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Training Log Archive: kezza

In the 31 days ending Jul 31, 2006:

activity # timemileskm+m
  Gym6 4:00:00
  Running7 3:07:23 26.04(7:12) 41.9(4:28)
  Orienteering3 2:10:56 11.06(11:50) 17.8(7:21) 25015 /18c83%
  Gym (Cardio)3 1:00:52 6.21 10.0
  Total11 10:19:11 43.31 69.7 25015 /18c83%
averages - sleep:9 rhr:50

» now

Monday Jul 31, 2006 #

Running 55:00 [3] 12.0 km (4:35 / km)
ahr:132 slept:10.0 shoes: mizuno - wave atlantis

wagged uni today coz i didnt want to go then worked from 2-6.30. went running at about 7.30pm. went via caltex, anzac pk, stanley tce, miskin st, sherwood rd to regatta then down coro drv to the railway bridge.did the time trial back to regatta then ran home along moggil rd. my right itb was playing up fromabout 30 mins onward but it was manageable pain. im gunna stretch it and stuff later tonight.

Running (time trial) 8:12 [4] 2.5 km (3:17 / km)
max:162 shoes: mizuno - wave atlantis

time trial along river/coronation drv from the railway bridge in the city to the regatta city cat terminal. itb was painful for first minute or so but it stopped after that. i think my old pb was 8.12 or 8.20 or something like that so this one is definately very fast.

Sunday Jul 30, 2006 #

Gym (Cardio) 20:30 [3]
shoes: mizuno - wave atlantis

did 10.30 on a rowing machiney thing then 10 min run on a treadmill. i was planning on going for a long run in the arvo so i didnt want to do to much. but unfortunately i fell asleep on the couch then had to go to work so that spoiled those plans.

Gym 15:00 [3]

did some weights after just for the hell of it. then i lost interest so i went home

Thursday Jul 27, 2006 #

Running (treadmill) 12:40 [2] 2.0 km (6:20 / km)
ahr:125 slept:6.0 shoes: mizuno - wave atlantis

Had a 3 hour break at uni so i went to the gym. did a very light treadmill run just to get my legs turning over after that bastard of a session last night (i sincerely hope olly and laurina were as stuffed as i was this morning).

Gym 45:00 [3]
shoes: mizuno - wave atlantis

did some weights after my run.only upper body and abs. my legs were tired so i left them alone. did 20 mins of stretches after which loosened the muscles up slightly.

Wednesday Jul 26, 2006 #

Running 17:29 [5] 5.4 km (3:14 / km)
max:170 shoes: mizuno - wave atlantis

sprints at uni on the ring rd. did 6 x 900 m reps (road was closed after 900m coz of the new bridge). started off fast but then legs felt VERY heavy from about 300m to 6/700m mark but was able to pick it up again near the finish. prob on pace for about 3.10 (3.20 for the slower ones) for the km (p.b is 3.03) so im relatively happy with how the legs held up. im gunna be sore tomorrow though. times were 2.49, 2.55, 2.58, 2.58, 2.54, 2.55.

Tuesday Jul 25, 2006 #

Running (treadmill) 19:27 [4] 5.0 km (3:53 / km)
ahr:138 shoes: mizuno - wave atlantis

worked all day then went to gym after.legs felt good so kept pickin up the pace. +1km warm up

Gym 40:00 [3]
shoes: mizuno - wave atlantis

did some weights after my run.ive noticed that im lifting bigger weights easier than when i started at the gym so i spose that means i am a little stronger or something like that.

