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Training Log Archive: kezza

In the 7 days ending May 13, 2007:

activity

time

miles

Running

2:44:41

19.88

(8:17)

32.0

(5:09)

mountain bike

2:25:00

33.24

(4:22)

53.5

(2:43)

Gym

1:20:00

Orienteering

1:19:37

8.7

(9:09)

14.0

(5:41)

125

Paddling

1:00:00

Total

8:49:18

61.83

99.5

125

averages - sleep:14.2 rhr:51 weight:61.2kg

1:58

0:00

» now

Sunday May 13, 2007 #

Running 25:00 [2] 5.0 km (5:00 / km)
shoes: asics gel GT-2120

back in the berg for mothers day.
planned for a morning run round hungry jacks loop but felt like shit (legs heavy and incredibly tight plus really lethargic). cut it short at the cemetery then home via twyford st. probably should have stayed in bed.

Paddling 1:00:00 [1]

mum was going for a paddle so tagged along with her. took the surf ski out to voss rd. almost fell in a few times but remembered how to do it after a bit. good fun and very cruisey so dont really know if i should log this one.

Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
ahr:120 shoes: asics gel GT-2120

very light jog to the touch grounds and home again with the doggies. run there was longer coz i lost minnie in the dark so had to go back and find her. walked most of the way home (the doggies arent as fit as they used to be).

Running intervals 13:00 [4] 2.0 km (6:30 / km)
ahr:161 max:173 shoes: asics gel GT-2120

night time intervals near the table tennis place in bundy (it was the only place i could find that wasnt pitch black). 2 sets of 10 of ~50m sprints with jog back to the start recovery. tried to concentrate on fast leg turn over. felt good. each set was about 6'30" but i kept loosing count of which rep i was up to so there is a few more in there

Saturday May 12, 2007 #

Orienteering race 38:18 [4] 6.2 km (6:11 / km) +125m 5:37 / km
ahr:170 max:180 rhr:44 slept:8.0 shoes: Nike Total 90 III

post schools champs public race @ flagstone
ran senior boys course. turns out i would have made the schools team. sweet!! pretty sloppy run but i spose it was reasonable. felt pretty heavy after yesterday and had a sharp pain in my right hip (i think its from the hip flexors being incredibly tight). quite careless with compass work and got pushed off line by the green. wasnt concentrating either. it was a 34/35min course.

C • different story today 5

Friday May 11, 2007 #

Orienteering 20:44 [4] *** 3.9 km (5:19 / km)
ahr:168 max:180 rhr:51 slept:8.0 shoes: Nike Total 90 III

ran the senior boys relay course after helping set up. fair bit off line on the first control (wasnt paying attention to compass). dropped a bit on number 8 trying to find a way into the control through the lantana pretty good otherwise.

C • who won? 2

Orienteering 20:35 [5] 3.9 km (5:17 / km)
ahr:173 max:181 rhr:51 slept:8.0 shoes: Nike Total 90 III

ran the same course again. started off shadowing mat but he stuffed number 1 massively (i.e. he found number 2 first and only realised when i told him to check the number). followed him til a bit after 2 when he took a wrong turn. thrashed it from there on to try and break 5min/km but lost too much time shadowing mat. simee destroyed my time in the race though. when i grow up i wanna be like him.

Thursday May 10, 2007 #

Gym 55:00 [3]
rhr:49 slept:11.0 weight:61.5kg shoes: volleys

early arvo gym sesh. 10 mins (2.4km) warm up on the rowing machine followed by ~45mins on the weights. hardest sesh in ages so theres a pretty good chance im gunna be sore tomorrow.

mountain bike 50:00 [3] 21.5 km (2:20 / km)
rhr:49 slept:11.0 weight:61.5kg shoes: volleys

arvo ride into the city via western bikeway, coro drv, north quay and botanic gardens. home the same way. felt harder than normal but i reckon that was prob coz i skipped southbank where the pace is a fair bit slower slower.

might be too soon to say this but i think im pretty much over whatever i had last week. rhr is back close to where it should be and im only coughing every now and then. sweet!!

Wednesday May 9, 2007 #

Running (warm up/down + recoveries) 45:00 [3] 8.0 km (5:38 / km)
ahr:150 rhr:54 slept:9.0 weight:61kg shoes: asics gel GT-2120

run to the track + a few laps warm up (15mins)

3 x 600m slow jog/walk recoveries (15mins)

run home from the track (15mins)

Running intervals 13:15 [5] 4.0 km (3:19 / km)
ahr:168 max:177 rhr:54 slept:9.0 weight:61kg shoes: asics gel GT-2120

track intervals @ taringa grass track
4 x 1km on the track

4'13"
4'22"
4'31"
4'19"

really didnt feel smooth or fast. still feels like there is rubbish in my chest and got some bad rubbing under the arches.

Tuesday May 8, 2007 #

Note

thought some people might need a friendly reminder that it is julia's birthday today. but of course you all knew that already......

Gym 25:00 [3]
shoes: volleys

early arvo gym sesh on the way home from uni. 5mins (~1.1km) on the rowing machine then 20 on the weights. first gym sesh in about a month and i felt every bit. stopped after i had a coughing fit.

Running 48:26 [3] 11.0 km (4:24 / km)
ahr:160 max:181 rhr:54 slept:10.0 weight:61kg shoes: asics gel GT-2120

arvo run round servo, anzac pk (10'45"), sylvan rd, regatta tunnel (33') and moggill rd home. was stuffed by the time i got to the start of anzac pk but seemed to improve through the bush section. had to have a good cough every now and then to clear the chest out a bit but other than that feeling reasonable. hr was a bit higher than it should have been for the speed i was going on the sprint home. might try a few intervals tomorrow and try to blast some of this crap in my chest away.

http://www.gmap-pedometer.com/?r=933801

Monday May 7, 2007 #

mountain bike 1:35:00 [3] 32.0 km (2:58 / km)
rhr:54 slept:11.0

arvo ride coz i couldnt bring myself to go for a run. first 25mins were off roadin anzac pk then i ran out of tracks. coro drv, city, kangaroo point, story bridge, floating walkway, botanic gardens then coro drv and the bikeway home. still not 100%. rhr is still really high and had a bit of trouble breathing properly a few times on the ride

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