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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 31 days ending Dec 31, 2006:

activity # timemileskm+m
  mountain bike9 11:00:40 140.43(4:42) 226.0(2:55)
  Running11 9:03:10 71.27(7:37) 114.7(4:44)
  Gym7 5:53:00
  Orienteering5 4:02:38 17.83(13:36) 28.7(8:27) 3257 /10c70%
  walking1 1:00:00
  home stuff2 40:00
  Total25 31:39:28 229.53 369.4 3257 /10c70%
averages - sleep:7.6 rhr:50 weight:62.9kg

» now

Sunday Dec 31, 2006 #

Orienteering 27:08 [4] *** 3.75 km (7:14 / km) +250m 5:26 / km
slept:7.5 shoes: Nike Total 90 III

wanted to get in a bush run so i went for an early morning spin around an old thursday course @ anzac pk.

i think i know that place to well to make any massive mistakes but there was a few times where i exited the control in the wrong direction but generally recovered quickly. also had my route choice affected by some people walking big scary dogs.

first time out there in my new tights!!! they go pretty well in the bush. if there is gunna be any scrub i will have to invest in some O socks to stop my shins getting completely shredded. felt a bit warm in the tights but i think that was just the weathers fault. i was pretty hot all over, not just in my tights....

Running 19:56 [3] 4.0 km (4:59 / km)
shoes: volleys

warm up run on the treadmill that got extended coz i was feeling all right. stopped when i started to sweat everywhere.

Gym 40:00 [3]
shoes: volleys

usual stuff. would have gone longer but i had to stop so i could go to work.

Saturday Dec 30, 2006 #

mountain bike 1:06:00 [3] 24.0 km (2:45 / km)
shoes: volleys

was planning on a run this morning before work but a spanner got thrown in the works there when i slept through my alarm. finally got out on the bike after work and did the normal ride into the city.

legs felt really good. must be because i gave em a few days off. was 37 mins to the turn around @ the botanic gardens.

the thought of going for a run when i got home did cross my mind but thats as far as it got. oh well.

Thursday Dec 28, 2006 #

Gym 30:00 [2]
weight:62.5kg shoes: volleys

gym after work.was sopsed to finish work at 12 then gym then meet up with the folks for lunch about 1.30. unfortunately work was gay and i had to stay til 1.15 then ate lots of food coz i was starving then attempted to go to the gym. managed to do 1km on the treadmill then ~25 mins of weights before i gave up and came home and fell asleep.

glutes/hammys/groin are a bit sore after yesterday. i think it was the leg press thingys. also overall pretty tired after the running but nothing too serious that a sleep in tomorrow wont be able to fix!!!!!!

Wednesday Dec 27, 2006 #

Gym 1:15:00 [3]
ahr:118 shoes: volleys

went to gym after work. 10 min (2km) warm up on the treadmill then got into some weights. just plugged away on some new equipment for a while then realised i had done 40 mins of pretty solid work. kept going for another 25 on some of the stuff i always do.

Running 1:24:58 [3] 18.72 km (4:32 / km)
shoes: mizuno - wave atlantis

brought long run friday forward a few days. very nice running conditions. very light drizzle, overcast and relatively cool.

ran servo, top of anzac pk (2.4km 11.30), stanley tce, miskin st, sherwood rd, (regatta ~6km in a bit under 30) coro drv, sthbank, botanic gardens (turn around point was end of goodwill bridge @ 54 min ~12km), southbank, coro drv (did the time trial - see below or maybe above) then moggil rd home.

took me the usual 30 mins to get into the run but once i got going it was good. the last 15 mins home after the time trial hurt a bit but i was moving at a decent pace by then.

i dont wanna jynx it but that may be the last "long" run before the 5 days. fingers crossed. i love tapering.

Running (Coro Drv Time Trial) 8:55 [4] 2.28 km (3:55 / km)
shoes: mizuno - wave atlantis

started the time trial after 70 mins on the go. feeling a little tired but i just picked up the tempo i was running at before hand and was able to manage it. 4 seconds down at the first time check place (should be 3.30), 10 seconds down at the second (should be ~4.50) then ~12 or 13 down at the end (if i do a sub 9 i am ok with it but a sub 8.45 is good)

ive definately got the fitness/endurance/whatever that thing is to keep running at a decent constant speed but just cant seem to pick up the pace seriously when i need it. once i get into a few sprint interval thingos the speed im running at should pick up a bit hopefully so i can get back down to sub those elusive sub 8.20's.

