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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 31 days ending Mar 31, 2008:

activity # timemileskm+m
  Running12 9:20:23 51.76 83.3 500
  Orienteering7 7:32:20 30.66(14:45) 49.35(9:10) 147034 /44c77%
  road bike5 4:30:00 67.73 109.0
  Smackdown!!!2 31:29 4.66(6:45) 7.5(4:12)
  Total18 21:54:12 154.81 249.15 197034 /44c77%
averages - sleep:5.3 weight:60kg

» now

Monday Mar 31, 2008 #


been getting nailed with assignment again. 3rd year chemical engineering is tough...8am - 11pm today

Sunday Mar 30, 2008 #

road bike 45:00 [3] 22.0 km (2:03 / km)

magnificent weather this morning and i couldnt resist the temptation to take sascha for a ride. squeezed it into the few hours i had spare before work. into botanic gardens and back via bikeway. felt surprisingly good after last nights/this mornings shenanigans.

Saturday Mar 29, 2008 #

Running 50:00 [3] 8.5 km (5:53 / km)
slept:6.5 shoes: mizuno wave azure II

run from slaughter falls carpark with the gang. up slaughter falls round the top (past channel 9, 7, 10 and abc) then down simpsons falls and back round the bottom. everything was tight like a tiger

Thursday Mar 27, 2008 #

Orienteering 46:00 [3] 5.3 km (8:41 / km) +185m 7:23 / km
shoes: vj integrator

thursday event @ toohey forest
cruise round the long course. right heel gave me a little trouble in the new intergators and has a nice blister now. run was a little scrappy in places but it was passable.

Wednesday Mar 26, 2008 #

road bike 45:00 [3] 22.0 km (2:03 / km)

morning ride into city via bikeway and coro drv. recovery effort. able to spin the legs but couldnt put any power down

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

run to smashfest then home again. home, servo, the crag, through to bus depot.

knew from the start the smashfest was not looking good. heavy legs and felt a bit sick in the guts. baled on it. weak effort

ran home via the crag and disraelli st.

total run time about 45mins but not going to count it all.

Tuesday Mar 25, 2008 #


driving. will add more to easter later

Monday Mar 24, 2008 #


got to the start line today and all i could think of was how much i didnt want to be there. figured i needed some HTFU and got on with it. took it steady and nailed no.1. stupidly saw a dam on the way to no. 2 and assumed it was the one i wanted (it wasnt) which resulted in climbing the wrong hill. realised reasonably quickly but had lost the motivation to continue.

weighed up my options halfway to no. 2 the way i saw it i could:

- continue the course at a slow pace, not enjoy it and most likely come dead last,
- continue the course at a slow pace, not enjoy it but call it quits at the spectator, or
- call it quits there and walk home.

i took the last option. either way i was going to come last/mp but this way i enjoyed it more. critisism is welcome but im ok with my decision so i really wont take much notice

Sunday Mar 23, 2008 #

Orienteering race 2:05:00 [4] 12.2 km (10:15 / km) +600m 8:13 / km
spiked:22/26c shoes: Nike Total 90 III

easter day 2 - long distance @ high plains north
knew 12km was going to be a struggle if i went super hard early. unfortunately i didnt ever feel comfortable enough to up the pace.

clean through the early parts except too low on 5 and way off at 9. tried to keep with simon and louis to number 10. lasted about 200m. caught by shep coming into 17. way to high at 19 and lost a good 5 mins until liggo led me into it. ran with him most of the rest. felt good so upped the pace into 25 and opened up a gap (albeit a very small one).

reasonably clean run but a bit disappointing i was so far behind. thats what i get for being lazy

Saturday Mar 22, 2008 #

Orienteering race 47:00 [4] 4.5 km (10:27 / km) +160m 8:52 / km
spiked:12/18c shoes: Nike Total 90 III

easter day 1 - middle dist @ hillview
again unenthused about this one. big miss at no. 1 (2') then again at no. 2 (1'30"). ran straight past 4, crap route choice out of 5 (along the top of the rocky ridge instead of down into the clear gully below it). took the girly option to 8 and a slight miss on 9. got my brain working after that and nailed pretty much everything but lost too much time early to be competitive. didnt see the offending controls on the final loop as i was trying to get it right.

