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Training Log: Unsquashable

In the last 7 days:

activity # timemileskm+mload
  Running9 8:04:44 49.25(9:51) 79.25(6:07) 2865144.9
  Walking5 3:36:45 9.6(22:35) 15.45(14:02) 21921.7
  Strength & Conditioning1 1:00:006.0
  Total15 12:41:29 58.84 94.7 3084172.6
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Thursday Jul 19 #

3 PM

Walking 21:00 intensity: (20:59 @1) + (1 @2) 1.58 km (13:18 / km) +29m 12:11 / km
shoes: Altra The One V3

Mullaway headland walk with mum, sis and dog
4 PM

Running 30:38 intensity: (26:40 @2) + (3:58 @3) 5.6 km (5:28 / km) +63m 5:11 / km
shoes: Altra The One V3

Taper jog along beaches/headland/trails to Arrawarra Headland and back. Sometimes running easy is really hard...lots of energy and just wanted to run flat out...good signs for Sunday. Also finding meditating mid-run or towards end really helping as running makes monkey mind more calmer than usual. Will continue.

Wednesday Jul 18 #

2 PM

Walking 45:13 intensity: (45:12 @1) + (1 @2) 3.33 km (13:35 / km) +32m 12:58 / km
shoes: Altra The One V3

Walk with mum and dog from Woopi Back to Flat Top and Hearns Lake and back
3 PM

Running 57:15 intensity: (47:45 @2) + (8:40 @3) + (45 @4) + (5 @5) 10.26 km (5:35 / km) +200m 5:05 / km
shoes: Altra The One V3

From Woopi Back over the headland, trails around the lake and back home. 15mins meditation at the lake made the 2nd half more enjoyable and flow-like. Really good way to break up an easy run, especially as i was extra mindful of keeping it 'easy'.
5 PM

Strength & Conditioning 1:00:00 intensity: (59:59 @1) + (1 @2)

Yoga-type class at Nexus Gym with family. Like running, need to focus on consistency each day rather than periodic hard sessions. I'm guilty of the latter, definitely go through phases of stretch/strength then forget.

Instructor said 'When doing any type of trainiing you want to wake up the next day not sore. If you woke up sore, you overtrained". That stuck with me. Wise instructor.

Tuesday Jul 17 #

6 AM

Running 16:55 intensity: (16:08 @2) + (41 @3) + (6 @4) 2.74 km (6:10 / km) +12m 6:02 / km
shoes: Altra The One V3

W/U including strides/drills x4

Running 13:27 intensity: (27 @4) + (13:00 @5) 4.04 km (3:20 / km) +21m 3:15 / km
shoes: Altra The One V3

Woopi Physio Run Squad

4 x 1km beach reps at 90%. Legs heavy from start of first one but managed 3:15-3:20's then died a bit more on the last. Borrowing a Suunto of a mate so haven't figured how to adjust data screens to tell what speed I was running or recovery time. Felt like about 2mins rest on each. Quality session and will extend to more reps in future. Would help running with someone on the reps as was going out too hard and paying for it in last 200m each time. Time to taper for Elephant 25km.
7 AM

Running 10:52 intensity: (10:50 @2) + (2 @3) 2.01 km (5:24 / km)
shoes: Altra The One V3

W/D
Despite a magic orange sunrise, was <5 degrees, fingers lost circulation and throbbed for a painful 30mins after. Needed gloves...left them in Sydney :(
4 PM

Walking 46:36 intensity: (46:35 @1) + (1 @2) 3.36 km (13:52 / km) +57m 12:47 / km
shoes: Altra The One V3

Beach/headland walk with mum and dog for the sunset

Monday Jul 16 #

3 PM

Running 23:32 intensity: (8:10 @2) + (13:26 @3) + (1:52 @4) + (4 @5) 4.57 km (5:09 / km) +88m 4:42 / km
shoes: Altra The One V3

W/U from home with Mum on MTB
4 PM

Running 8:52 intensity: (1 @4) + (8:51 @5) 2.5 km (3:33 / km) +40m 3:17 / km
shoes: Altra The One V3

All out 2.5km at Woopi XC. Ran as hard as i could. Parts were slow due to technical single track with some pinches too. Maybe equivalent to a <3:10 average on flat so stoked with that considering being solo and current training.

15 sec off the CR set by Jordan Gusman a few years back (recent NSW XC Champ who beat Ben St.)...though he would smoke that time now. Thought i might've gotten close but that's a bloody fast time on that course. Not sure where i could gain that time, will come back with fresher legs in future.
5 PM

Running 35:25 intensity: (24:41 @2) + (10:01 @3) + (43 @4) 6.45 km (5:30 / km) +108m 5:04 / km
shoes: Altra The One V3

W/D trying to find mum who somehow got lost then home via magic sunset around Mullaway Headland

Sunday Jul 15 #

9 AM

Running 3:04 intensity: (1:07 @2) + (47 @3) + (1:10 @4) 0.54 km (5:43 / km) +23m 4:42 / km
shoes: Altra Lone Peak 3.0 (Red) No.2

W/U

Running 19:18 intensity: (35 @3) + (1:00 @4) + (17:43 @5) 5.03 km (3:50 / km) +96m 3:30 / km
shoes: Altra Lone Peak 3.0 (Red) No.2

MNC XC - Sherwood

Started with a 2k out-and-back along a gravel road and surprised to comfortably hold 3:30's well. Followed by an out-and-back along the rocky waterfall track. Much slower here with 2 fence crossings, 10 river beds featuring big rocks and 6 of them with shin deep water with small pinches coming out after each of the crossings. So easy to do an ankle coming into them at speed and not seeing what's below the surface. Reckon it's equivalent to a 17ish 5km which after a big week and no specific training I'm stoked about, also the win and CR too. Found some good form lately thanks to actual consistency and polarising training. Feeling confident for Elephant 25k. Best of all feels sustainable and no niggles!

Running 26:30 intensity: (10:57 @2) + (9:00 @3) + (5:53 @4) + (40 @5) 5.31 km (4:59 / km) +111m 4:31 / km
shoes: Altra Lone Peak 3.0 (Red) No.2

W/U pacing Dad to his finish in the 10km. Extended it to the waterfall but not much water so didn't stay.
3 PM

Walking 56:42 intensity: (56:41 @1) + (1 @2) 4.05 km (14:01 / km) +63m 13:00 / km
shoes: Altra The One V3

Fam and dog walk. Saw about 3 humpback breaching plus a sunset. Very awesome.

Saturday Jul 14 #

6 AM

Running 3:58:56 intensity: (3:13:53 @2) + (34:58 @3) + (8:18 @4) + (1:47 @5) 30.2 km (7:55 / km) +2103m 5:52 / km
shoes: Altra Lone Peak 3.5

Same as last Sunday along Peak Trail to the summit with Konrad except reversing the waterfall loop bit. Grumpy and tired for 3hrs then perked up. 1L trail brew to waterfall then refill 1L, no food or brekkie. Left elbow sore from poles.
4 PM

Walking 47:14 intensity: (47:13 @1) + (1 @2) 3.13 km (15:05 / km) +38m 14:13 / km
shoes: Altra The One V3

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