Tuesday Dec 26, 2006 #

Running 26:33 [3] 5.5 km (4:50 / km)
shoes: mizuno - wave atlantis

spent all day at home eating chips and chocolate and left-over food. finally dragged myself out for a run about 6pm. been raining all day so nice and cool. felt pretty seedy stomach wise but struggled through the same run as yesterday.

Monday Dec 25, 2006 #

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

mum and dad went visiting people and lana and julia went for a driving lesson and i got bored so i went for a ride to burn off some of all the food and chocolate. round uni over the new bridge (it is massive) then into the city via toowong then home on the bikeway

again not 100% certain on the distance and time but its close enough for me.

merry christmas folks!!!!

Running 37:00 [2] 5.5 km (6:44 / km)
shoes: mizuno - wave atlantis

got home from my ride and managed to let dad talk me into going for a run with him and julia. pretty cruisey run but chucked in a hill sprint up taringa pde and ~100m sprint home.

i think i ate too much food coz i felt a bit sick while running

Sunday Dec 24, 2006 #

home stuff 15:00 [2]

woke up a bit earlier then i needed to so managed to squeeze in a few excercises before work

100 situps
60 split squats
50 pushups

Saturday Dec 23, 2006 #

mountain bike 1:25:00 [3] 29.0 km (2:56 / km)
slept:8.0 shoes: volleys

i got to sleep in today. only til 6am :(

usual ride into the city but added on the story bridge loop.

not exactly sure about the time and distance coz i managed to dislodge the computer reciever somehow but its close


oh my god i have the best story ever. if you dont think it is the best, i will destroy you!! thats no lie.

ok my aunt lives in bundy and is a primary school teacher. end of the school year comes around so they take the kiddies down to seaworld on the gold coast.

in the class there is this one special needs kiddy. they do the whole seaworld thing and the time comes to get on the bus and come back to bundy. small problem. this kid isnt on the bus. they all run round looking for him, eventually finding him absolutely sopping wet from head to toe. they dry him off quickly and chuck him on the bus coz now they are running late.

a few hours later this kid is looking really uncomfortable so one of the teachers/helpers goes up to him to find out whats wrong. what does he do then you ask....

he pulls a penguin out from underneath his shirt. yes you read correctly a real live fairy penguin!!!! somehow he managed to get into the seaworld penguin enclosure, catch a penguin, stick it up his shirt and sneak it onto a bus full of kids and sit there with it up his shirt for about three hours. once they established the kid had a penguin they contacted seaworld who sent a helicopter up to gympie to collect this poor little penguin.

is that not the best/funniest story in the history of the world?

Friday Dec 22, 2006 #

Running 48:25 [2] 10.0 km (4:51 / km)
ahr:150 slept:7.0 shoes: mizuno - wave atlantis

had my 5th 5am or earlier start in a row today. i want a sleep in!!

was sooooo not in the mood for a run (tired, sore, hungry and legs were pretty tight) but forced myself to go. ran along moggil rd and coro drv to hale st then turned around and came home. really not into it (felt really heavy and like my running technique was shiter than normal) until i hit 30 mins then felt loads better. felt like i was running so much smoother and quicker (24.30 there and 23.55 home). legs were still pretty tired so i decided not to push my luck any further by extending the run.

home stuff 25:00 [3]

ok im gunna try and start a new circuit thingy. thanks for the idea bridgy.

2 sets today:
2 x 100 situps
2 x 25 pushups
2 x 30 split squats (i.e. 30 with left leg forward then 30 with right leg forward in each set)

will try to add some more excercises once i think of them. any ideas/suggestion would be greatly appreciated. also i need a name activity thing coz i dont like circuit and strength and conditioning shits me.