Running 20:00 [3]
shoes: mizuno wave azure II

morning effort round the 2 bridges in dubbo with olly

Friday Mar 21, 2008 #

Orienteering race 16:03 [5] 3.5 km (4:35 / km)
shoes: mizuno wave azure II

easter prolouge sprint @ western plains zoo
surprisingly unenthused for this one before the start. some psyche up tunes and a sugar hit helped out a bit. no real troubles apart from a few small hesitations in the circle at no. 6 and no. 10 (the control was on the other side of the junction to its location on the map). caught a tow off julian for the last loop (passed me half way to 12). pleased with result.

Running 25:00 [2]
shoes: mizuno wave azure II

morning effort around the streets of dubbo to loosen up after the drive. jog to the bank then a few run throughs in a park. felt much better afterwards

Wednesday Mar 19, 2008 #



Tuesday Mar 18, 2008 #

Running 30:00 [3] 6.0 km (5:00 / km)
slept:5.0 shoes: mizuno wave azure II

had to blow off some steam after a stressful day. up to the crag, wound through anzac pk for ~17min then home again. absolutely nothing in the legs. on the plus side my assignment count is down to 3.5 by tomorrow evening. its gunna be a late one...

Monday Mar 17, 2008 #


current assignment count: 4.5
handed in: 1
kinda done but still needs work: 1
to do by 8am tomorrow: 1.5 (currently 11.30pm)
enthusiasm (/10): ~2

Sunday Mar 16, 2008 #


current assignment count: 6
due: 2 on mon, 1 on tues, 1 on wed, 2 on thurs
started: 0

Saturday Mar 15, 2008 #

Running 1:22:00 [3]
shoes: mizuno wave azure II

long run from ian and julia's new place. with james, julz, lorenzo + mates for most. to toohey mt, across to toohey forest, round there for a bit then back. no idea of distance. felt good so upped the pace and managed to run off the front of the pack from the reservoir home. reasonably good run. nice change from the endless climbs of cootha

Thursday Mar 13, 2008 #

Running race 10:23 [5] 3.0 km (3:28 / km)
shoes: mizuno wave azure II

time trial @ uq athletics track
wasnt quite sure what to expect. based on my coro drv tt the other day i was looking at about 3:30/km (84s/lap) went out fast but comfortable. first 2 laps in 80 secs then stopped looking after that. couldnt do the maths in my head through the run so unsure exactly how many laps to go. lost my breathing rhythm with 1000m left and struggled to find it again. ian kicked at 600m and couldnt go with him. finished about 15 seconds down. reasonably pleased with result. kinda makes me wonder what time i could have done when i was actually fit...hmm

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: mizuno wave azure II

Wednesday Mar 12, 2008 #

Running 50:00 [3] 10.0 km (5:00 / km)
shoes: mizuno wave azure II

missed the bus home from uni so didnt make it to the smackdown. went for a run anyway. servo, the crag (10'35"), through anzac pk (with a short breather talking to bridgy and james). then sylvan rd, tunnel, regatta and home via moggill rd.

felt insanely good and had to conciously hold back to save something for the 3000m time trial tomorrow. not sure what to expect.

Monday Mar 10, 2008 #

road bike 1:15:00 [1] 30.0 km (2:30 / km)

arvo recovery ride. to uni to hand in an assignment then green bridge, highgate hill, west end, southbank, north quay, toowong, western freeway. just rolling the legs over. picked it up a bit from coro drv home (i.e. intensity 2). absolutely no power or zip in the legs. sascha needs a service.

Sunday Mar 9, 2008 #

Orienteering race 2:08:00 [3] 11.2 km (11:26 / km) +525m 9:16 / km

nol long @ mt beckworth
early starter so reasonably cool. still had nothing in my legs up the first hill. tried to take it carefully for the first part as i knew if i had a big miss i didnt have the motivation to keep going. got through the first loop (flat) in a reasonable time then unfolded the map and saw the dirty big hills in the south. motivation levels plummeted from 5/10 to 1/10. tempted to pull out at the crossover but grew a pair and decided to tough it out. walked some massive chunks of the 2nd loop. some foot trouble which made it quite painful to run uphill/downhill/contour. disappointing effort but was expecting it

Saturday Mar 8, 2008 #

Orienteering race 1:05:00 [3] 7.8 km (8:20 / km)

NOL relays @ spring gully
went out just after the clouds cam over so it wasnt excruciatingly hot but still not pleasent. first time in the bush since august and only 3rd time since dubbo so took it very slow. wasnt attacking terrain and let it push me around quite a bit. no major stuff ups except for 17 and 18.

