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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 31 days ending Jan 31, 2007:

activity # timemileskm+m
  Orienteering19 16:27:00 76.93(12:50) 123.81(7:58) 665
  Running8 5:15:15 33.18(9:30) 53.4(5:54)
  mountain bike3 3:17:00 47.35(4:10) 76.2(2:35)
  Gym3 1:45:00
  walking1 45:00 2.49(18:06) 4.0(11:15)
  Total27 27:29:15 159.95 257.41 665
averages - sleep:7.7 rhr:49 weight:62kg

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Wednesday Jan 31, 2007 #

Running 25:04 [3] 5.7 km (4:24 / km)
ahr:163 max:183 rhr:44 shoes: mizuno - wave atlantis

morning run around a different one of my old bundy routes. only had about 5 mins of struggle at the start today which was good. got the hr up above 180 up the hills around avoca rd. stopped to say bye to julia near home (she was waiting for the bus to school - sucker!!)

http://www.gmap-pedometer.com/?r=678523

Orienteering race 18:35 [4] 4.0 km (4:39 / km)
ahr:175 max:187 shoes: mizuno - wave atlantis

night o @ somewhere
started with a little bit of light but it had gone by the time i got to 1. messed around a bit with the tracks at 2 (maybe 20 secs). jarred my bad ankle again coming into 4 so slowed down (stopped hurting after ~30 secs). followed people between 5 and 6 but they went through the scrub (slowed me down a bit). saw dane and mark nemeth about 50m ahead coming out of 7 so thrashed it to catch them before the bush got to thick. so much easier to see when there is more than one torch. dropped dane and mark out of 9 and put a bit of a gap into them which is good. pretty happy with my run.

Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
ahr:161 shoes: mizuno - wave atlantis

short jog to warm up then some streches then a few run throughs (~15 mins worth)
warm down was slightly more interesting. ran along the concrete track down the centre of the map pretty quickly (it was dark and i was scared...not) then turned right at the main road on the southern boundary. cruised along there planning on reading my map so i would know when to turn. unfortunatley the entire left hand side of my map had disintegrated so i went one block to far. no major biggie just a couple more hills and 10 mins more than i had planned.

Tuesday Jan 30, 2007 #

walking tempo 45:00 [1] 4.0 km (11:15 / km)
shoes: volleys

had to got to the dentist in the arvo so my face was still numb so decided a run probably wasnt the best idea (i had visions of biting my tounge/cheek off but not feeling it then drowning on blood). mum and i took the doggies round agro trend with dad running around us. my dog that has been really sick (diabetes) went for a swim which was good to see. must mean she is getting better

Monday Jan 29, 2007 #

Running (recovery) 40:00 [3] 8.3 km (4:49 / km)
ahr:155 max:180 rhr:48 shoes: mizuno - wave atlantis

recovery run around one of my old loops in bundy. legs incredibly tight and heavy to start with so the first 17/20mins were slower (ahr was sitting about 150 til i got to grans). somehow i came good back along avoca rd (ahr was over 155 and got up to 180ish up some of the "hills") and was actually moving at a decent pace. added a bit on to the end of the run so i could meet up with the folks who were out walking the dogs. once i found them i walked home with them.

http://www.gmap-pedometer.com/?r=678515

Sunday Jan 28, 2007 #

Orienteering (map memory) 40:00 [3] 4.0 km (10:00 / km)
rhr:48 slept:7.0 shoes: Nike Total 90 III

map memory exercise @ brooklands. fairly simple exercise but managed to stuff #4 (maybe #5 - it was the first longish leg) a bit but relocated off the main creek.
ankle was a bit tender at times so i figured i should give it a rest so i sat out the next 2 exercises.

Saturday Jan 27, 2007 #

Running warm up/down 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Nike Total 90 III

various warm up/downs throughout the day.

warm up for the time trial. jogged up to the dam then round the loop then a few run throughs.

Running race (terrain time trial) 7:43 [5] 2.2 km (3:30 / km)
ahr:175 max:183 slept:6.0 shoes: Nike Total 90 III

time trial around sandy creek early in the morning before it got too hot. very nice running. felt good up the hill then powered past anna across the top. was able to run pretty well flat out down the powerlines and through the horse paddock. took 45secs off my PB and set the 5th fastest time in history!! what more could i ask for??

Orienteering (relocation) 39:07 [3] 4.0 km (9:47 / km)
ahr:154 max:185 shoes: Nike Total 90 III

ran the relocation excercise with olly. 2 mins with the map then 2 without. kinda hard to get too lost on the western side of sandy crack but still managed a good session.

