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Training Log Archive: kezza

In the 31 days ending Dec 31, 2007:

activity # timemileskm+m
  road bike8 13:40:00 136.58 219.8
  Running10 7:32:43 59.4(7:37) 95.6(4:44)
  Super Secret Training1 10:00
  Stretching1 1
  Total18 21:22:44 195.98 315.4
  [1-5]17 21:22:43
averages - sleep:7 weight:60.9kg

» now

Monday Dec 31, 2007 #


still in brisbane. CBF again

Sunday Dec 30, 2007 #


in bris. disgusting weather = CBF

Saturday Dec 29, 2007 #

road bike 2:20:00 [3] 65.0 km (2:09 / km)
shoes: Sascha

solo morning ride round bundy. started off overcast then drizzling rain then perfect weather then drizzling rain again. pushing straight into a strong wind most of the way. pretty knackered by the end.

into town, burnett heads, oaks beach, got lost, bargara school, bargara, behind kellys, rifle range creek, windemere rd, hummock, bargara rd into town then home.


drove down to brissy

Thursday Dec 27, 2007 #

Running 1:14:00 [3] 15.2 km (4:52 / km)
shoes: mizuno wave azure II

overcast, wet and rainy day in the berg so figured i could get a long run in. felt pretty heavy and tight to start with but loosened up after 15mins. started pissing down rain about 5 mins later and didnt stop for 45 mins. feet softened up from the wetness and gave me a little trouble and legs faded slightly over last couple of kms.

Wednesday Dec 26, 2007 #

Running 30:19 [3] 7.5 km (4:03 / km)
shoes: mizuno wave azure II

arvo run round bundy. kendalls rd, takalvan st, walker st, avoca rd, branyan drv. 16' to walker st, 18'20" to avoca rd. last km in ~3'35. old P.B. for this was ~32 and last time before that was ~38....wasnt really comfortable for alot of it but still running strongly. sitting about 4'25"/km for first half and picked it a notch from there. last 3km in under 12'


went down to theodolite creek near woodgate with the aunts/gran and dogs. spent a good hour chasing dogs/being chased by dogs on the sandflats/through the shallows. might sound pretty tame but when there is a few square km of sandflats/shallows and 10 dogs (5 golden retrievers, 1 labrador, 1 border collie, 1 beagle, 1 full grown flat coat (pure black) retriever and one 5 week old flat coat retriever (cutest thing ever!!!)) it is quite a task to round them all up. good fun but tiring and tough on the feet/legs.

Monday Dec 24, 2007 #

road bike 1:50:00 [3] 55.5 km (1:59 / km)
slept:8.0 shoes: Sascha

Giro d'Cedars
teed up a ride with some dude i met on the ride yesterday. drizzling rain the whole way so nice and cool but slippery (especially with heaps of cane train crossings). from home into town, across the old bridge (the one that backpacker got thrown off), north bundy, oakwood, sharon, south kolan, across the burnett again at the cedars crossing and home via isis highway and cummins road. dude i was riding with was feeling sick (or i cooked him??) so last 35/40 km was solo so was able to pick the pace up a little.

route: i know it says 54km but it doesnt follow the road too closely and the road signs said 54km and i did a bit more.

Sunday Dec 23, 2007 #

road bike 2:20:00 [3]

sunday xmas ride with the bundy group. exactly the same as a few weeks ago. burnett heads, esplanade, bargara school, bargara foreshore, past kellys, back windemere rd, over the hummock and home via bargara rd. big group today of about 40 including some dutch dude from astana (+ girlfriend) who is over for some training and a few races. saw aaron kemps too but he didnt ride.

ride was just under 2 hours (~60km) plus ride into town and home

Saturday Dec 22, 2007 #

road bike 1:15:00 [3]

arvo effort round bundy. out to sandy hook an back then doblo st, mott st, kendalls rd, airport, that new road from the airport to enterprise st followed by a sticky-beak at my high school (i was very tempted to ride round through the buildings but didnt). maynard st, maryborough st into town then takalvan st and avoca rd home. bike computer is on the fritz so time is a guess and no dist.

Friday Dec 21, 2007 #


drove back down to bundy in the arvo

Thursday Dec 20, 2007 #


massively tired and unmotivated

Wednesday Dec 19, 2007 #

slept:7.0 weight:61.5kg


Tuesday Dec 18, 2007 #

Running 35:00 [3] 7.0 km (5:00 / km)
slept:7.0 shoes: mizuno wave azure II

i really need to figure out a way to get myself orgainised foodwise for runs. lately ive been skipping lunch at work or only eat a little (coz the food is crapand im a bit off meat) then get home from work starving at 4 and its too hot/sunny to run so eat some food and when i finally get out for a run about 6.30, i always feel like im gunna spew. almost did today. need to find myself some tins of HTFU to eat for lunch i reckon.

Monday Dec 17, 2007 #


for those of you playing at home, op's came out today and julia did super insanely good. she got a 1. just thought i would show off a bit and bask in the reflected glow coz i taught her everything she knows.....

oh yea and i had a run planned and was psyched but went for beers instead. gotta make sacrifices :)

Sunday Dec 16, 2007 #

road bike 1:40:00 [3] 44.3 km (2:15 / km)
ahr:137 max:185 shoes: Sascha

morning spin round rocky. farm st, dean st, lakes creek rd, round stockland, over the bridge then round the gigantic roundabout. back into town then up to the saddle on my archer. that is one tough pile of dirt to climb!!! ran out of water well before the climb and was struggling in the heat so baled on going to the top (was never planning to go anyway). got the bike up to 78km/hr today. the climb is pretty windey so dunno how much faster i can go. super psyched to find out though :)

Running warm up/down 24:50 [2] 5.3 km (4:41 / km)
shoes: mizuno wave azure II

arvo run nothing too exciting. battled a slight stitch for the last half.