Friday Mar 7, 2008 #



Thursday Mar 6, 2008 #


woke up this morning for intervals but wasnt feeling it so stayed in bed. will see how i feel after 9 hours straight of uni.

Wednesday Mar 5, 2008 #

Running warm up/down 55:00 [3] 11.0 km (5:00 / km)
shoes: mizuno wave azure II

to the smashfest at anzac pk via servo, the crag then through tothe other end of anzac pk. (~25min)

warmup lap of the ring road (~5mins)

easy jog home the same way (~25mins)

Smackdown!!! race 23:20 [5] 5.2 km (4:29 / km)
shoes: mizuno wave azure II

anzac pk smashfest II
wasnt really psyched for this one before the start. got led out by bridgy for the first few mins then mat for the next few minutes. by that stage i had gotten loose and found a groove. put a gap into mat and extended it along the traverse. started to crack at about the rockpool but held it together. solid finish although no kick at the end. took 53 secs off last week's time. thats about 3.7% less. reasonable effort i reckon. i can go faster.

Tuesday Mar 4, 2008 #

(rest day)

so good

Monday Mar 3, 2008 #

road bike 1:15:00 [3] 35.0 km (2:09 / km)

early morning ride before work. river loop but cut across the green bridge then back along swann rd. legs had absolutely nothing. it was a struggle just to keep them turning over at times.

Running 42:00 [3] 8.3 km (5:04 / km)
shoes: mizuno wave azure II

early evening run. along moggill rd to toowong and regatta (~15') then along coro drv to railway bridge (~12").


home from regatta along moggill rd (~15').

for the whole run my legs were about as loose as an emo's pants (and i assume about as comfortable but i cant back that up). rest day tomorrow shall be pure awesomeness.

Smackdown!!! race (Coro Drv TT) 8:09 [5] 2.3 km (3:33 / km)
weight:60kg shoes: mizuno wave azure II

booyah!! i love it when things just work.

i didnt know for sure whether i could handle this until i had started. fortunately i found a groove, loosened up and was able to wind it up nicely. eased back a little for a few hundred metres before the tunnel as i was massively redlining. surprised to find i had a kick at the end.

i think my p.b. is ~7.46 (will check). good time i reckon considering my lack of speedwork in the last 10 months and overall piss poor training.

Sunday Mar 2, 2008 #

Running long 2:06:00 [3] 23.0 km (5:29 / km) +500m 4:56 / km
ahr:162 max:177 shoes: mizuno wave azure II

solo morning run around mt cootha/gap creek. moore park, up frosty's, slaughter falls, round the bottom, up powerful owl to channel 9, down 3 sisters (top of dingoes in ~1hr), highwood rd, through to gap creek carpark in 1.35 for a gu and water. up kokoda track, round the top to the summit then back down frosty's and home via waverley rd.

pretty tough run. bit of trouble from the knee after yesterdays antics but its all good. climbed cootha three times and it beat me three times. what sort of a saddistic douche trys to run up kokoda after 100mins on the go....its almost impossible even on fresh legs.

tried out the new injinji socks today. felt a little different to start with but got used to it. they seemed to do what they are supposed to. will do more testing though.

Saturday Mar 1, 2008 #

road bike 30:00 [3]

to/from uni for injinji sprints

Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: mizuno wave azure II

various warm up/down for the qualifying and the final plus control collection

Orienteering race 17:09 [4] 3.08 km (5:34 / km)
shoes: mizuno wave azure II

Injinji sprints #6 @ UQ (qualifying)
got some feeling back in my legs this morning after the wednesdays smashfest. nailed most of the controls but control flow sucked. finished 3rd behind lorenzo and rachel

Orienteering race 8:08 [5] 1.77 km (4:36 / km)
shoes: mizuno wave azure II

Injinji Sprints #6 @ UQ (Final)
harry distracted me off the start line so had to chase him for a while. maybe dropped 10 secs there. otherwise pretty clean. was good having bunnies to chase. ended up taking the win by ~10secs and scoring some free injinji's. sweet!!!


right knee has pulled up sore from the high-speed powerslide i took in the closing stages of the final. nothing serious just a bit swollen

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