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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  road bike6 15:47:00 257.25(3:41) 414.0(2:17) 1100
  Running9 8:21:42 65.12(7:42) 104.8(4:47) 1100
  Gym6 4:40:00
  Orienteering2 1:06:49 3.11 5.0
  Total22 29:55:31 325.47 523.8 2200
averages - sleep:6.5 weight:65kg

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Sunday Jan 31, 2010 #

7 AM

road bike 3:00:00 [3] 75.0 km (2:24 / km)

morning ride with olly through brookefield then river loop. delayed the start coz of rain but looked like it was clearing.....it wasnt. got halfway up to gold creek reservoir and it started to bucket down rain then it just got heavier as we came back down. ended up riding through ankle deep water in places. pace was slow to not break anything on the ridiculously wet roads. for safety's sake we gave upper brookfield a miss and headed in but it cleared up so chucked on a river loop. added some sprints and KOM sections to spice it up. olly - 5, me - 1. kieran fail.....
4 PM

Gym 1:00:00 [3]

usual - arms, chest, abs and leg press

Saturday Jan 30, 2010 #

6 AM

Running long 1:48:00 [3] 19.5 km (5:32 / km) +600m 4:48 / km
shoes: Nike Air Pegasus+ 25

long run from lance and wendys. bit tight at the start but loosened up before i hit the first climb. up malcuta, then across to simpsons fall track and up to channel 9. down jacksonia to gap creek for a drink then struggled up kokoda (had to walk for a bit about 50m from the top). round the top to the summit then down slaughter falls, round the bottom then up simpsons falls, back onto macuta and down to lance and wendys. cracked at 80 mins and was feeling quite tired and dehydrated. sweated bucketloads....

http://www.gmap-pedometer.com/?r=3443611 - check out that elevation profile (climb is a guess)

Friday Jan 29, 2010 #

Gym 25:00 [3]

got sick of it pretty quickly
6 AM

Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Air Pegasus+ 25

Running intervals 21:24 [5] 6.0 km (3:34 / km)
shoes: Nike Air Pegasus+ 25

intervals at UQ with Macca. almost gave this one a miss when it was pissing rain when my alarm went off. stopped raining about 30secs after i walked out the door so perfect timing. 6 x 1km round the gravel track.

3:36
3:33
3:34
3:30
3:37
3:34

felt steady but not overly quick or zippy. happy with consistant times but would like to get times to something about 10 - 20 secs quicker

Thursday Jan 28, 2010 #

6 AM

road bike 1:37:00 [3] 46.0 km (2:07 / km)

morning river loop before work

Wednesday Jan 27, 2010 #

1 PM

Gym 1:00:00 [3]

7 PM

Orienteering race 32:32 [4]
shoes: Nike Air Pegasus+ 25

night o. dropped 3 or 4 mins on 2 then pushed pretty hard after that to get back up to olly.need a better torch

Sunday Jan 24, 2010 #

road bike 4:15:00 [3] 108.0 km (2:22 / km) +1100m 2:15 / km

back roads of brookfield with olly. found some epic climbs. didnt have the legs for the last one (and didnt know how much longer it went for) so called it quits. added a river loop at the end to knock it over the 100km.

rides missed by the cat so far this year....4

Friday Jan 22, 2010 #

7 AM

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Air Pegasus+ 25

to touch fields via cummins rd and dam then home via servo and kimbers

Running intervals 10:00 [5] 3.0 km (3:20 / km)
shoes: Nike Air Pegasus+ 25

intervals at touch fields.....planned to do some laps of the fields but discovered the line markings had disappeared in the off season. did the ints around 4 light posts instead. 40 - 44 secs per lap. did 1/2/3/2/3/2/1. full sun and got bored about half way through

Thursday Jan 21, 2010 #

6 PM

Running 34:09 [4] 8.3 km (4:07 / km)
shoes: Nike Air Pegasus+ 25

in bundy. tempo effort round an old loop. added a side loop into the sticks towards the end as the loop was faster than i imagined. tight in the calves

http://www.gmap-pedometer.com/?r=3424794

Tuesday Jan 19, 2010 #

6 PM

Running 1:12:00 [3] 14.8 km (4:52 / km)
shoes: Nike Air Pegasus+ 25

longish run in the late late arvo. anzac pk, toowong, coro drv, regatta home. put the foot down coming back along coro drv to see how long i could hold a decent speed before it started to hurt enough to make me ease back a little....about 5 1/2 mins.....probably would have still had a good time for the TT but forgot a watch so not sure on the time.

