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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 31 days ending Aug 31, 2007:

activity # timemileskm+m
  mountain bike2 3:30:00
  Gym5 3:15:00
  Orienteering3 3:03:40 17.08(10:45) 27.48(6:41) 475
  Running4 2:39:18 19.39(8:13) 31.2(5:06)
  Total13 12:27:58 36.46 58.68 475
averages - sleep:8.3 rhr:49 weight:62.8kg

» now

Thursday Aug 30, 2007 #

mountain bike 1:10:00 [3]

arvo ride into the city via anzac pk and southbank. havent ridden just for the sake of it in a while but i will have to get into it more often. still dont think im 100% healthy. very runny nose and phlegmy and coughing a bit but still enjoyed it. found a new track in anzac pk. good stuff.


i had to drive alana to the airport this morning. she's going to europe!! flying auckland, los angeles, london, madrid then a tour through spain, france, monaco, and italy before flying home through dubai. im so insanely jealous right now!!!!

Wednesday Aug 29, 2007 #

Gym 30:00 [3]

gym session after work. ~5mins on the rowing machine then the rest on the weights. pretty hungry and not really into it.

Tuesday Aug 28, 2007 #

(rest day)

uni-ing all day

Monday Aug 27, 2007 #

(rest day)

Sunday Aug 26, 2007 #

Orienteering race 1:36:46 [3] 11.3 km (8:34 / km) +330m 7:28 / km
ahr:156 shoes: Nike Total 90 III

qld champs (day 2) @ leyburn hills
was a whole lot more disinterested at the start today. had the first 3 legs common with w21's so challenged krystal to a first control smackdown. i lost.... but i beat her to the 2nd. take that!!! my brain stopped working after that. got psyched out by the detail not mapped section after 2 and picked up the wrong spur on the other side after going around. ended up about 700m away from where i thought i was. woops. mark caught me there. stuck with him til lorenzo caught us at 10 and they both bolted. id lost interest at 3 but stuck with it till i lost the mark and lorenzo train. scenic route to 11. saw dane coming into 11 as i was leaving so i bolted. unfortunatly bolted in the wrong direction. got dropped big time. double woops. jogged/walked to 14 where i found dane again. then i managed to get stuck in some green, get dropped again and find 2 other controls before mine. jogged the rest with the occasional run so i got home under 100mins.

results for the weekend:
- found ~45 controls (unfortunately only 28 of them were mine)
- faceplanted twice
- got 3 jumping cactus (that i know of anyway)
- got simee'd, mat'd double skippy'd (nice work guys - im very impressed)
- got quadruple cupcaked :( im so ashamed
- came 6th overall. worst result in qld champs ever i think :) go me!!!!!!

Saturday Aug 25, 2007 #

Orienteering race 41:11 [4] 5.4 km (7:38 / km) +145m 6:43 / km
ahr:173 shoes: Nike Total 90 III

qld champs (day 1) @ leyburn diggings
at the start of this one i was somewhere between semi-pumped and completely apathetic. once i got moving it was a bit better. nailed the first two but absolutely butchered 3 (stopped about 300m short before the enormous gully - idiot). sloppy on 4 and couldnt see it in the green. again sloppy compass to 5. 6 didnt make a whole lot of sense out there. slight hesitation before 8 (couldnt see the gully forming up when i thought it should be pretty big) and a slight miss on 10.

really boring middle distance course (basically a rectangle) in some very unattractive country. didnt enjoy it. even if everything went right i might have run high 30's. lorenzo ran 33'....

songs stuck in my head during the run today were:
- "icky thump" by the white stripes
- "read my mind" by the killers
- "more than a feeling" by boston
- "for reasons unknown" again by the killers
- the hare krishna song off scrubs
as you can tell i was concentrating intensly on the navigation....

Friday Aug 24, 2007 #

rhr:46 slept:7.0 weight:64kg

resting up for the weekend

Thursday Aug 23, 2007 #

Orienteering race 45:43 [4] 6.7 mi (6:49 / mi)
ahr:170 max:183 shoes: Nike Total 90 III

the super secret training was actually just me breaking my retirement to go for a run round anzac pk. ran the course from the night o (except this time it was daytime - although still raining). good news was i ran it 9 minutes quicker in daylight. still made mistakes (including one of the central controls on a butterfly loop i'd already been to 5 times) but it was fairly clean. coughed up a whole lot of icky stuff.

i actually really enjoyed this run so maybe there is some hope for my orienteering career yet. all i need is to run alone with no pressure on a map i know off by heart on a course ive already run on a day that an all-time australian rainfall record is set (although fortunately not where i was). is that too much to ask....?

Wednesday Aug 22, 2007 #

rhr:52 slept:11.0 (rest day)

got home from work and realised going for a run was very low down on my list of priorities so i baled. plus its windy....

Tuesday Aug 21, 2007 #

(rest day)

qld champs training - day 4
definatley not a day to be out running. the body probably could have handled a ride but 10 hours at uni put an end to those thoughts. hit the gym on the way home but pretty lame effort so im not gunna count it. calves, quads and hammies are insanely(!!!!) tight. good stretch at the gym and will knock out another before bed.

