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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Unsquashable

In the 7 days ending Oct 14, 2016:

activity # timemileskm+m
  Squash9 6:45:46 10.74(37:47) 17.28(23:29)
  Cycling4 3:07:43 35.95(11.5/h) 57.85(18.5/h) 996
  Running3 1:42:39 10.31(9:57) 16.59(6:11) 539
  Orienteering2 1:30:42 11.64(7:47) 18.74(4:50) 37757 /60c95%
  Swimming2 44:07 1.43(1.9/h) 2.3(3.1/h)
  Total18 13:50:57 70.07(11:52) 112.76(7:22) 191257 /60c95%
  [1-5]18 13:50:31

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SaSuMoTuWeThFr

Friday Oct 14, 2016 #

5 PM

Squash 36:14 intensity: (18:01 @1) + (4:59 @2) + (13:14 @3) 1.53 km (23:39 / km)
ahr:105 max:141 shoes: Asics Gel Rocket (Squash No.1)

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

Thursday Oct 13, 2016 #

11 AM

Swimming 20:54 intensity: (10:00 @2) + (10:54 @3) 1.05 km (3.0 kph)

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

Squash 51:28 intensity: (28:33 @1) + (3:21 @2) + (19:34 @3) 2.37 km (21:45 / km)
ahr:101 max:139 shoes: Asics Gel Rocket (Squash No.1)

RH Hit at MAASH with Ben
Won 4-3
7 PM

Running 1:02:39 intensity: (3:58 @1) + (22:34 @2) + (16:51 @3) + (14:37 @4) + (4:39 @5) 10.19 km (6:09 / km) +281m 5:24 / km
ahr:143 max:181 shoes: Merrell Trail Glove 3

Night loop from Mac to North Epping via Devlins Creek Loop with Steve. 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 intensity: (26:15 @1) + (4:29 @2) + (8:44 @3) 2.16 km (18:18 / km)
ahr:100 max:138 shoes: Asics Gel Rocket (Squash No.1)

RH Hit at Mac 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, 2016 #

10 AM

Running 29:00 intensity: (3:29 @1) + (7:41 @2) + (16:34 @3) + (51 @4) + (25 @5) 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 intensity: (26:33 @1) + (34 @3) 0.76 km (35:49 / km)
ahr:86 max:107 shoes: Asics Gel Rocket (Squash No.1)

RH Hit at MAASH with Kajan
Been a year since we started hitting and a huge improvement technically and tactically. Very underrated player.
5 PM

Running 11:00 intensity: (7:28 @1) + (1:38 @2) + (1:54 @3) 1.79 km (6:08 / km) +74m 5:05 / km
ahr:107 max:128 shoes: Newton Distance V

Run to orienteering
6 PM

Orienteering 43:36 intensity: (12:19 @1) + (1:57 @2) + (15:39 @3) + (11:32 @4) + (2:09 @5) *** 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

520
Quick planning meant i probably didn't have the best route with lots of route options - great course setting! Took it easy after 29 to save legs for squash

Errors:
Carelessly overshot 14 (20 sec)
Again overshot 12 (30 sec)
Couldn't find the ruin at 28 (30 sec)
Bushbashed it to 11 when road would have been quicker (15 sec)
Went up the wrong road near 29 (1 min)
Went down a driveway that looked like an open area near 26 (1 min)
Got lost behind the houses looking for 30 (20 sec)

Dropped: 13, 25 and 21

Went 1-17-16-10-15-20-6-24-14-5-22-12-27-4-28-11-29-3-7-26-19-18-9-2-23-8-30
9 PM

Squash 41:43 intensity: (25:29 @1) + (4:28 @2) + (11:46 @3) 2.13 km (19:35 / km)
ahr:97 max:135 shoes: Asics Gel Rocket (Squash No.1)

RH 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, 2016 #

7 PM

Squash 1:02:42 intensity: (37:36 @1) + (2:44 @2) + (22:22 @3) 2.44 km (25:43 / km)
ahr:101 max:132 shoes: Asics Gel Rocket (Squash No.1)

