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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kezza

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  Orienteering3 2:46:33 12.99(12:49) 20.9(7:58) 600
  Running4 2:44:26 20.38(8:04) 32.8(5:01) 1050
  road bike1 1:45:00 29.2(3:36) 47.0(2:14)
  Gym2 1:35:00
  Terrain Run1 1:00:00 4.97(12:04) 8.0(7:30)
  Total10 9:50:59 67.54 108.7 1650

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Saturday Mar 27, 2010 #

Running 31:00 [3] 5.5 km (5:38 / km)
shoes: Nike Air Pegasus+ 25

anna's new joint to regatta via anzac pk and oxleys. took it pretty easy but foot still felt pretty rough.

Gym 35:00 [3]

Friday Mar 26, 2010 #

6 AM

road bike 1:45:00 [3] 47.0 km (2:14 / km)

river loop with the boys. either it was a fast pace this morn or i have lost my bike legs. bit of both i think

Thursday Mar 25, 2010 #

Running race 22:41 [5] 5.1 km (4:27 / km) +350m 3:19 / km
shoes: Nike Air Pegasus+ 25

Anzac pk smashfest
pretty pumped for this one and foot was holding up well. went out quick but handled it well. started to hurt a bit on the climb in the loop then semi- cracked just before the top of the last hill. took a couple of seconds of 2 weeks ago which i suppose is good for my lack of recent training. foot feels ok now but is maybe a little swollen again. prob should consult someone before easter

Note

will update the last few weeks sometime in the next few days

Friday Mar 12, 2010 #

Note

slight sprain/ roll of the right ankle sometime yesterday. bit of localised swelling on the outside just below and behind the ankle bone. only hurts when pointed and bent to the left. gunna strap it up from now on and keep an eye on it

Thursday Mar 11, 2010 #

5 PM

Running 28:00 [4] 5.1 km (5:29 / km) +350m 4:05 / km
shoes: Nike Air Pegasus+ 25

pre-run of the smashfest course coz i got there early.pushed hard but not hard enough to tire me out

Running race 22:45 [5] 5.1 km (4:28 / km) +350m 3:19 / km
shoes: Nike Air Pegasus+ 25

smashfest at anzac pk.big turnout today.took of fast with aggy just behind. He stayed the until the end of the 4th climb (1st big one). Hoped he would last longer to keep my pace up. Tightened up a bit around themeda but came good by the loop. I cracked on the 2nd last hill (just before the swamp) so eased off a little on downhill. Picked speed up again behind the dogpark and had a little kick for the finish.time based on a head count from my time to olly's time so not perfect but close. stoked with time(over 1min off 2 wees ago) but still have over a minute to take off.

Wednesday Mar 10, 2010 #

Gym 1:00:00 [3]

all over sesh. did some rowing to warm up but had some serious popping in my right knee every time it bent so called it quits on that

Tuesday Mar 9, 2010 #

Note
(rest day)

busy and tired

Monday Mar 8, 2010 #

Note

got home from melb at 10.30 then had to be up for work at 4am.....worked till 7.30, uni til 10 then worked til 2 then helped brooke move.....awesome rest day....

Sunday Mar 7, 2010 #

8 AM

Orienteering 29:30 [3] ***** 2.4 km (12:17 / km)
shoes: vj integrator

NOL #2 at Bryces Flat
started slow them managed to run past 4 (dropped 2 mins) and grant caught me. stuck with him for 4 or 5 legs but slowly got dropped. lost intensity after that when a big pack (shep, pat saile and some vics (?)) ran straight through me. just didnt have the speed across the rough stuff underfoot. took a tumble on a wet rock on the way to 13 and jarred the crap out of my L hand (still tender 5 days later...). completely lost interest after that and cruised around. dropped 3 mins or so to olly over the final loop.....
11 AM

Orienteering 42:36 [3] **** 5.0 km (8:31 / km)
shoes: vj integrator

both legs of mixed relay. went out just behind a big pack of all the guns and saw it was a road run so had no hope of holding on to the main pack. kept with ecmo until towards the end when i cracked coming out of a steep gully (on way to 8??). was flying on the second leg and putting a bit of a gap into some of the pack until i shanked number 9 by about 45 secs and the whole pack of about 6 or 7 ran through me. stuggled to get the intensity back after that.

Saturday Mar 6, 2010 #

10 AM

Orienteering 1:34:27 [3] 13.5 km (7:00 / km) +600m 5:43 / km
shoes: vj integrator

NOL #1 Long Distance Hagaby @ Chewton
started at the very back of the pack but ended up right in the mix through the first loop. first course was fairly clean (apart from one 30s on about 5 or 6). struggled with calf and foot tightness (a result of almost nil race terrain running in the last 2 years) but they seemed to loosen up after about 3 km. few slight wobbles on the second course but nothing too major (prob 1:30 - 2min all up). heard olly and ecmo going through the map change about 3 mins ahead of me so made it my mission to run olly down. either caught or got caught by the jimbo train and was with them for the 5th and 6th control but put a gap into them on the long leg and could see ecmo and the occasional flash of olly through the trees. really could have done with a goo or mouthful of water but neither were to be had. got within about 50 m of olly on the final loop then he went wide on the second last and ecmo ran through and olly got me by 10 secs....gutted to get pipped but happy i was able to drop the jimbo train and bridge the gap and keep a good speed up until the end. good first race back

Wednesday Mar 3, 2010 #

Note
(rest day)

Tuesday Mar 2, 2010 #

5 PM

Terrain Run 1:00:00 [3] 8.0 km (7:30 / km)
shoes: vj integrator

terrain reps at toohey forest in the rain with the members of the gang tough enough to participate. was good fun but very wet. got dark very quickly and managed to lose brooke and julia. fortunately they found their way home. managed 4 good paced intervals and one slow one in the dark

Monday Mar 1, 2010 #

4 PM

Running 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Nike Air Pegasus+ 25

slow plod in the rain after a big day....felt like lead for the first 40mins then perked up a little once i turned for home. anzac pk, wesley, oxleys, home. time and dist are guesstimations

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