Monday Aug 20, 2007 #

Running intervals (+ warm up/down & recovery) 36:00 [4] 6.0 km (6:00 / km)
ahr:160 max:180 slept:9.0 weight:62kg shoes: asics gel GT-2120

qld champs training - day 3
another day when only the hardest of the hard were out. cold, wet and generally just miserable. also didnt help that my legs have been in agony all day....

intervals session at the taringa track. 2 sets of 5 x 200m with ~200m jog/walk recovery. each interval was 33 - 35secs (one blowout to 38 when a dumbass personal trainer walked out in front of me while "training" a chubby middle aged man - idiot!!). each recovery was ~85 seconds started each effort every 2 mins (the last 2 were 3 mins coz i was shagged!!). extra 2 mins between sets.

finished it off with 6 or 7 x ~70m sprints to get a bit of speed back into the legs. all about 10 secs.

stupid training. im gunna be sore tomorrow....

Sunday Aug 19, 2007 #

Running 26:52 [4] 6.0 km (4:29 / km)
ahr:166 max:183 slept:9.0 weight:64kg shoes: asics gel GT-2120

qld champs training - day 2
put this one off all day (it was raining) but remembered that im "hardcore" about 6pm and figured it takes more than cold weather and "big old fat rain" (yes i watched that bit of forrest gump last night whilst having a break from an assignment) to stop a real hardcore m.f.

ran the full taringa pde/stanley tce loop. felt about a million times better than yesterday. hr was lower and i was moving faster. still a fair way off 100% though. still 6 days to go. 11'15" to anzac pk and 19'55" to moggil rd.

Saturday Aug 18, 2007 #

Running 1:12:06 [3] 14.2 km (5:05 / km)
ahr:168 max:180 slept:7.0 weight:64kg shoes: asics gel GT-2120

qld champs training - day 1
arvo/early evening long run through anzac pk (12'05" to the bottom), toowong (33' to sylvan rd/jephson st) then along coro drv as far as hale st (46') home via the regatta (56') and moggil rd.

it was rather painful. the heart rate was prob 5-10 bpm higher than it should have been (spent alot of time in the high 170's) but whether that means im sick or unfit is unknown. probably a bit of both. my legs hurt until they warmed up, then my chest hurt when i needed to start breathing heavier than normal. i had to cough/blow out a whole lot of nasty stuff but i will spare you the gory details. im glad i went out though.

Thursday Aug 16, 2007 #


was hoping for a run this arvo before work but got called in early. now im tired. will try tomorrow but im not gunna hold my breath.

celebrity count for the day: 2 1/2- andrew symonds getting vietnamese from the shop next door to work and nish (hes been on thank god you're here a couple of times) asked me if we made milkshakes with icecream. i said no. i feel special. oh and the half is olly coz he snuck up behind me and scared me on the bus.

Wednesday Aug 15, 2007 #

mountain bike 2:20:00 [3]
ahr:141 max:163 shoes: volleys

fairly solid ride round pretty much every piece of single track in gap creek/brisbane forest park with matt and olly. still not too healthy (i think i coughed up half a lung somewhere near bronwyn's) so im gunna blame that for my complete lack of technical skill. stack count for the day was 3 majors (including one rather painful one...) and a couple of minors/bale outs. awesome cool fun!!!

Sunday Aug 12, 2007 #

Gym 30:00 [3]
shoes: volleys

post work gym session. 10mins (2.52km - finally broke the 2.5km mark) then 20mins on the weights. my head hurt before hand and was throbbing by the 20 min mark so callled it quits. im going to bed.
p.s. for those of you playing at home my nose has stopped bleeding after a bit over 2 weeks. or maybe its just so blocked with snot that no blood can fit. how dirty is that!!!

Friday Aug 10, 2007 #


birthday beers at mine tonight are off. i feel like shit. next weekend

Wednesday Aug 8, 2007 #

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

gym session on the way home from work. starting to get back into the swing of the gym coz today actually felt good after a bit of a heavy start. 10mins (2.47km) on the rowing machine then ~30 on free weights followed by ~20 on the machines. good stuff

Monday Aug 6, 2007 #

Gym 45:00 [3]
slept:6.0 shoes: volleys

early arvo gym sesh on the way home from uni. 10mins (2.45km) on the rowing thingo then 30mins of weights. thought i would finish with a decent effort on the bike but got bored out of my brain after 5 mins so called it quits.

Running 24:20 [3] 5.0 km (4:52 / km)
ahr:158 max:179 shoes: asics gel GT-2120

evening run around taringa pde, stanley tce, moorak st and home along moggill rd. first run in a couple of weeks so legs felt pretty fresh. felt like i was moving ok but didnt have much zip. 11'50" to anzac pk. i think i did this run quite a bit faster 3 or 4 weeks ago.

Sunday Aug 5, 2007 #

rhr:48 slept:14.0 weight:61kg

geez this log is looking pretty bare....

i think i might have to do a run or two so i dont get dane'ed at state champs. what are you other fellas running coz i entered 21's.

this whole getting fat thing isnt really working. i havent dont any serious physical activity in ages and i actually weigh less than before. plus my rhr is lower. wtf? maybe i could sell it to overpaid yuppies as a new diet and not have to work ever again (p.s. i finally got a job for anyone that is interested. job + centrelink = :) )

ok that will do for now. ive filled in enough blank space on my page with pointless nonsense.

Saturday Aug 4, 2007 #

Gym 30:00 [3]
slept:3.0 shoes: volleys

went to the gym about 1pm. didnt go too hard coz it was the first session in a while and i was feeling a little seedy. 10min (2.4km) on the rowing then 20 on the free weights. finished off with a good stretch.

good recovery session (sweating out the alcohol) then finished it of with a trip to maccy dee's. double beef and bacon burger went down a treat!!! shame i ran out of money coz i reckon i could have destroyed a couple more of them.

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