and felt really good.

Running warm up/down 10:00 [2]

all the warm ups/downs for the day

Orienteering 43:00 [3] 4.5 km (9:33 / km)
ahr:150 shoes: Nike Total 90 III

skins @ amiens
4 x ~1km skins type courses at amiens (across the road from north cascades). trying to put out tapes at race pace at amiens is frickin hard!!! absolutely butchered the first control so had to really slow down to get them in about the right spot. scratched my right eyeball just before 7. absolute agony!!! put out the tapes for the rest at a slightly slower speed coz my eye was all blurry and didnt have much depth perception.
there is some absolutely insane granite out there. gunna be interesting to see if all the foreigners can make much sense of it on the weekend before the camp. i still get confused...

Saturday Jun 9, 2007 #

Orienteering race 48:00 [3] 6.07 km (7:54 / km) +260m 6:31 / km
ahr:161 max:177 slept:4.5 shoes: Nike Total 90 III

slightly hungover this morning and really wasnt in the mood to go out. glad i did though. nice runnable terrain and cool weather made for good fun. could have run a whole lot harder and wasnt being to careful with the nav so lost a bit of time in a few places. olly got me by 4 seconds. obviously didnt get him drunk enough...

Friday Jun 8, 2007 #

Running 17:00 [2] 3.0 km (5:40 / km)
rhr:49 slept:8.0 weight:61kg shoes: asics gel GT-2120

morning recovery run through moore park. bit sore/tired after yesterday but nothing major.

mountain bike 1:00:00 [3] 23.0 km (2:37 / km)
shoes: volleys

arvo spin into the city via bikeway, coro drv and southbank. friggin cold and windy

Thursday Jun 7, 2007 #

Gym 50:00 [3]
slept:10.0 weight:62.9kg shoes: volleys

first gym sesh in ages. 5min rowing warm up then ~45 on the weights. felt good. might have to get back into it more often than once a month. might have to get back into training too. ive gotten fat.

Note

who is going to matts on friday?
im guessing a few people will want to crash at my place friday night seeing its within staggering distance of the regatta (not really but its close). your welcome to crash at my place rather than being a party pooper and going home early/not drinking (i feel so dirty just saying it). so whats the plan folks? might even have some pre pub drinks for those that are tough enough.

Running 1:18:54 [3] 17.0 km (4:38 / km)
ahr:163 max:178 shoes: asics gel GT-2120

long run into city (went as far as north quay citycat stop). 11'23" to anzac pk, ~30' to jephson st, 49' to north quay turnaround, regatta in about 64'. legs felt really good and absoluely no trouble from calves/shins. bit of rubbing under the arches but toughed it out. even after 300+km in my shoes they still rub. that sucks.

http://www.gmap-pedometer.com/?r=1024765

Wednesday Jun 6, 2007 #

Running 35:24 [3] 7.5 km (4:43 / km)
ahr:160 max:180 shoes: asics gel GT-2120

had to blow some of the cobwebs out of the body after 5 hours on the train coming back from bundy. cold (17deg!!!), dark (7pm) and wet (drizzling with puddles everywhere) run around indro/toowong. moggil rd, taringa pde, stanley tce, miskin st, sherwood rd, jephson st, moggil rd. legs were feeling really good and no trouble with the calves/shins.

Tuesday Jun 5, 2007 #

Running 16:40 [2] 3.5 km (4:46 / km)
ahr:150 max:158 slept:10.0 shoes: asics gel GT-2120

recovery run round my old short loop in bundy (mobil servo, roundabout, kimbers, home). hurt heaps less than i was expecting it to but still wasnt too comfortable. pretty tight in the calves still.

Monday Jun 4, 2007 #

Note
slept:17.0 (rest day)

rest day in bundy. 12 hours sleep + 3 naps throughout the day totaling ~5 hours. considered going for a recovery run but my shoes were still wet so gave it a miss.

Sunday Jun 3, 2007 #

Note
slept:5.5

woke up about 5.45 but couldnt convince olly to get out of bed (i wasnt trying too hard though). went back to sleep and woke up about 8 and spent the next 5 hours eating. a bit sore but i reckon if i got moving again it would have been sweet for another 6 hours or so. came 5th with 1040 points but were over 1000 points behind the winners (and in a lot better condition physically). now i get to complete the set of states/territories with a trip to the alice for oz champs to a value of $1700

Saturday Jun 2, 2007 #

Rogaine 13:00:00 [2]

QLD Rogaine Champs via Tiaro/Maryborough
i was kinda hoping it was gunna be similar to hunters hut (considering it is only a couple of km's off the map) but unfortunately it was no where near as nice. started off pretty well. 500 points (about 12km) in just over 3 hours. had this strange wet substance falling from the sky for about 2.5 hours which was pretty cool. very wet and soggy for the rest of the day which sucked. back to the HH about 6.15pm so olly could fix up his chaffage. had some food and out again by 7pm. insanely hard to navigate at night but handled it reasonably well i reckon. we both kinda hit the wall about 11pm but had a short sit down and i was sweet after that. olly wasnt. baled to the road (easier said than done - it took us an hour to cover the ~1km and im still not exactly sure where we went). struggled back to the HH and arrived about 1:45am.

Friday Jun 1, 2007 #

mountain bike 1:05:00 [4] 25.0 km (2:36 / km)
rhr:47 slept:8.0 weight:61kg shoes: volleys

arvo ride into the city via anzac pk, toowong, coro drv, north quay, botanic gardens, southbank and home along the bikeway. legs were feeling really good. maybe it was the 3 days off.
+ a quick ride to torre and back to get some gear for the rogaine.

Running 20:00 [3] 4.0 km (5:00 / km)
ahr:158 max:172 shoes: Nike Total 90 III

evening run around taringa pde/hillsdon rd loop. intensity was somewhere between a recovery and a normal run. calves are still insanely tight. slight twinge in left shin at 15' but nothing other than that. still dont quite know what to make of it.

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