Super Secret Training intervals 10:00 [2]

NMT - straight after run, experimenting.

Saturday Dec 15, 2007 #


put a run off all day then finally got around to it in the late arvo but baled after 10mins. more sleep is needed

on a lighter note, i pulled a bunch of muscles in my shoulders/arms after carrying 8 x 25kg steel blocks from the kill floor to the boning room and back at work yesterday. the joys of working in an abbitoir....

Stretching 1 [0]

decent session before bed ~20mins

Friday Dec 14, 2007 #


a very early start at work + a long day/week = CBF

Thursday Dec 13, 2007 #

Running 1:04:00 [3] 14.0 km (4:34 / km)
slept:7.0 weight:60.5kg shoes: mizuno wave azure II

went back to my old maccas routine to prevent a repeat of yesterdays piss poor effort. pleased to see it still works. steady effort but nothing spectacular. picked up the pace slightly over the last km or so.

Wednesday Dec 12, 2007 #

Running 20:00 [2] 4.0 km (5:00 / km)
slept:7.0 shoes: mizuno wave azure II

had a feeling this was going to be a struggle before my shoes were on; knew it was going to be a struggle after stepping out the door; considered bailing after a few steps but went anyway. body, mind and soul werent in it so it was just a slow plod round the block with frequent walks.

Tuesday Dec 11, 2007 #

road bike 40:00 [3]
slept:6.0 shoes: Sascha

feeling reasonably good hindsight i was delusional. ride round town then planned on climbing mt archer. got a flat after about 20mins which is when i remembered mat still has my tyre levers. 15mins and some sore fingers later i got it fixed but the interest level had dropped right off. gave mt archer a crack anyway...lasted 2.5 mins. turned around and rolled home. got up to 77 without much pedeling on the short stretch of the mt i climbed. have to try maxing the bike out someday :)

Monday Dec 10, 2007 #

slept:5.5 weight:60kg

in the mood for a run after work but got s!@#loads of work to do. yipee!!...
p.s. ive lost weight. was 59.5kg the other day. crazy stuff

Sunday Dec 9, 2007 #

Running 26:34 [3] 6.0 km (4:26 / km)
shoes: mizuno wave azure II

short sharp effort round the block. felt a bit heavy at the start but picked up after about 10mins. no kick at the end though.

Saturday Dec 8, 2007 #

Running 1:48:00 [3] 22.6 km (4:47 / km)
shoes: mizuno wave azure II

a true HTFU run right from the word go. left home 5pm, 30+ degrees and full sun for first 20mins. got a bit lost after the barrage but found my way eventually (although added a bit of distance). hit the wall about 80mins in (after a long steady climb to the base of mt archer) and struggled home from there with a few 50m walks thrown in. its very obvious i dont have much running conditioning at the moment. gunna be sore tomorrow...

Friday Dec 7, 2007 #

slept:6.5 weight:62kg

CBF again

Thursday Dec 6, 2007 #


CBF - thought about doing something but then remembered i need to hand some work in its hot.

Wednesday Dec 5, 2007 #

Running 30:00 [3] 6.0 km (5:00 / km)
shoes: mizuno wave azure II

arvo run after work. jogged down to cqu for a stickybeak. ~10mins there, ~10 round the uni then ~10 home again. nothing too exciting. way too hot to be running though.

Tuesday Dec 4, 2007 #

road bike 1:30:00 [3]
slept:7.0 shoes: Sascha

figured the best way to learn my way round rocky was on the pushy so tagged along with kel, grant, chrissy and shep (i think thats their names anyways). got pretty much every red light in town. rode up to the saddle on mt archer (bit over 2km at 10% climb to the sadde, ~5km @ 10% to the top - tough) afterwards while the others did a time trial. didnt embarrass myself too much which was good.

im either gunna get crazy fit if i keep training with these guys, die from over exertion from training with these guys or be too busy at work and do nothing.


dont know how up to date my trog will be over the next few weeks/months. i still havent found a decent internet connection which sucks coz i need it for work. but i might get lucky and hack someones wireless.dunno if im that skilled though.

Monday Dec 3, 2007 #

Running tempo 40:00 [3] 8.0 km (5:00 / km)
shoes: mizuno wave azure II

drove up to rocky today. got to the place im staying and it turns out one of the other people there is a hardcore triathlete. so went for a tempo-ish effort with kel and a few others. 10 w/u, 20 tempo then 10 w/d. loosened up nicely after about 20 mins.

Sunday Dec 2, 2007 #

road bike (tour de bundy (stage 1)) 2:05:00 [3] 55.0 km (2:16 / km)
slept:5.0 shoes: Sascha

went for a ride with the bundy cycling group. absolutely no idea what to expect so hung at the back for a while but that made avoiding the numrous potholes/waves in the bitumen difficult. fairly sedate pace down river to burnett heads then along the esplanade for a bit. breather at about 50mins. then the pack split into two so stuck with the fast looking people. mon repos rd, bargara school, into bargara then along the foreshore and the causeway to back windemere rd. then an hors category climb up and over the hummock and back to the cafe via bargara rd.

nice to do a solid ride round the berg again even if there was an absolutely killer headwind along the esplanade/foreshore/through the cane fields. coffee went down a treat but wasnt really a quality effort.

Saturday Dec 1, 2007 #


thought about a long run but it was windy looked like rain

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