Orienteering (visualisation) 41:25 [3] 4.0 km (10:21 / km)
ahr:153 max:186 shoes: Nike Total 90 III

visualisation excercise. tried to make myself look at the descriptions and do all geoff's visualisation stuff but i kept forgetting. lost interest late in the course.

jarred my right ankle a bit near the end. kinda landed on a fallen tree funny and over-bent my ankle up. nothing serious but enough to hurt a bit.

Orienteering race (sprint) 17:15 [4] 3.2 km (5:23 / km) +65m 4:54 / km
ahr:163 max:187 shoes: Nike Total 90 III

late arvo sprint race on the fun section of sandy crack. ankle was a bit tender to start with but was fine once i warmed it up a bit. not too bad a run. lost a bit of time on 2, 4, 6 and 8 but would have been no more than 30 secs all up.

Friday Jan 26, 2007 #

Orienteering 18:11 [3] 1.5 km (12:07 / km)
ahr:143 shoes: mizuno - wave atlantis

putting out controls on the far side of the creek for the kiddies compass course.

Orienteering 11:06 [4] 1.5 km (7:24 / km)
ahr:172 shoes: Nike Total 90 III

ran the kiddies compass course. i knew where all the controls were (inc the ones i didnt put out) which made the navig pretty easy.

Running 12:00 [3] 2.2 km (5:27 / km)
shoes: Nike Total 90 III

went for a jog round the time trial course with olly. was considering running it for real after but got lazy

Thursday Jan 25, 2007 #

Running 40:28 [2] 9.0 km (4:30 / km)
ahr:161 max:175 rhr:51 shoes: mizuno - wave atlantis

decided i needed a run to get the legs moving properly again.
thought i had left it late enough so that i missed the storm but 30 secs after i left it started to piss down. im talking torrential rain!! it stopped about 5 mins later but by then i was saturated. ran along moggil rd/coro drv til oxleys (20 mins) then turned around and came home. wasnt feeling smooth and wasnt really into it.

Wednesday Jan 24, 2007 #

Orienteering race 24:09 [4] 5.0 km (4:50 / km)
shoes: mizuno - wave atlantis

night o @ meadowlands
left home late so got caught in traffic then missed the turn off so didnt get to the event til 7.10. no real warm up. lost 1 min on 2 (still not sure what happened but something wasnt right). lost another minute or so on 13 (heaps of unmapped buildings then there was a fence missing and i didnt look down when i was almost standing on top of it. very hot and humid (ran just after some rain).

Tuesday Jan 23, 2007 #

Gym 40:00 [3]
rhr:50 slept:10.0 weight:62kg shoes: volleys

pretty cruisey gym sesh. 10 min warm up on the treadmill then 30 mins on the weights.

mountain bike 1:20:00 [3] 31.5 km (2:32 / km)
ahr:147 shoes: volleys

took the bike for a spin coz im still trying to avoid running. rode swann rd, hawken drv, round uni, over the green bridge, along annerley rd then park rd, along the SE bikeway into southbank, along the river to the story bridge, over the river to the end of the floating walkway.home via riverside centre, botanic grdns, southbank, bicentenial bikeway then western bikeway. got slowed down a bit through the city.

Sunday Jan 21, 2007 #

Note
rhr:49 slept:8.0

worked all day today but the good news is that i wont be working all day there again coz i finally quit. yes thats right. kieran is no longer a grease monkey.

no training today coz im tired and im trying to have a bit of a break from hardcore training.

Saturday Jan 20, 2007 #

Orienteering 26:31 [4] 4.3 km (6:10 / km) +140m 5:18 / km
shoes: mizuno - wave atlantis

cyclones park O @ UQ st lucia
worked all day then went straight to the event. forgot to pre enter so had a black and white map. very hard to read. didnt see 3 and ended up half way across the great court before i realised i missed it. couldnt find 14 (on the map) so had to ask someone. couldnt find 21 (on the map again) but figured out from the control descriptions that i had already been there.
had absolutely no control flow coz i found it damn near impossible to read the map on the run. gotta remember to pre-enter next time i spose. still not too bad time. prob should have been ~24 min course.

Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: mizuno - wave atlantis

6 or 7 min warm up (got at far as the city cat terminal) then a few run throughs
~13 min warm down (down to the athletics track and back)

Friday Jan 19, 2007 #

Gym 55:00 [3]
slept:10.0 weight:62.5kg shoes: volleys

went to the gym. 10 min easy treadmill warm up then 45 on the weights.

Orienteering 30:00 [1] 4.0 km (7:30 / km)
shoes: mizuno - wave atlantis

olly wanted to do a long run so went along with that. started off feeling really heavy and lethargic and unmotivated and it just got worse. gave up after about 6 controls and went back to the car and ate food til the others got back an hour later. i reckon a few more easy days are needed.

