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Training Log Archive: Unsquashable

In the 7 days ending Aug 20:

activity # timemileskm+m
  Running4 10:08:51 46.42(13:07) 74.7(8:09) 3071
  Squash2 1:36:12 2.22(43:22) 3.57(26:57)
  Tennis 1 55:29 1.13(49:10) 1.82(30:33)
  Cycling1 42:02 8.95(12.8/h) 14.4(20.6/h) 240
  Swimming1 24:07 0.62(1.5/h) 1.0(2.5/h)
  Total9 13:46:41 59.33(13:56) 95.48(8:39) 3311

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MoTuWeThFrSaSu

Sunday Aug 20 #

7 AM

Running 7:51:09 intensity: (20:45 @1) + (1:20:16 @2) + (4:03:03 @3) + (1:29:50 @4) + (37:15 @5) 56.6 km (8:19 / km) +2079m 7:02 / km
ahr:150 max:188 shoes: Altra Lone Peak 3.0 (Red) No.1

GNW adventure from Mac Uni to Brooklyn

Started off with Steve to Brown's Waterhole where he diverted for a pit stop then met up at Thornleigh Station. Bit chilly (5 degrees according to watch) from Brown's to Thornleigh then continued to Fishponds where we parted then decided to go up Pigson Trail to Quarry Road instead of through the rifle range. Could hear them going wild at the top so was a smart move. Stopped briefly at Tunks Ridge then descent to Galston Gorge. First time between Galston Gorge and Crosslands - nice, flat following the river and a lot of debris was down from recent winds with an unpleasant lingering smell of the back burning remained.

Hit Crosslands at about 4hrs in and had finished 4 x 500ml flasks so refueled them all. 1 per hour seems to work well on long runs. Feeling good up the climb to Naa Badu lookout i pushed on to Berowra Waters then up to Cowan. The original plan was potentially to catch the ferry across and have lunch but made alright time and with everything going to plan i continued on. Really enjoyed the technical sections from Cowan to Brooklyn except the downhill firetrail at the end which always drags on and is so tedious. Short detour around Flat Road Point in Brooklyn to finish.

For my longest/most vert run this was kinda easy, i mean the pace was comfortable but had sustained energy throughout and mentally it was a breeze. Really happy i ran the last 3hrs and 30km without stopping, I'll gain a lot of confidence from that. Seriously considering Hounslow then UTA100 for my 21st.

Nutrition - 2L Tailwind, 2L water (Alternated between each every hour), 4 Clif Bars (2 during, 2 after), 20 dates (they are working really well for me lately - might just use them as only fuel source in future)

Note - Fenix 5 got a little drunk near Crosslands (no idea why) and also completely froze from Berowra Water to Cowan for about 30mins then continued the run and had recorded it all.

Saturday Aug 19 #

Note
(rest day)

Pretty exhausted (and hungover) from RMC ball friday night then worked 8-4pm today. Someone thought it would be a smart idea to put the biggest college drinking event the night before the uni/college open day so spent the morning cleaning the place up then open day stuff.

Friday Aug 18 #

6 AM

Running 1:05:53 intensity: (14 @1) + (6:07 @2) + (30:46 @3) + (9:19 @4) + (19:27 @5) 10.3 km (6:24 / km) +376m 5:25 / km
ahr:157 max:187 shoes: Altra Lone Peak 3.0 (Red) No.1

Moderate early cruise from Pennant Hills to Hornsby. Made really good time (5mins faster than last time) and gave it an effort down to fishponds. Feeling like downhill confidence is really coming back.

Thursday Aug 17 #

6 PM

Running 1:06:34 intensity: (19 @1) + (5:26 @2) + (40:53 @3) + (18:11 @4) + (1:45 @5) 6.79 km (9:48 / km) +606m 6:47 / km
ahr:153 max:177 shoes: Altra King MT

Time restricted vert searching. Worked 8-5, meeting 5-6 then college event 8pm onwards. 15 comfortable but continuous reps of a 35m hill. Good mental rather than physical challenge

Wednesday Aug 16 #

7 PM

Squash 55:31 intensity: (10:11 @2) + (30:20 @3) + (10:00 @4) + (5:00 @5) 0.95 km (58:37 / km)
ahr:111 max:141 shoes: Asics Gel Rocket (Squash No.2)

Right Handed Pennant at Mac
Lost 3-2 vs DE 320
1st game - good, controlling pace and patient
2nd game - similar to go up 2-0
3rd game - longer rallies and arm fatigued about 10-10. Up 13-12 but lost it. Shoulder dead from heavy lifting at work past couple of days
4th game - no length or strength in shots
5th game - no chance

Tuesday Aug 15 #

7 AM

Cycling 42:02 intensity: (33:25 @1) + (7:29 @2) + (1:08 @3) 14.4 km (20.6 kph) +240m
ahr:106 max:141 shoes: Avanti Corsa

Recovery ride in LCNP

Monday Aug 14 #

2 PM

Tennis 55:29 intensity: (53:18 @1) + (1:07 @2) + (1:04 @3) 1.82 km (30:33 / km)
ahr:99 max:125 shoes: Merrell Trail Glove 3

Tennis with Ben. We're getting much better!
7 PM

Running 5:15 intensity: (18 @1) + (2:29 @2) + (2:28 @3) 1.01 km (5:13 / km) +11m 4:57 / km
ahr:138 max:148 shoes: Asics Gel Rocket (Squash No.2)

Run to squash
8 PM

Squash 40:41 intensity: (35:35 @1) + (4:14 @2) + (52 @3) 2.62 km (15:31 / km)
ahr:107 max:141 shoes: Asics Gel Rocket (Squash No.2)

Right Handed Hits at Mac
Easy games with Manav and Steve
9 PM

Swimming 24:07 intensity: (4:07 @2) + (20:00 @3) 1.0 km (2.5 kph)

Easy 5 x 200m recovery

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