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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 31 days ending Jan 31, 2008:

activity # timemileskm+m
  Running14 12:27:53 87.55 140.9 450
  road bike3 2:36:20 35.42(4:25) 57.0(2:45) 1100
  Orienteering1 30:00 1.86(16:06) 3.0(10:00)
  Total16 15:34:13 124.83 200.9 1550
averages - sleep:7.4 rhr:48 weight:60kg

» now

Thursday Jan 31, 2008 #

slept:3.0 weight:60.7kg

my severe lack of sleep caught up with me this arvo. even moving took enormous effort so a run was out of the question.

also found out today that the tests ive been doing are pointless because some one set of scales are broken. dunno if they can be fixed in the next week meaning i cant do any tests at all. anyway the moral of the story is i havent been able to do anything i was supposed to. it is damn near impossible to write a results section of a report when you dont have anything to write about. thats my venting of frustration done for the week.

p.s. in other news i found some fancy scales at my place. from memory, apparently i weigh 60.7kg of which 69.7% is water. i have the metabloism of a 12 year old and burn ~1700 per hour while resting. there was some other stuff but i cant remember it.

Wednesday Jan 30, 2008 #

Running 25:00 [3]
slept:7.0 weight:59kg shoes: mizuno wave azure II

weighed 154 000kg of half cows today. took 6 hours. then re-wrote some report (another 3 hours) then another 4 hours transfering the weights of said half cows from paper to excel. finally finished about 9pm and had to blow off some steam.

jogged round the soccer field next door a few times (~10min) then ran some drills (~12mins). planned some ints but i was cooked after 2 so called it a night. lotsa mosquitos out and very dark. to run the lap i just aimed at the light posts in the corners and made sure i turned before i hit it.

Monday Jan 28, 2008 #

Running tempo 25:29 [4] 6.0 km (4:15 / km)
shoes: mizuno wave azure II

spent all day on the train so was itching for a run. got to my place in rocky at 6.55pm and was out the door by 7. tempo effort round stockland loop. actually felt like i had a bit of "zip" in my legs. more than i was expecting after binna burra anyway. too early to tell but possibly the beginnings of the re-establishment of some form of mojo. upped the pace when i thought i was a chance of breaking 25' but underestimated the distance

Sunday Jan 27, 2008 #

Running long 2:02:00 [3] 18.7 km (6:31 / km) +450m 5:49 / km
slept:8.0 shoes: mizuno wave azure II

Cyclones run @ Binna Burra

climb is a guess.

Drove down to Binna Burra in Lamington Nat Pk for cylones long run. Very heavy and tight to start with but loosened up nicely after a few mins. Tracks were either muddy or rocky but mostly slippery mud. Running through the rainforest along the sides of ridges was super fantastic and the views were even better. Got to the top of Mt Hobwee (~1150m alt??) after 73mins.

managed to convince the guys into a smackdown over last 5km...bad idea. i was cooked after 1km. runnning in no-mans land after that. good thing too coz i had an enormous stack with about 3km to go. I was running reasonably quickly on a downhill when my toe clipped a rock. I face-planted the most solid section of track (only a very thin layer of mud). landed on my left knee (dirty), right quad (grazed), right elbow (entire area was numb/aching for remainder of run and is currently very swollen, bruised and sore), and right eye. the outside corner of my eye/eye socket hit a small log on the track resulting in a minor black eye. struggled home after that and surprisingly didnt loose much time to mat and james who did ~2h.

absolutely phenomonal place to run. will have to do it more often. maybe without the stack though. what sort of a dumbass makes a habit of stopping forward momentum with various body parts. my ribs had just stopped hurting after the bike crash.

Saturday Jan 26, 2008 #

Orienteering 30:00 [2] 3.0 km (10:00 / km)
slept:1.0 shoes: mizuno wave azure II

very long day...
got about 1hr sleep in 10 min increments on the train down from rocky. no energy at all through the day. fell asleep a few times during the talks and there was numerous nod off but wake up when my head fell sideways. sorry everyone

got out for a run late arvo. one person did 2 controls while one followed then changed over. slightly more complicated than that but i couldnt be stuffed explaining. ran with julia reasonably steady. a few 80% spurts when i was navigating. real good exercise

Running 10:00 [5] 2.0 km (5:00 / km)
shoes: mizuno wave azure II

solo effort straight after exercise. ran first 15 controls off memory (not that hard - i.e run to physiology lecture theatre then biomed then hawken then chem eng etc) at pretty much full speed. fun and felt good to run fast again. although legs have no speed in them at the moment.

Friday Jan 25, 2008 #


saving up my energy for the weekend (i.e. lazy). might put in a token effort later tonight if i get bored enough waiting for the train.

