Training Log Archive: kezzaIn the 7 days ending Feb 7, 2007:
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Wednesday Feb 7, 2007 #
Running 50:20 [3] 10.0 km (5:02 / km)
ahr:163 max:180 slept:7.0 shoes: mizuno - wave atlantis
morning run round anzac park. planned to do some surges but it ended up turning into a hills session.
11.20 to top of anzac park via servo (kinda a warm up)
ran around the track (where i normally take the bike + a few extra bits) to the ring road then back along the tracks closest to the freeway. managed to get up all the hils except the last one back up to taringa pde (i hate that hill)
10.40 home from top of anzac park via servo.
of the 30 mins or so in the bush the hr spent about 10min above 170. took a while to get it down towards the last few hills.
11.20 to top of anzac park via servo (kinda a warm up)
ran around the track (where i normally take the bike + a few extra bits) to the ring road then back along the tracks closest to the freeway. managed to get up all the hils except the last one back up to taringa pde (i hate that hill)
10.40 home from top of anzac park via servo.
of the 30 mins or so in the bush the hr spent about 10min above 170. took a while to get it down towards the last few hills.
C • nice 1
Running 41:30 [2] 8.5 km (4:53 / km)
ahr:150 shoes: mizuno - wave atlantis
pretty cruisey late arvo run along moggil rd and coro drv to the train bridge.
did the time trial (not included in this entry)
ran home from the regatta.
expected to be at least a bit sore or tired from this morning but i was actually feeling pretty good. stopped and had a chat to mat halfway along coro drv.
did the time trial (not included in this entry)
ran home from the regatta.
expected to be at least a bit sore or tired from this morning but i was actually feeling pretty good. stopped and had a chat to mat halfway along coro drv.
Smackdown!!! (coro drv time trial) 8:09 [4] 2.3 km (3:33 / km)
ahr:171 shoes: mizuno - wave atlantis
started the time trial after 26 mins on the go so was well warmed up and felt good. didnt look at my watch til the end which seemed to work coz i just kept running. even picked up the pace a bit towards the end. must have done something right coz i knocked 3 secs of the PB (was 8:12). can definately go faster coz i was feeling pretty good at the end
Tuesday Feb 6, 2007 #
Gym 50:00 [3]
ahr:115 slept:10.0 shoes: volleys
pre lunch gym sesh. did 3km (17min warm up) then the rest on the weights. stopped when i started to get hungry.
mountain bike 28:00 [2] 5.0 km (5:36 / km)
ahr:147 shoes: volleys
got sick of cleaning the flat up so went to gap creek early for a ride before the weekend. took the bike around the loopy track to the east of the carpark that we always used to run round. it is a whole lot more technical than i remember (or maybe i just suck more than last time). almost came off a few times over fallen trees and dirty big rocks on the track. had one massive one just after going up the ridge line through the middle. not enough speed coming up a steep bank + being in the wrong gear + being a sucky rider = kieran ending up face first in the creek about a metre and a half down the hill with the bike upside down on top of me. that one hurt!! overall good fun but i think i gotta go faster (i can run that loop in about 20 mins)
Orienteering 1:00:00 [3] 3.0 km (20:00 / km)
ahr:112 shoes: Nike Total 90 III
window exercise @ gap creek east
i think i got the wrong idea about this one. i got to the circle and drew everything in (extended the contors, missing features, etc) not just the thing clive had taken out. spent a few mins at each control doing that til i realised we just needed the one thing. got seriously lost on # 3 (and so i missed # 4). still not sure what happened except that i ran in the wrong direction. woops...
i think i got the wrong idea about this one. i got to the circle and drew everything in (extended the contors, missing features, etc) not just the thing clive had taken out. spent a few mins at each control doing that til i realised we just needed the one thing. got seriously lost on # 3 (and so i missed # 4). still not sure what happened except that i ran in the wrong direction. woops...
Monday Feb 5, 2007 #
mountain bike 1:07:00 [3] 24.7 km (2:43 / km)
slept:7.0 shoes: volleys
morning ride round the normal route (anzac pk, coro drv, southbank, botanic gdns, southbank, coro drv then bikeway home) into the city.
Running warm up/down 37:00 [3] 8.0 km (4:38 / km)
ahr:148 shoes: mizuno - wave atlantis
warm up and down for intervals.
ran from guyatt pk to the 1500m mark then back to start (4.5km all up in 21 min)
ran from start to 1000m mark then back to guyatt pk(3.5 km in 16min)
ran from guyatt pk to the 1500m mark then back to start (4.5km all up in 21 min)
ran from start to 1000m mark then back to guyatt pk(3.5 km in 16min)
Running intervals 6:20 [4] 2.0 km (3:10 / km)
shoes: mizuno - wave atlantis
um yea.... pretty piss poor effort at an interval sesh. plan was to do 6 x 1km reps but lost interest after the first one. stomach was incredibly sloshey which didnt help. legs were still feeling really good after the second one so could have pushed through it but was slack.