Thursday Dec 21, 2006 #

Gym 50:00 [3]
slept:7.0 shoes: volleys

early arvo gym sesh after work. usual 10 min warm up then 40 mins on the weights. just the regular arms, chest and ab stuff, gunna give me poor old legs a break for today

Wednesday Dec 20, 2006 #

Orienteering 51:07 [3] 4.5 km (11:22 / km)
slept:7.0 shoes: Nike Total 90 III

cascades north. ran course 1 from '04 aus middle champs. pretty physical course. wasnt running all that hard just concentrating on navigation. spiked most of 'em (some i couldnt see the tape but was definately in the about right spot)speed through the rocks was decent but never really exerted myself too much.

Orienteering 15:02 [4] 1.55 km (9:42 / km) +75m 7:49 / km
shoes: Nike Total 90 III

cascades north again. ran course 10 from '04 aus middle champs at a faster pace than last one. had about 15 mins in between so must not have run fast enough on the last one coz i felt really good and fast. sub 10 min kms at cascades north is pretty good for me i reckon. lost time on 1,2,4 (there was only 5 controls) but that is pretty much inevitable for me at the cascades. good fun and i felt like doing something else but almost all the others weren't too keen on the idea.

overall it was a good couple of days and well worth the effort i think. im beginning to remember how to orienteer again :) fitness is pretty good as well. now all i need to do is not get sick...

mountain bike 51:40 [3] 20.0 km (2:35 / km)
shoes: volleys

part recovery ride, part cop out. didnt have the energy/not in the mood for street o so settled on a ride. went into the city via bikeway and back. got to the goodwill bridge (10km from home) in 30mins then did 10km home in 21.40. stuck on the back wheel of some guy on an expensive road bike. he was pretty shocked i was kept up with him on my $400 MTB. that'll learn him for being a yuppie.

Tuesday Dec 19, 2006 #

Orienteering (control picking) 40:00 [3] 4.0 km (10:00 / km)
slept:6.0 shoes: Nike Total 90 III

same course as yesterday at sandy crack but this time pushed it a bit harder. i got to the vicinty of number 8 in ~13mins then nearly trod on a snake. took it very slowly for 10mins or so after that so i didnt step on another one. picked up the pace once i got out of the hills and finished off well.

Orienteering (compass) 19:57 [3] 3.0 km (6:39 / km)
shoes: Nike Total 90 III

went over to the NE corner of sandy crack to the (flat/erosion gully/mound/flinders ranges type terrain) and ran a course i set which required fast running on accurate compass. awesome fun!! course setters estimated winning time was 20min. got it by 3 seconds. feeling really good at the end and probably should have done it in reverse (i.e.the right way) but it was getting a bit on the warm side and my sunburn was hurting.

Monday Dec 18, 2006 #

Orienteering 45:00 [3] 4.0 km (11:15 / km)
slept:6.0 shoes: Nike Total 90 III

went for a trot around sandy crack in the morning. took me a while to remember how to orienteer in the bush (i.e not second street on the left then first street on the right). was putting out tapes for the first 8 then olly did 6 then i did 6. first half of the course was in the hills, last half in the flatter, more open stuff. perfect summer morning run and felt so good to be back out in the bush again

Orienteering (Beer O) 15:00 [3] ***** 1.0 km (15:00 / km)
spiked:7/10c shoes: Nike Total 90 III

we (bridgy) had the bright idea of orgainising a beer-o on the bourne property. bridgy drew the maps, set the courses and put the tapes out. thanks bridgy. i ran in the "wasted" race against bridgy and the "big O". i think it is safe to say i smashed 'em. and the rums too. i must have run super fast coz i was pretty well f***ed the next morning. or maybe that was the rums...

stay posted for some interesting photos...

Saturday Dec 16, 2006 #

mountain bike 1:21:00 [2] 24.0 km (3:23 / km)
slept:7.0 shoes: volleys

usual ride into the city after work. took it a bit slower through anzac pk coz the tracks were a bit slippery after the rain.

p.s. i got in trouble at work today. my 'boss' told me that i dont have the 'mcdonald's attitude'!! wtf? also my appearance is 'very poor'. seems to me that if i was to use a litre of gel to style my hair into a "fashion mullet/mohawk" and stand around yelling at people to do things that i would never be able to do and are practically impossible to do while doing 1000 other things, i would be doing my job "properly". fuck that shit off!!! dickwad!!