RH Hits at MAASH with Steve, Matt and Mic
8 PM

Squash 23:22 intensity: (18:44 @1) + (54 @2) + (3:44 @3) 1.25 km (18:41 / km)
ahr:94 max:129 shoes: Asics Gel Rocket (Squash No.1)

RH Hit at MAASH with Stan
Won 2-1

Monday Oct 10, 2016 #

11 AM

Swimming 23:13 intensity: (10:00 @2) + (13:13 @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, 2016 #

7 AM

Cycling 56:37 intensity: (13:43 @1) + (18:57 @2) + (14:38 @3) + (9:19 @4) 20.55 km (21.8 kph) +322m
ahr:114 max:157 shoes: Avanti Corsa

Mac Uni to Crestwood

Ride to orienteering with Steve.
9 AM

Orienteering 47:06 intensity: (23 @0) + (4:59 @1) + (13:30 @2) + (5:55 @3) + (16:41 @4) + (5:38 @5) *** 9.97 km (4:43 / km) +171m 4:21 / km
ahr:146 max:180 spiked:30/30c shoes: Newton Distance V

West SSS #1 "Crestwood Reserve" - Crestwood

570, 3rd.
Legs a bit heavy and chose a hilly route. Steve's 600 course looked less taxing on the legs

Errors:
Overshot 27 and had to backtrack (30 sec)
Again overshot path to 16 which was marked like a footpath but was actually a small trail (30 sec)

Went: 1-15-29-20-11-27-14-16-23-12-19-22-25-28-17-26-24-18-21-13-10-9-7-8-6-5-4-3-2

Cycling 1:17:05 intensity: (19:07 @1) + (33:35 @2) + (24:23 @3) 23.56 km (18.3 kph) +371m
ahr:119 max:157 shoes: Avanti Corsa

Crestwood to Mac Uni

Ride back to college with Steve. Quite hot, got a bit sunburnt. Heavy legs.

Saturday Oct 8, 2016 #

10 AM

Cycling 32:50 intensity: (18:45 @1) + (6:28 @2) + (7:37 @3) 6.92 km (12.6 kph) +141m
ahr:108 max:156 shoes: Avanti Corsa

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 intensity: (3 @0) + (5:14 @1) + (2:41 @2) + (11:47 @3) 1.13 km (17:28 / km)
ahr:118 max:159 shoes: Asics Gel Rocket (Squash No.1)

RH 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 intensity: (2:14 @2) + (7:59 @3) + (5:31 @4) + (1:27 @5) 0.88 km (19:36 / km)
ahr:155 max:179 shoes: Asics Gel Rocket (Squash No.1)

RH 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 intensity: (28 @1) + (3:26 @2) + (10:42 @3) + (1:42 @4) + (1:19 @5) 0.84 km (21:01 / km)
ahr:147 max:179 shoes: Asics Gel Rocket (Squash No.1)

RH 17min Timed - 1st overall
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. Happy to get some good form and back above Stan at 290. The push for 300+ is on!

Squash 17:38 intensity: (8 @2) + (12:17 @3) + (3:00 @4) + (2:13 @5) 0.32 km (55:48 / km)
ahr:154 max:182 shoes: Asics Gel Rocket (Squash No.1)

LH 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 intensity: (7:45 @1) + (6:51 @2) + (3:27 @3) + (6 @4) 0.42 km (43:07 / km)
ahr:122 max:162 shoes: Asics Gel Rocket (Squash No.1)

LH 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 intensity: (6:17 @1) + (2:38 @2) + (7:29 @3) 0.45 km (36:17 / km)
ahr:109 max:142 shoes: Asics Gel Rocket (Squash No.1)

LH 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 intensity: (7:57 @1) + (5:29 @2) + (3:28 @3) + (4 @4) 0.62 km (27:33 / km)
ahr:121 max:165 shoes: Asics Gel Rocket (Squash No.1)

LH 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 intensity: (4:25 @1) + (10:11 @2) + (6:35 @3) 6.82 km (19.3 kph) +162m
ahr:124 max:146 shoes: Avanti Corsa

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

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