http://www.gmap-pedometer.com/?r=3420489

Monday Jan 18, 2010 #

Note
slept:9.5 (rest day)

Sunday Jan 17, 2010 #

10 AM

Running 51:30 [3] 11.0 km (4:41 / km)
slept:4.5 shoes: Nike Air Pegasus+ 25

late morning run. anzac pk, regatta, home. frickin HOT!!!! slightly different route through anzac pk to avoid snake littered single track....
4 PM

Note

arvo sesh at coast. surfing = super tight calves the next day.....wtf????

Saturday Jan 16, 2010 #

6 AM

Running 1:21:39 [3] 15.2 km (5:22 / km) +500m 4:37 / km
slept:7.0 weight:65kg shoes: Nike Air Pegasus+ 25

round gap creek from bridgy's - sth boundary, gold creek, boscombe rd, curlew, quail then south boundary back to a swim in the pool.

Friday Jan 15, 2010 #

6 AM

Running warm up/down 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Air Pegasus+ 25

Running intervals 14:00 [5] 4.0 km (3:30 / km)
slept:5.0 shoes: Nike Air Pegasus+ 25

Intervals at UQ with Macca and Olly. 4 x 1km

3:32
3:34
3:41
3:37

started to tighten up in the calves halfway through 3rd so decided against a fifth. lacking power and the ability to put it down when needed

Thursday Jan 14, 2010 #

Note

swimming/attemting to surf at the coast. copped a fin across the stomach...almost sliced me open and left my guts out for the sharks and mermaids and what not

Wednesday Jan 13, 2010 #

12 PM

Gym 45:00 [3]

lunch time gym session. been a bit heavy the last few day so didnt destroy myself this time
7 PM

Orienteering 34:17 [3] 5.0 km (6:51 / km)
shoes: Nike Air Pegasus+ 25

Operation Animal - Day 1
night-o at runcorn. absolutely no power in the legs and just plodded around. caught 2min by olly on the way to 10. just behind macca in 3rd. need to do some proper core work

Sunday Jan 10, 2010 #

Gym 45:00 [3]

arvo gym sesh. felt a bit of tighness/cramping/twinge in left groin/hammie/glute during leg press. nothing serious but will keep an eye on it. usual arms chest, back and legs stuff otherwise

Saturday Jan 9, 2010 #

Note
(rest day)

in need of this one

Friday Jan 8, 2010 #

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Air Pegasus+ 25

Running intervals 14:00 [5] 4.0 km (3:30 / km)
shoes: Nike Air Pegasus+ 25

4 x 1km round the gravel track at UQ with Macca

3.16
3.25
3.27
3.27

Took the first one too hard but was able too keep a steady pace for the next 3. Felt quite slow and had no kick but was a good effort for first intervals in a very, very long time.

road bike 1:05:00 [3] 30.0 km (2:10 / km)

arvo half river loop. got a flat by tennis courts at uq so lost some interest after that and cut across green bridge. big ringed highgate hill

Thursday Jan 7, 2010 #

Gym 45:00 [3]

Wednesday Jan 6, 2010 #

road bike 2:40:00 [3] 67.0 km (2:23 / km)

Arvo ride with "The Olliminator". Up Cootha (12.00) then into the city and out to Nundah crit track. 5 x 1 lap on, 1 lap off then rolled home. pretty heavy legs going up cootha and couldnt put much power down but seemed to have that sorted by the time we got out to nundah. maxed out at 47.8km/h in a sprint down the straight....got a fair way to go before i get a call up to the pros....

Sunday Jan 3, 2010 #

road bike 3:10:00 [4] 88.0 km (2:10 / km)

Morning ride with Matty, Olly, Rick and Stu out to Brookfield, Chapel Hill, Milton then a 3/4 river loop. Took a while to get moving but felt good once it happened. I must say I like the ride out to Upper Brookfield. Might have to make it a regular route and learn all the good spots for an attack so next time I dont go right before a big climb.....

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