Thursday Jan 24, 2008 #

slept:7.0 weight:58.5kg

nothing again today. more mental than physical excuse today though. in other news ive lost a bunch of weight. maybe thats why the body has felt so flat recently? or maybe the scales are broken

Wednesday Jan 23, 2008 #

Running 38:25 [2] 8.0 km (4:48 / km)
slept:9.0 shoes: mizuno wave azure II

i remember saying a few weeks ago after this run that it didnt feel like 8km. definately felt like it today. not sure what the deal was. i had no zip, no snap, no bounce and worst of all no groove. a very slow plod and quite appropriately i had the chili peppers' "yertle the turtle" stuck in my head

Tuesday Jan 22, 2008 #


wasnt feeling it again

Monday Jan 21, 2008 #


another day off. very slack

either sunday or monday night was a late one doing work. cant remember which. bed at 2 up at 6

Sunday Jan 20, 2008 #


wasnt feeling it. still a decent week though (compared to my last 6 months i mean). not sure how much training will be happening over the next few weeks. might be pretty busy

Saturday Jan 19, 2008 #

Running long 1:22:00 [3] 19.0 km (4:19 / km)
slept:10.0 shoes: mizuno wave azure II

had planned a ~30' morning recovery and ~40' arvo tempo but my (insert adjective here) house mate decided she was more important than me so turfed my clothes out of the dryer and put hers in. could have gone i suppose but probably would have brought as much media attention as naughty corey's post party run....

anyway i planned about longish run with an idea to try and climb some of the hills beside frenchville rd. alas i ran up quite a few side streets to no avail. stupid rockhampton. they could have some magnificent trails through those hills. there is a 14km track up mt archer but how are normal people supposed to run/walk it and not die. wasnt in the mood for cross country effort so did some 2 x 5min tempo efforts along the frenchville track. 1 uphill (~1.2km) and one downhill (~1.4km). jogged home after that. not quite sure why i was faster today than wednesday. felt the same.

p.s. no rain today but no sun either. i suppose sun = hot so its good like this


oh and sascha's new wheel is almost here. the postman brought it on friday but i was at work. gotta pick it up monday. she looks sad with a broken wheel.

Friday Jan 18, 2008 #

Running 1:05:25 [3] 14.1 km (4:38 / km)
slept:10.0 weight:59.5kg shoes: mizuno wave azure II

arvo run. still raining. hasnt stopped. slow and heavy (been saying that alot lately) to start with and up frenchville rd. 35'20" to the top. upped the tempo from frenchville shops.

Thursday Jan 17, 2008 #


planned a recovery run today but couldn't bring myself to go out in the rain and get cold and wet.

Wednesday Jan 16, 2008 #

Running long 1:31:30 [3] 19.4 km (4:43 / km)
weight:60kg shoes: mizuno wave azure II

arvo run in the rain. entire body felt really heavy for the first 15mins. didnt know if i would make the ~10km i planned. really loosened up after that. rain was insanely heavy for first hour. running through ankle deep water at times. kept extending the run coz i felt good and figured i was alrady wet and soggy so should make the most of it. started to tighten up over last 15mins but kept it together. stuffed now though

Tuesday Jan 15, 2008 #

Running 45:00 [3] 9.6 km (4:41 / km)
shoes: mizuno wave azure II

arvo run during a break in the rain. muscles over my lower ribs are still a little tender and longissiums dorsi and glutes are crazy tight. felt really heavy and never really got into it. planned on heading out to frenchville but cut short.

Monday Jan 14, 2008 #


figured a day off to allow some of my ailments from the weekend to heal would be a good idea. at one place on my back there is a bruise coated with road rash and a sprinkling of sunburn. rather uncomfortable. what kind of a goof manages to do all that to themselves in a little over 24 hours...

Sunday Jan 13, 2008 #

Running 46:00 [3] 9.2 km (5:00 / km)
rhr:48 shoes: mizuno wave azure II

spent the arvo down at yeppoon (classic name - cracks me up every time i see it). couldnt pass up the opportunity for a run.
from the esplanade in yeppoon (hehe), went 2 headlands to the south (wreck point?) then back into yeppoon (hehe), headed north after that with the aim of making my way up to the towers on a dirty big hill. couldnt find a way to get up there so called it a day. added a bit along the coast to bring it up to 45 mins. swim afterwards went down a treat.

really nice place down there in yeppoon (hehe) but weather was a bit overcast. didnt stop me getting sunburnt though. stupid skin. its frickin ridiculous!!


how do i stop my trog being all retarded from the pictures?

