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Training Log: Unsquashable

In the last 7 days:

activity # timemileskm+m
  Running4 4:59:42 32.66(9:11) 52.56(5:42) 1230
  Cycling4 4:46:00 71.63(15.0/h) 115.28(24.2/h) 1800
  Walking1 1:19:07 4.99(15:52) 8.02(9:52) 422
  Yoga1 40:16
  Strength1 15:06
  Swimming1 6:28 0.12(1.2/h) 0.2(1.9/h)
  Total10 12:06:39 109.4 176.06 3452
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Friday Jan 20 #

5 AM

Cycling 2:02:31 intensity: (1:11:43 @1) + (34:02 @2) + (13:41 @3) + (2:30 @4) + (35 @5) 45.77 km (22.4 kph) +475m
ahr:115 max:165 shoes: Avanti Corsa

Tri Club Training Ride

Ride in then skills down Lake Road, one legged drills around Turon Parade followed by watts surges at Sunset. 1 hard and 5 easy headland climbs then ride home to finish
10 AM

Yoga 40:16 intensity: (40:15 @1) + (1 @2)
ahr:65 max:99

Deep stretching session. Right glute pretty sore
3 PM

Walking 1:19:07 intensity: (36:47 @1) + (31:15 @2) + (10:35 @3) + (30 @4) 8.02 km (9:52 / km) +422m 7:48 / km
ahr:118 max:154 shoes: Salomon Sense Pro 2

Hilly and hot hike up a track then looped around on Yank Wilson Road with good views at the top. Was trying to find Freeman's Road to link back around but it didn't exist. Cut down through banana plantations and back onto Woolgoolga Creek Road. Light run for a bit and hiked up a steep unmarked trail up to Gentle Annie Road. Will have to explore more of this area
Overlooking Woolgoolga

Thursday Jan 19 #

5 PM

Running 1:16:35 intensity: (2:29 @1) + (47:00 @2) + (18:30 @3) + (8:36 @4) 13.83 km (5:32 / km) +46m 5:27 / km
ahr:134 max:158 shoes: Salomon Sense Pro 2

Easy recovery cruise to Arrawarra, couldn't resist grabbing a segment

Wednesday Jan 18 #

2 PM

Strength 15:06 intensity: (6 @3) + (10:00 @4) + (5:00 @5)
ahr:96 max:117

Upper Body and Core

5x (5 chinups, 10 pushups, 15 dips, 1min core) continuous
So. Hot.
3 PM

Swimming 6:28 intensity: (4:00 @2) + (2:00 @3) + (28 @4) 0.2 km (1.9 kph)

Cooling off with 20 laps of kicking in home 10m pool
5 PM

Cycling 18:18 intensity: (3:27 @1) + (8:46 @2) + (5:21 @3) + (31 @4) + (13 @5) 5.32 km (17.4 kph) +145m
ahr:131 max:161 shoes: Avanti Montari

Ride There

No wind today meant it felt like 40+ degrees!

Running 1:30:38 intensity: (2:44 @2) + (18:40 @3) + (21:54 @4) + (47:20 @5) 14.2 km (6:23 / km) +592m 5:17 / km
ahr:159 max:193 shoes: Salomon Sense Pro 2

Slaters

Hot slog straight up the guts of Bark Hut Road then a push to Knobbys Lookout. Long 2km hill grind up Slaters Crossing Road then looped around to Knobbys Fire Trail via Gentle Annie. Discovered a path that went down the ridge for a bit but came to a dead end so had a tough climb up again. Apparently there's a track that links up to Newmans Road but yet to discover it yet. Lots of random unmarked banana/blueberry truck tracks that go up and down the ridge too. Final climb up a steep 30% Bennetts Trail where i nearly stepped on a Brown Snake. It didn't even flinch so i kept climbing. Needed more than a litre of water today, sweating like crazy!

Bark Hut Road - Knobbys Lookout Road - Slaters Crossing Road - Gentle Annie Road - Knobbys Fire Trail - Bennetts Trail - Knobbys Lookout Road - Bark Hut Road

Cycling 14:52 intensity: (4:26 @1) + (7:15 @2) + (3:11 @3) 5.33 km (21.5 kph) +59m
ahr:126 max:148 shoes: Avanti Montari

Ride Home

Chain came off at the top of Mullaway Drive but was able to roll all the way home :)

Tuesday Jan 17 #

5 PM

Cycling 51:53 intensity: (1:47 @1) + (2:12 @2) + (6:59 @3) + (11:44 @4) + (29:11 @5) 26.13 km (30.2 kph) +398m
ahr:156 max:174 shoes: Avanti Corsa

Sherwood Creek Road

Solid hard ride - approx 235 watt average for 50mins, a big PB for me. Almost ran over a Red-Bellied Black Snake at the turn around point. Legs feeling strong!

Running 10:34 intensity: (25 @1) + (4:57 @2) + (3:00 @3) + (2:12 @4) 2.18 km (4:51 / km) +2m 4:49 / km
ahr:138 max:159 shoes: Barefoot

Easy beach jog, focusing on a higher cadence
Barefoot was a bad idea, too many bluebottles

Monday Jan 16 #

5 PM

Cycling 1:18:26 intensity: (16:51 @1) + (22:01 @2) + (17:43 @3) + (18:07 @4) + (3:44 @5) 32.72 km (25.0 kph) +723m
ahr:134 max:165 shoes: Avanti Corsa

Bark Hut Road x5

Afternoon spin up Bark Hut Road to Palmer Road. Moderate effort 1st time (approx 300 watts climbing) and cruise effort for next 4 (250 watts). Little explore down Tramway Drive too.

Sunday Jan 15 #

2 PM

Running 2:01:55 intensity: (1:07 @1) + (9:03 @2) + (23:08 @3) + (40:05 @4) + (48:32 @5) 22.35 km (5:27 / km) +590m 4:49 / km
ahr:157 max:190 shoes: Salomon Sense Pro 2

Enjoyable 2hr wet, long run with Scott and Dad. Run to meet them there with a tempo effort up Bark Hut Road - felt good. Cruise up to Knobbys Lookout then loop around via Slaters Crossing Road. Hitting the descents hard and maintaining a solid pace up. Solo detour home, mostly downhill. Hip was ok but could be better

Home - Mullaway Drive - Solitary Islands Way - Bark Hut Road - Knobbys Lookout Road - Slaters Crossing Road - Knobbys Forest Road - Arrawarra Forest - Embankment Road - Solitary Islands Way - Western Boundary Trail - Mud Track - Home

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