Thursday Jan 18, 2007 #

Gym warm up/down 10:00 [3]
ahr:129 rhr:49 weight:61.5kg (rest day)

i had to take a library book back so i decided to fit in a gym sesh while i was there. warmed up with a 10 min run on the treadmill then decided i wasnt in the mood so i came home without even doing anything. its the thought that counts....

Wednesday Jan 17, 2007 #

Orienteering race 23:25 [4] 5.6 km (4:11 / km)
shoes: mizuno - wave atlantis

toohey forest night o series @ beryl roberts park.

started 1 min behind olly with it still a bit light. was fully dark by about no 4. didnt need much navig coz there was a constant stream of people along the course. a little hesitant at 11 and 12 in the dark but only a few seconds worth. went the long way to 13 (around the back of the embankment thingo instead of across). good fun event.

http://www.gmap-pedometer.com/?r=647794

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: mizuno - wave atlantis

did a 2km (10min) warm up then a lap of the map (4km in 20 min) warm down. still feeling really strong at the end which was good.

Tuesday Jan 16, 2007 #

mountain bike 1:08:00 [3] 24.0 km (2:50 / km)
shoes: volleys

afternoon ride into the city along the normal route. i was feeling really guilty after not doing anything. took a bit to get going (the climb up taringa pde was brutal as always) but by the time i got to the dog place in anzac pk i was feeling strong

Sunday Jan 14, 2007 #

Orienteering race 33:10 [5] 5.5 km (6:02 / km)
slept:4.0 shoes: Nike Total 90 III

camp middle champs @ black mountain. from what i could see of the terrain it reminded me so much off bundy (the nicer parts of woco and promisedland). started off well. was absolutely flying. kept a 45sec gap on simon til i overshot 7 and he caught me ran with him til halfway up the hill to 9 when the massive dancing sesh from the night before caught up with me a bit. simon prob put a min or so into me on that one leg. was feeling good again by the time i was halfway to 10. lost concentration coming into 11 and ran straight past the control (missed it by a metre or two tops i reckon) ended up at 12 where i saw people standing around so i assumed that was 11. ran off in the direction of 12 only to come across a road. i realised what had happened then and had to run back to 11 where olly caught me. then back to 12. tryed to give olly someone to chase for the last section but he couldnt keep up with me. slacker!!
rob should have some nice pics of me being all lost and stuff

Saturday Jan 13, 2007 #

Orienteering race 2:10:17 [4] ***** 10.8 km (12:04 / km) +460m 9:57 / km
shoes: Nike Total 90 III

camp long champs @ honeysuckle creek. what a mission!!! almost seemed as though i had completely forgotten how to navigate. was too low on 1, too high on 2, ran past 4, veered left on 5 and ended up too high, too low on 6, didnt look behind the rock at 8 then spent the next 5 mins looking behind every other rock in the circle then almost found 10 before i found 9. started to navigate a bit better after that but i was moving pretty slowly.kept running into morty as i was coming into a control which helped. mavigation was fine for the second half of the course but i had lost interest after my adventures on the first section to push it too hard. stuffed 23 pretty badly (ended up in the clearing to the SE. woops.

Friday Jan 12, 2007 #

Orienteering race 17:59 [5] 3.5 km (5:08 / km)
shoes: mizuno - wave atlantis

camp sprint champs @ ANU. ran early but it was already ~32 deg. ran into a locked gate on the way to 6 and lost concentration and turned 1 building to early (lost 30 sec). bit hesitant coming out of 7 but turned out to be good route choice i think. missed a gap on the way to 12 and had to go round the building. other than that it was good. again wasnt able to get much speed out of the legs but wasnt feeling overly tired. i think it is time i started on some intervals...

Orienteering intervals 20:00 [5] 5.0 km (4:00 / km)
shoes: mizuno - wave atlantis

orienteering intervals around uni of canberra. 3 sec start intervals made it more interesting turned out to be 4 x ~1.25km courses that took 4.5 to 5.5 mins each. really good session i thought. did 10 or 15 min warm down afterwards.

Thursday Jan 11, 2007 #

Orienteering 1:08:00 [3] 7.0 km (9:43 / km)
shoes: Nike Total 90 III

drove down to badja. classic style course (route choice) ran straight past 1st control and lost some time there. ran into nick and sebba on the way to 3 and ran a bit with them then got caught by simon and followed him for a few hundred metres til he lost me. found nick and seb again at 6 and ran with them till 8. then finished it off on my own.
was never really racing just jogging around at a decent pace in the hot weather. sposed to be 36 degrees today

Orienteering 45:00 [3] 5.0 km (9:00 / km)
shoes: Nike Total 90 III

middle distance course on the north side of the road. ran the first 4 legs with simee talking though where we were going. had a 3 way race from 4th to 6th with simon and simee. . simon smashed us both... raced simee to 8th. got there about the same time but he had a headstart. then did some relocation thingy with simee and laurina but we decided we couldnt be stuffed coz it was hot and there was a hill. ran the last few on my own.
stuffed up the finish massively. i thought i was running south to the road but ended up running parallel to it and ending up about 250 m from where i thought i was. still dont know what happened there. maybe it was the heat or something.