Saturday Jan 12, 2008 #

road bike 55:00 [3] 18.0 km (3:03 / km) +550m 2:39 / km
shoes: Sascha

morning ride up mt archer.
dry down in town but very overcast. 20 mins to the base then 31' up. road was wet from the saddle to the top and was riding in the clouds for the last 1.5km or so. similar time to last time but felt alot heavier after yesterdays run.


took the descent very carefully on the wet roads. once i was out of the clouds it started to dry out. with about 1km to go i was coming to a fast veer to the right. i was doing about 65km/hr at this point. there was water flowing across the road just before it so i remember touching the brakes a little. the back wheel locked and slid out but i kept it together only now i was heading for the embankment on the left. brakes on and both wheels locked up. then the front wheel hit a soccer ball sized rock that had fallen on to the road side and snapped. i went over the bars and proceded to slide a good few metres on my back along the egde of the bitumen and the bike ended up about 5 metres down the road.

unforunately i forgot to take my phone or any money with me (although i would have landed on the phone so i guess its a good thing) so started the walk home carrying the bike (front wheel is buckled). got about 3km of the 8km walk done when some dude spotted me and gave me a lift.

- front wheel written off (snapped the rim and buckled)
- helmet is written off (has a crack down the centre and a piece of foam missing)
- road rash over my back (and right arm (will try to post some pictures later)

note to self: next time go slower


having the page all retarded annoys me so if yo want to see pictures go to facebook. i know that im making a pretty big deal of this but im just glad i didnt break myself so im gunna brag

Friday Jan 11, 2008 #

Running 1:04:34 [3] 14.0 km (4:37 / km)
weight:60.5kg shoes: mizuno wave azure II

arvo run through misty drizzle. legs were brilliant but guts were far from it. they were very uncomfortable for first 25mins then eased a little. put in an effort between 52' and 60' racing a bike. destroyed him. i dont think he was racing though - kept stopping at traffic lights.

Wednesday Jan 9, 2008 #

road bike 45:00 [2] 22.0 km (2:03 / km)
slept:6.5 shoes: Sascha

early morning ride. woke up at 4.30am and got ready then sat round til almost 5 waiting for it to get light enough not to die.

20 mins rolling the legs over to base of mt archer (where pilbeam rd splits off)
climbing mt archer (below)
descended in 5mins (5km, -550m)
20 mins rolling home

felt good

road bike hills 31:20 [4] 5.0 km (6:16 / km) +550m 4:03 / km
shoes: Sascha

Mt Archer (~11% gradient overall)
didnt really know what to expect from the body on the climb as it was my first one. im no longer a complete cycling newbie (??).

tried to keep a slow easy pace. eased back a bit if the hr picked up to much (hard to slow down any more on the steep sections though). felt like i got into a groove after about 5mins or so and just plugged away. to the saddle (~2km) in 12 mins so pace was reasonably constant (maybe slowed a bit over the steeper middle section). totally stoked to get to the top (even more so that i didnt stop) - booyah!!

decending was sweet but there was a bit of crap on the road from the rain so took it a little more carefully.

p.s. check out that awesome km rate. cop that rasmussen...

Tuesday Jan 8, 2008 #

road bike 25:00 [2] 12.0 km (2:05 / km)
shoes: Sascha

managed to squeeze a quick ride in before work to satisfy my craving. unfortunately to get in a 25 min ride and still get to work on time i had to get at 5am...not cool - literally. actually pretty hot even with the sun not fully up yet

Running 36:30 [3] 8.0 km (4:34 / km)
slept:7.0 weight:61kg shoes: mizuno wave azure II

arvo run. legs felt really heavy for first 10mins but much better after that. didnt feel like 8km but i guess it was.

Sunday Jan 6, 2008 #

Running warm up/down 25:00 [2]
shoes: mizuno wave azure II

10min warm up round the block
few stretches
15mins on nm drills next door with a few 90% take offs thrown in at the end

Running 36:00 [3] 7.9 km (4:33 / km)
shoes: mizuno wave azure II

kershaw gardens loop. 5mins steady, 5mins tempo, 5 steady, 5 tempo, 6 steady (extended it a bit so i wasnt crossing the highway in the middle of the tempo bit), 5 tempo, 5 fairly slow to warm down a bit. insanely hot and humid. attackpoint said 29deg (feels like 31deg) at 6pm

Saturday Jan 5, 2008 #

Running warm up/down 10:00 [1]

brief nm sess before run on soccer field next door

Running 25:00 [3] 5.0 km (5:00 / km)
slept:12.0 weight:61kg shoes: mizuno wave azure II

finally got my ass into gear after a pathetic week and went for a run, although it was a weak effort. from the soccer field, round the big shopping centre and home along the bruce hwy. felt retarded and slow

Tuesday Jan 1, 2008 #


back up to rocky

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