Monday Jul 24, 2006 #


started uni today at 9am finished at 1 then went to the gym and did some stuff but i cant remember what it was so i cant put it in. i know it involved a bit of light running and some weight. then went to work for another 8 hour shift finishing at 11pm. it was a very long day

Sunday Jul 23, 2006 #


worked 7am to 3pm so i got home and was to stuffed to do anything so i went to sleep

Saturday Jul 22, 2006 #


well ive finished my 8 hours work for the day and i should go for a run but i really couldnt be stuffed. ill see what happens though. stranger things have happened

Friday Jul 21, 2006 #

Running 18:06 [2] 3.0 km (6:02 / km)
max:125 shoes: mizuno - wave atlantis

went for a run at the gym but i felt like slacking so i did.started doing some weights but got the shits with it so i went home and had a nap.a pretty un-strenuous day but i was exhausted by the end of it

Thursday Jul 20, 2006 #

Orienteering race 25:04 [4] *** 3.9 km (6:26 / km)
slept:10.0 shoes: Nike Total 90 III

Mid week event @ stockyard creek sth. started 2 mins behind olly & 4 behind daniel to add a bitta pressure to the run. overall not to bad but i am definately not as fit as i would like to be. navigation was pretty simple (run to control circle and then look round for the control coz they were up high for all the old folks).

Running 25:55 [4] 6.0 km (4:19 / km)
ahr:150 shoes: mizuno - wave atlantis

felt like a run so went on the regular loop via servo, anzac pk and moggil rd. felt reall good to start with (2.75km in 10.45, 2 min faser than pb i think. slowed towards end.

Wednesday Jul 19, 2006 #

rhr:53 slept:15.0 (rest day)

was absolutely stuffed last night so i went to bed (read fell asleep in front of the tv and woke up 15 hours later in bed). should probably have a rest day today but we will see how i am feeling this arvo

Tuesday Jul 18, 2006 #

Gym (Cardio) 27:11 [4] 7.0 km (3:53 / km)
shoes: mizuno - wave atlantis

run on treadmill @ gym. did 1km warm up then started at 14 km/hr and wound it up after every km. ended up at 17.5km/hr at end of 7 km.

Gym 1:15:00 [3]

would thought a run was enough punishment but obviously not.i am so stuffed now and ive still got clives training to go this arvo. hopefully clive will be nice to us and let us sit around reading maps but im not liking my chances.

Orienteering 40:00 [4] 4.0 km (10:00 / km)
shoes: Nike Total 90 III

clives training @ gap creek west. did 5 x 700m-1000m loops with four controls in each.ran in pairs with one person going clockwise and putting out the first two controls and picking up the second two, which the other ran in had already put out in reverse. that doesnt make sense so yea.

Monday Jul 17, 2006 #

Gym (Cardio) 13:11 [3] 3.0 km (4:24 / km)
rhr:47 slept:12.0 shoes: mizuno - wave atlantis

Went to gym after work. 3 klm run on treadmill then i got bored so stopped.

Gym 25:00 [3]
shoes: Mizuno - Wave Atlantis (Jogger

did some weights after my treadmill run then had to stop coz the gym was closing.

Sunday Jul 16, 2006 #

Orienteering race 1:05:52 [5] *** 9.9 km (6:39 / km) +250m 5:54 / km
spiked:15/18c slept:6.0 shoes: Nike Total 90 III

Badge event @ Flagstone West. AWESOME!! spiked pretty much all of them and the ones i didnt i probably only lost 30 secs on each. legs felt stong for the whole race apart from knee which i was starting to feel about number 12 (prob 40ish minutes in). hooray. im starting to like this silly sport again. :)

Gym 40:00 [3]

Lana was going to the gym so i dragged along myself along there and did a few weights. only did from the waist up coz my legs were tired after the event today.

Saturday Jul 15, 2006 #


worked 7 til 3.30 today so i reckon that has to count for some exercise coz i am exhausted and sore from it. stupid maccas

Friday Jul 14, 2006 #


thought about going for a run but that was enough exercise for me so i watched tv instead.

Running 30:34 [3] 6.0 km (5:06 / km)
shoes: mizuno - wave atlantis

felt really guilty about not going for a run so i went for one.
ran to the regatta via moggill rd and back the same way.
14.59 there and 15.35 back with a short walk coz i could feel dinner wanting to come up.

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