Wednesday Jan 10, 2007 #

Running 40:00 [3] 4.0 km (10:00 / km)
shoes: mizuno - wave atlantis

did a bit of a city chase/scavenger hunt run thingy around canberra city centre. didnt know what to expect but it turned out to be really good fun. got slowed down a bit by the shopping centre security who made us walk or they were gunna call the cops on us. knobs. team was jess, liam, brea and myself and we ended up about middle of the field.

Tuesday Jan 9, 2007 #

Orienteering 50:00 [3] 5.0 km (10:00 / km)
shoes: Nike Total 90 III

training at kahlis rocks ran the first course with tristan in a pretty cruisey fashion. we got told to navigate off the big features and call out what we were expecting to see. seemed to work well coz we didnt get lost but we werent moving very fast either.

Orienteering 20:00 [4] 2.5 km (8:00 / km)
shoes: Nike Total 90 III

ran head to head race against tristan. couldnt find the last control on the first loop so got back at the same time as tristan. lost interest in the second loop and just jogged around and let the other people do the navigating for me. tristan beat me :(

Monday Jan 8, 2007 #

Orienteering 50:00 [3] 5.5 km (9:05 / km)

ran a course at gumble creek set by some fool. hot day so i kinda just cruised around trying to do what grant told us but i sucked at it

Sunday Jan 7, 2007 #

Orienteering (Day 5 - Chasing Start) 53:22 [4] 6.91 km (7:43 / km)
shoes: Nike Total 90 III

cold and wet day. found 2 controls before i found my first one (lost 1 min there). was feeling pretty fresh but the legs just werent turning over fast enough to do very well. dropped time on on 13 (wasnt reading map and dropped into the creek instead of the spur), 15 (bad exit direction from 14), 16 (followed the pine rows around the contour instead of cutting the corner) and 19 (ran down the creek out of 18 then had to climb 7 contours i didnt need to coming into the control).

Saturday Jan 6, 2007 #

Orienteering race (Day 4 - Long) 1:38:19 [4] 12.0 km (8:12 / km)
shoes: Nike Total 90 III

felt good coming into the race started off being careful but spiked the first few and caught jaegermeister so gained some confidence from that. got caught by some speedy stinger guy coming into 4 (i lost some time climbing too early on the way too 4 and getting caught in rocks).stuck with a pack till up the hill out of 8 but i was feeling really good so was able too keep a good pace through the middle of the course even though i got dropped. lost time on 18 (stopped to early). started to tire a bit up some of the hills towards the end but was actually surprised by how good i felt.
i know this sounds crazy but i like the longer races. they seem to suit me.

Friday Jan 5, 2007 #

Orienteering race (Day 3 - Middle) 44:30 [4] 4.9 km (9:05 / km)
shoes: Nike Total 90 III

Started off slow but was never really pushing it that hard throughout the race. dont know why but it didnt feel like i was moving confidently through the terrain. i think that also affected my navigation a bit at times. lost time on 4 (found 5 first), 11 (too high), 14 (dropped too early then ended up running past it) and 16 (found 17 first)

Thursday Jan 4, 2007 #

Orienteering race (Day 2 - Middle) 47:21 [4] 6.5 km (7:17 / km)
shoes: Nike Total 90 III

Mass start was crazy!!! dropped a bit off the front pack up the hill to the 2nd control but still had enough people around that i didnt need to seriously navigate til the 11th. bad route choice to the 20th (went straight through the rocks and shit instead of round the top). endurance is excellent but i just cant run fast enough to keep up in a race like this

Wednesday Jan 3, 2007 #

Orienteering race (Sprint) 19:18 [5] 2.6 km (7:25 / km)
shoes: Nike Total 90 III

day 1 of the 5 days. decent run. lost time on 3 and 6 (prob 1 min all up). wasnt running fast all that fast.

Tuesday Jan 2, 2007 #

mountain bike 49:00 [3] 20.7 km (2:22 / km)
rhr:50 slept:9.0 shoes: volleys

early morning side into the city via western bikeway then southbank then straight home after the goodwill bridge.

felt pretty good after the day off yesterday but started to feela bit tired/flat after ~30 mins but i always get that if i dont eat before i go out.

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