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Training Log Archive: Unsquashable

In the 7 days ending Oct 14:

activity # timemileskm+m
  Squash8 6:45:46 10.74(37:47) 17.28(23:29) 1
  Cycling4 3:07:43 35.95(11.5/h) 57.85(18.5/h) 996
  Running4 2:29:43 16.51(9:04) 26.57(5:38) 710
  Swimming2 44:07 1.43(1.9/h) 2.3(3.1/h)
  Orienteering1 43:36 5.45(8:00) 8.77(4:58) 20627 /30c90%
  Total16 13:50:55 70.07(11:52) 112.76(7:22) 191327 /30c90%
  [1-5]16 10:40:13

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Friday Oct 14 #

5 PM

Squash 36:14 1.53 km (23:39 / km)
ahr:105 max:141 shoes: Asics Gel Rocket (Squash)

Right Handed Hit at MAASH
Matrix match with Haani.
Won 3-1. Gave him a game.

Thursday Oct 13 #

11 AM

Swimming 20:54 [3] 1.05 km (3.0 kph)

Quick swim before work. Easy 3 x 300m
3 PM

Squash 51:28 2.37 km (21:45 / km)
ahr:101 max:139 shoes: Asics Gel Rocket (Squash)

Right Handed Hit at MAASH
7 Games with Ben. 4-3
7 PM

Running 1:02:39 10.19 km (6:09 / km) +281m 5:24 / km
ahr:143 max:181 shoes: Merrell Trail Glove 3

Mac - North Epping via Devlins Creek Loop
With Steve. Using headtorches. Legs felt good but ate too soon and needed a pit stop at North Epping Oval. First time right along Devlins Creek Trail for me, great running area!
10 PM

Squash 39:28 2.16 km (18:18 / km)
ahr:100 max:138 shoes: Asics Gel Rocket (Squash)

Right Handed Hit at Mac
5 Games with Stan. Won 3-2
Played really well tonight but more happy that I've played 3 days in a row of tough squash and wrist felt 100%. Such a good feeling being able to hit the ball how and where I want again. Got some good form back too

Wednesday Oct 12 #

10 AM

Running 29:00 4.61 km (6:18 / km) +184m 5:15 / km
ahr:138 max:182 shoes: Newton Distance V

Brown's Waterhole Repeats x5
With Kajan. Keeping it at a comfortable pace for me, saving legs for orienteering and squash.
12 PM

Squash 27:07 0.76 km (35:49 / km)
ahr:86 max:107 shoes: Asics Gel Rocket (Squash)

Right Handed Hit at MAASH
Helping out Kajan. Been a year since we started hitting and a huge improvement technically and tactically. Very underrated.
5 PM

Running 10:58 1.79 km (6:07 / km) +74m 5:04 / km
ahr:107 max:128 shoes: Newton Distance V

Run to Orienteering

Orienteering 43:36 8.77 km (4:58 / km) +206m 4:27 / km
ahr:127 max:180 spiked:27/30c shoes: Newton Distance V

SSS #2 "Whale Rock" - North Epping
Got 520.
Quick planning meant i probably didn't find the best route but i never intended on going for them all.
Took a fast start going downhill 1-17-16-10-15. Chased by Glenn and Fergus from 20-6-24. Overshot 14 (20 sec error) to be overtaken but caught back up at 5. Kept low at 22-12 (overshot it by 30sec, and was overtaken again only to catch up at 27) 4-28 (lost 30 sec looking for ruin) then bushbashed to 11 (road would've been quicker). Turned too early for 29 (lost 1min going up a hill then having to come back down). Was running well up until this point so took it easy from here to save legs for squash. Went 3-7-26 (took wrong turn 1min error - driveway looked like open area) then 19-18-9-2-23-8 and then 30 to finish (lost 30sec looking for it). Smart move to drop 13, 25 and 21. Nice course!
9 PM

Squash 41:43 2.13 km (19:35 / km)
ahr:97 max:135 shoes: Asics Gel Rocket (Squash)

Right Handed Pennant at Mac
Won 3-1 vs MD 275
1st Game - got off to a slow start and didn't feel like i was in much of a rhythm. Ball was skidding which i couldn't pick up on. Went down narrowly 15-13. Bit annoyed i played so slow in this game - was still warming back up after Orienteering. I knew he would tire so was understandable he would come out strong in the 1st
2nd & 3rd Game - fired myself up and played at a higher intensity. He was struggling and i felt like i got some great form back. Played similar to sunday's match vs Bruce. Chopping in these two games. Maybe it was the change of shirt?
4th Game - Pretty even throughout as i probably dropped the intensity the slightest. At 13-13 i put in a dive and won the point thanks to a "Compassionate Tin". Won 16-14.
Good win overall and still felt like i could've played another 2 of these matches after.
Next time - keep up the focus with controlled, high intensity throughout.