#1 (0 - 1000m) 3.05 ahr 169 max 179
recovery was about 2min walking round til hr dropped to ~115
#2 (1000m - 0) 3.15 ahr 167 max 176 (felt really slow and felt sick in the stomach)
did the same recovery and got about 100m into #3 before i gave up on it
#1 (0 - 1000m) 3.05 ahr 169 max 179
recovery was about 2min walking round til hr dropped to ~115
#2 (1000m - 0) 3.15 ahr 167 max 176 (felt really slow and felt sick in the stomach)
did the same recovery and got about 100m into #3 before i gave up on it
Sunday Feb 4, 2007 #
Gym 32:00 [3]
rhr:49 slept:13.0 weight:62.5kg (rest day) shoes: volleys
went to the gym after lunch. 2km (12 min warm up) then 20 on the weights.wasnt really in the mood so nothing to strenuous.
Saturday Feb 3, 2007 #
Event: Waitangi 4 Day 2007
Running 1:14:51 [3] 14.0 km (5:21 / km)
ahr:146 max:167 slept:4.5 shoes: mizuno - wave atlantis
pretty cruisey run from lance and wendys place in bardon. up through bardon hills to mt cootha then up to channel 9 across the top to the lookout then back down via slaughter falls. stopped up the top for a drink/let people catch up then had a 10 min break at the lookout.
didnt get pushed all that hard (hr was sittin about 140 and got it up to mid 150s up some of the hills). on tracks for a lot of it but some time on roads. enjoyed the run but the early start sucked
didnt get pushed all that hard (hr was sittin about 140 and got it up to mid 150s up some of the hills). on tracks for a lot of it but some time on roads. enjoyed the run but the early start sucked
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: mizuno - wave atlantis
quick warm up (light jog then a few run throughs)
no warm down
collected some controls afterward
no warm down
collected some controls afterward
Orienteering race 28:40 [4] 4.5 km (6:22 / km)
ahr:165 shoes: mizuno - wave atlantis
cyclones park o @ underwood park
i was feeling good at the end of the run this morning but by the time i started this one i was completely rooted. was just feeling physically and mentally stuffed. did quite a bit of walking out there but somehow managed a win.
i was feeling good at the end of the run this morning but by the time i started this one i was completely rooted. was just feeling physically and mentally stuffed. did quite a bit of walking out there but somehow managed a win.
Friday Feb 2, 2007 #
mountain bike 50:00 [3] 20.75 km (2:25 / km)
ahr:140 slept:12.0 shoes: volleys
went and visited olly at the hospital. got home about 6.45 then decided i wanted to go for a ride. went along the bikeway into the city then back the same way.
C • 4
Note
who is keen to start up intervals again? something like what we did last year at uni but maybe change it up a bit.
i was thinking monday or wednesday arvo/night but whatever works best for people
i was thinking monday or wednesday arvo/night but whatever works best for people
Thursday Feb 1, 2007 #
mountain bike 25:00 [2] 6.0 km (4:10 / km)
ahr:130 shoes: volleys
cruisey ride to the mt cootha gardens (via the freeway) then back home again.
Orienteering race 22:58 [4] ***** 4.0 km (5:45 / km)
ahr:168 slept:4.5 shoes: mizuno - wave atlantis
mid week event @ mt cootha botanic gardens
olly was sposed to come but he "slept in" (MEOW!!!). legs a bit tight and heavy from last night but nothing major. started off pretty well round the carpark. got a bit confused in the maze in the middle but nothing that stopping and reading the map couldnt fix. the climb up to 9 was an absolute bitch. finished off pretty strong and everything seemed to fall into place.
olly was sposed to come but he "slept in" (MEOW!!!). legs a bit tight and heavy from last night but nothing major. started off pretty well round the carpark. got a bit confused in the maze in the middle but nothing that stopping and reading the map couldnt fix. the climb up to 9 was an absolute bitch. finished off pretty strong and everything seemed to fall into place.
Orienteering race 29:03 [3] ***** 4.0 km (7:16 / km)
ahr:158 shoes: mizuno - wave atlantis
went for a run around my long course for next weekend pretty much straight after i finished the event. took it a bit easier to see what an average time would be (plus i was stuffed). very complex route choice in places. saw a snake in the middle of the path so that affected my route choice a bit(only about 2 ft long tree snake but it still counts). overall it seems like a good course. prob gunna be a little bit more physical than some of the other park o's but it might harden a few people up. considered running the short course but i was tired and all sweaty and icky.
C • 4km? 3