Friday Dec 15, 2006 #

Running 1:00:00 [3] 12.0 km (5:00 / km)
slept:6.5 shoes: mizuno - wave atlantis

worked til 1am this morning then started again at 10. massively dehydrated (measured the temp in one of the cooler places at work and it was 32deg) so didnt have the ideal lead up to my run on long run friday so as a result i pansyed out about half way round (got to the restaurant along coro drv bikeway). it also didnt help that it was 26deg and 80% humidity when i left home either. actual run took 59 mins but i did a 1 min warm down to make it a whole hour

Thursday Dec 14, 2006 #

Gym 50:00 [3]
rhr:50 slept:10.0 weight:62.6kg shoes: volleys

early arvo gym sesh when i got bored watching the cricket. 10min treadmill warm up the ~40min on the weights and stuff

Wednesday Dec 13, 2006 #

Orienteering race 29:24 [4] 6.9 km (4:16 / km)
slept:7.0 shoes: mizuno - wave atlantis

thought i pulled up alright after yesterday but my warm up suggested otherwise. eventually got the legs working properly after about 1km then felt pretty good after that.

had to go to work staight afterward so missed the presentations. did i miss anything special?

p.s. i got to work with 32 seconds to spare.

Tuesday Dec 12, 2006 #

mountain bike 42:00 [3] 17.0 km (2:28 / km)
slept:9.0 shoes: volleys

woke up early for some reason and then couldnt get back to sleep so got on my treadly and took it for a spin. rode to uni then round the river to toowong then home along the bikeway. nice easy morning ride.

Running (warm up/down) 45:00 [3] 9.0 km (5:00 / km)
shoes: mizuno - wave atlantis

warm up: run from gyatt pk to bridge to athletics track to bridge to athletics track (~5km)

time trial

warm down: run to 1250 mark (250 past bridge) then back to the track then back to the car at guyatt pk (~4km)

i must be crazy coz i like long warm ups

Running race (5km time trial) 18:31 [4] 5.0 km (3:42 / km)
shoes: mizuno - wave atlantis

did the time trial with the cyclones at the uq athletics track.

started off behind olly then passed him after about a lap i think. ian sat on me til 2.5km then took off and put about 15m into me. kept up the pace and ended up lapping everyone bar ian who ran a 18.25.

pretty happy with a 18.31 coz i got my maths wrong halfway round and thought i was on about a 20.30 and i couldnt figure out why 4min kms hurt that much. endurance was good and speed was good but could have been a bit better. hopefully once i start some speed work it will get better. i would like to do a sub 18 by easter but i wont be crushed if i dont get it.

Monday Dec 11, 2006 #

Gym 40:00 [3]
slept:13.5 weight:63.5kg shoes: volleys

10min treadmill warm up then 30min on the weights. could definately tell i havent been to the gym in a while

Running 25:00 [3] 5.0 km (5:00 / km)
shoes: mizuno - wave atlantis

run round gap creek. wasnt feeling too crash hot internally from the start but managed to tuff it out almost til the bottom of 'heartbreak hill' but walked home from there

Saturday Dec 9, 2006 #

mountain bike 1:20:00 [3] 25.0 km (3:12 / km)
shoes: volleys

usual ride into the city but came home the same way i went out (through anzac pk)

Running 46:40 [3] 10.5 km (4:27 / km)
shoes: mizuno - wave atlantis

decided i needed a run so went for one pretty much straight after i got home from the ride. taringa pde, stanley tce, miskin st, sherwood rd, jephson st, sylvan rd then to the bikeway via the underpass and home along mogill rd.

my legs and feet especially have been really sore for the last few day. kind of a dull ache that occasionally hurts a bit. its more annoying than anything.