Tuesday Oct 11 #

7 PM

Squash 1:02:42 2.44 km (25:43 / km)
ahr:101 max:132 shoes: Asics Gel Rocket (Squash)

Right Handed Hits at MAASH
Games with Steve, Matt and Mic

Squash 23:22 1.25 km (18:41 / km)
ahr:94 max:129 shoes: Asics Gel Rocket (Squash)

Another Right Handed Hit at MAASH
3 intense games with Stan
Won 2-1

Monday Oct 10 #

11 AM

Swimming 23:13 [3] 1.25 km (3.2 kph)

Taking a break from assignments with easy 5 x 200m.
Loosening up sore glutes, cracker day for a swim.

Sunday Oct 9 #

7 AM

Cycling 56:37 20.55 km (21.8 kph) +322m
ahr:114 max:157 shoes: Avanti Corsa Pro Series

Ride to Orienteering. With Steve. Made good time along the M2. Glutes a little sore after yesterday.
9 AM

Running 47:06 9.97 km (4:43 / km) +171m 4:21 / km
ahr:146 max:180

WSS #1 "Crestwood Reserve". Got them all but overtime by 3mins for 570. Ran really well at the start opting to go 1-15-29-20-11. 30 sec error at 27 which was tucked away. Went passed it to the footbridge then backtracked. 14-16 (overshot the path to 16 which was marked like a footpath but was actually a small trail - lost 30 secs). 23-12-19-22-25-28-17-26-24-18-21-13-10-9-7-8-6-5-4-3-2. No mistakes here but legs were feeling it and probably chose a hilly, inefficient route. Steve's 600 route looked less taxing on the legs. Good fun!

Cycling 1:17:05 23.56 km (18.3 kph) +371m
ahr:119 max:157 shoes: Avanti Corsa Pro Series

Ride back from Orienteering With Steve. Quite hot, got a bit sunburnt. Feeling it in the legs, decided to give South O a miss.

Saturday Oct 8 #

10 AM

Cycling 32:50 6.92 km (12.6 kph) +141m
ahr:108 max:156 shoes: Avanti Corsa Pro Series

Ride to Squash. Only one week until Spring Cycle and i've hardly done any riding, time to get back into it!
11 AM

Squash 19:45 1.13 km (17:28 / km)
ahr:118 max:159 shoes: Asics Gel Rocket (Squash)

Right Handed 17min Timed. Won 34-26 vs MW 240. Easy win but kept it within 10 points so he could get some points

Squash 17:11 0.88 km (19:36 / km)
ahr:155 max:179 shoes: Asics Gel Rocket (Squash)

Right Handed 17min Timed. Won 34-22 vs LP 260. Started off a bit edgy until 20-20 when i put the foot down. Credit to opponent who played quite well.

Squash 17:37 0.84 km (21:01 / km)
ahr:147 max:179 shoes: Asics Gel Rocket (Squash)

Right Handed 17min Timed. Won 40-20 vs BH 290. Wasn't mucking around in this one. Started off at a high intensity and held it throughout. Never under any pressure, really played well. 1st overall. Happy to get some good form and back above stan + 290. The push for 300+ is on!

Squash 17:38 0.32 km (55:48 / km)
ahr:154 max:182 shoes: Asics Gel Rocket (Squash)

Left Handed 17min Timed. Lost 37-29 vs HQ 200. After some pre match banter i actually played really well up and kept in all the rallies until 23-21 when he stepped it up. Good experience.
2 PM

Squash 18:09 0.42 km (43:07 / km) +1m 42:30 / km
ahr:122 max:162 shoes: Asics Gel Rocket (Squash)

Left Handed 17min Timed. Won 48-25 vs MF 150. Pretty even until 20-20 when he practically gave up and tinned 10 returns in a row. Good win after losing 3-0 last time we played.

Squash 16:24 0.45 km (36:17 / km)
ahr:109 max:142 shoes: Asics Gel Rocket (Squash)

Left Handed 17min Timed. Won 40-30 vs SM 155. Lots of long rallies and scrambling in this match. Opponent got frustrated at times which i capitalised on. Played well.

Squash 16:58 0.62 km (27:33 / km)
ahr:121 max:165 shoes: Asics Gel Rocket (Squash)

Left Handed 17min Timed. Won 36-35 vs DC 125. Probably my hardest match of the day mainly because he was very consistent and could run everything down. Mentally i was getting a little tired as i hadn't eaten since breakfast and was playing stupid shots. Was behind the whole game until managed to sneak a 2 point lead in the last minute and held on. 5th overall. I wanted a crack at the 3/4 players!

Cycling 21:11 6.82 km (19.3 kph) +162m
ahr:124 max:146 shoes: Avanti Corsa Pro Series

Ride back from Squash Phone died = no power data. Legs cooked.

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