Thursday Dec 7, 2006 #

mountain bike 1:32:00 [3] 33.0 km (2:47 / km)
shoes: volleys

legs were telling me not to do anything (aching after work +itb/hammy/quads really tight) but my brain was telling me i should go for a run so they compromised and i went for a ride.

usual ride except from southbank i went along kangaroo pnt to the story bridge then up to the end of the floating walkway and then back the same way to south bank. legs were hurting til i got to the top of taringa pde (~5mins). then the adrenalin kicked in through anzac park and i felt fine.

there was the best sunset today. luckily i was crossing the story bridge at the time. the entire western sky was bright pink with the occasional bright blue line across it. put the city skyline with all the lights in front of that then reflect it in the river (but ignore the dirty brown smellyness of the river) and you get a good sunset. bellisimo....

Wednesday Dec 6, 2006 #


today shat me. if you dont want to know then leave now coz there is some ravings of a lunatic coming...

coming back to brissy from bundy. got on the tilt train at 10.45am planning on getting to brissy at about 4 (why the fuck is the tilt train still only going 100km/hr when it is perfectly safe for it to do 170km/hr unless there is a dickhead driver that falls asleep doing 120 around a 60 km/hr corner). then maybe home by 5 then off to street o. unfortunately that didnt happen..

i had some fat shit sitting next to me on the train. whats wrong with that you might ask. he fell asleep just as i was about to get up to get some food and woke up 3 hrs later when they announced that the power lines were down south of nambour meaning we would have to get off the train at nambour and get a bus to brissy. an hour and a bit after getting off the train at nambour finally got on a bus to roma st. finally got into roma st about 5.15 thinking i was still a chance for street o. got home about 5.50 (yes it took 7 hours for about a 4hr trip). my stomach was churning coz i had eaten 1 piece of toast all day. so i ate 3 sandwiches in about 30 seconds and very quickly lost interest in street o (i think i ate the sandwiches too fast) and i figured i wouldnt get to street o in time.

so yea. thats my day. probably doesnt sound like much but it was enough to put me in a bad mood (i think i am still in the mood coz work today sucked)

Tuesday Dec 5, 2006 #

walking 1:00:00 [1]

wasnt even planning on logging this but im gunna be struggling for hours this week so yea. took my poochies round agro trend/touch grounds. slow wandering mixed with occasional slow jogs. stopped every now and then to throw rocks at stuff (mainly the dogs but burnt out cars every now and then and a few birds). good times.

Monday Dec 4, 2006 #

Running 13:52 [3] 3.2 km (4:20 / km)
shoes: mizuno - wave atlantis

up in bundy so ran my old short loop. i ran it 30 secs slower than 2 years ago!! wtf!! wasnt feeling too crash hot but thought i might go do it again to see if it improved after a warm up but i got to the end and was hungry so i went home. so there.

Saturday Dec 2, 2006 #

mountain bike 1:13:00 [3] 24.0 km (3:03 / km)
shoes: volleys

went for a ride after work. usual ride into the city. legs were a bit heavy to start with but eventually got them going.

Friday Dec 1, 2006 #

Gym 1:08:00 [3]
slept:4.5 shoes: volleys

went to the gym after work. 3km (~18min) treadmill warm up (hr 120bpm at the end) then ~50 mins of weights.

Running 1:48:20 [3] 24.0 km (4:31 / km)
shoes: mizuno - wave atlantis

today is friday and as i have now re-named fridays to "long-run friday" i went for a long run. and when i say long i mean long.

basically did the same run as friday 2 weeks ago but instead of turning left after the crossing the goodwill bridge and coming home i turned right then ran through the botanic gardens and back over to southbank then back onto the bicentenial bikeway thingy. prob added 3 or 4 kms to the run.

started off good. bit tight as usual but got going after a bit running at the same pace as the other week (within 30secs of my times through all the points i could remember). i found a goo (powergel double latte) on my desk the other day so i knocked that off after an hour. that shit is the nectar of the gods when you are tired. now all they need to do is make it stop the pain.

did the coro drv time trial on the way home (started at 84 minutes!!!) felt like i had lotsa energy (maybe the goo or maybe im a machine!! im thinkin the goo). only down side was i didnt have the energy to get up on my toes and push the last section. time was 8:42 for ~2.3km (3:46min/km). 1 second faster than 2 weeks ago but also about 15mins further into the run.

i saw/almost stepped on so many thingys today. i spose you get that when you are running for ever. the count ended on 2 dogs, a giant lizard, a baby, a rat, a possum.

thats my story. then add some bits on.

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