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Training Log Archive: Unsquashable

In the 7 days ending Sep 3:

activity # timemileskm+m
  Running3 5:39:34 30.0(11:19) 48.29(7:02) 1544
  Squash2 1:03:16 0.93 1.5
  Tennis 1 57:30 1.52(37:43) 2.45(23:26)
  Total6 7:40:20 32.46 52.24 1544

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Sunday Sep 3 #

Note
(rest day)

Skipped Metro League as realised i had heaps of uni work and legs pretty tired (also a bit over sitting in public transport for hours at a time). Was planning an arvo recovery ride but bike needed a bit of maintenance and then chickened out when it looked like it would rain. A mate then ditched on a night run which is probably a good thing for my legs too. Starting tomorrow this whole month will be focussed on hitting the vert - 4k+ per week with 2k+ on the long runs.

Entered Bouddi Coastal Run (21km 800m vert) in late October which looks fun - 3 weeks after Hounslow Ultra so should be recovered by then.

Saturday Sep 2 #

9 AM

Running 2:39:57 intensity: (18 @1) + (9:58 @2) + (8:28 @3) + (1:02:16 @4) + (1:18:57 @5) 30.19 km (5:18 / km) +867m 4:38 / km
ahr:160 max:194 shoes: Altra Lone Peak 3.0 (Yellow)

Coastal Classic 2017
19th overall, 5th in 20-29

Pretty stoked to get in top 20 and sub 2:40 originally thinking sub 3 would be more like my pace. Ran well going up the first climb with Brendan Davies then followed him most of the way down Burning Palms. Passed Glenn and was really feeling the flow on this section - by far my favourite bit. Started catching up to Ondrej and Brendan but the leader of the group of 3 I was with made a wrong turn going down to Burning Palms beach. Don't know why I followed but when we got down there we had to turn around again - looking at the strava logs it was exactly a 1min error and i was only 5 secs behind Ondrej at this point...grrr. Should've just done what Bart did and run along the beach. Came out behind Glenn and slightly disheartened after feeling so good at the start. Got overtook by a load of road runners on the beach but kept catching on the climbs/descents. The old springy boardwalks were fun and was able to get some speed up. Payed for it as i struggled from the section from Wattamolla to the sandy firetrail bit. Right hip flexor really tight - probably the transition from trails to boardwalks. Refuelled 600ml bottle at the aid station after Marley Beach where Bart overtook me. Got my revenge (or what felt like it) of the sandy firetrail. Couple of guys caught up to me and motivated me. Was able to hold most of them off to the end which I was happy about.

Pretty happy for 1st proper trail 'race' though with the new boardwalks it was definitely a lot faster which didn't suit me. Makeshift ski buff and plastic waterbottle seemed to work well. Didn't eat anything but probably could've used a gel in the last 5km. Would definitely use road shoes next time too.

Now I'm confirmed entered for Hounslow Ultra - 68km 4k vert in October - it's time to enter full mountain mode :)

Friday Sep 1 #

1 PM

Tennis 57:30 intensity: (52:44 @1) + (3:34 @2) + (1:12 @3) 2.45 km (23:26 / km)
ahr:106 max:134 shoes: Salomon Sense Pro 2

Tennis with Ben

Thursday Aug 31 #

Note

August 2017 Summary

Back in Sydney with a much more "smarter" month of training stringing together long runs and listening to my body a lot more when i should rest. Working maintenance is helping upper body strength and playing good squash despite hitting less. Achieved all my goals from last month and just overall feeling fitter/better each month :)

Highlights:
Berowra-Brooklyn type training runs - definitely continue these!
Blackheath - will come back for 6hr+ run before Hounslow Ultra
Mac Uni to Brooklyn - still can't believe i did it with such ease...
'Draw' to 340 matrix player - good to know squash clutch is still there
North Ryde Fun Run 5km 1min PB

Total - 49:14:00
Running - 35:28:53 (72%)
Squash - 6:31:49 (13%)

Next Month:
Stay injury free
Stay above 300 squash matrix
Coastal Classic - anything under 3hrs would be nice
In NT at Arnhem Land for 12 days with uni - hope they let me run!
Long training runs before Hounslow Ultra in October
Toughen up and start cycling more
9 AM

Running 2:35:36 intensity: (1:15:59 @1) + (48:18 @2) + (30:53 @3) + (26 @4) 12.72 km (12:14 / km) +645m 9:45 / km
ahr:121 max:161 shoes: Altra Lone Peak 3.0 (Yellow)

Easy Berowra to Cowan with Elena :)

Wednesday Aug 30 #

9 PM

Squash 32:00 intensity: (20:00 @3) + (12:00 @4) 1.5 km (21:20 / km)
shoes: Asics Gel Rocket (Squash No.2)

Pennant at TLC
Lost 3-0 vs ANR 320
Opponent just kept smashing the ball everywhere Josh Leake style but really accurate kill shots when in position and consistent too. Took a bit of adjustment to floor and lighting in first game. 2nd game better down 14-12 but caught back to 15-14. Should've had it but stuff it up. Played pretty average and wasn't in the mood. Didn't get back to mac uni until 12:30am after pennant - not happy.

Tuesday Aug 29 #

10 PM

Squash 31:16 intensity: (1:16 @2) + (20:00 @3) + (10:00 @4)
shoes: Asics Gel Rocket (Squash No.2)

Pennant at TLC
Lost 3-0 vs SK 305

Was really tired mentally and didn't really want to play. Had no idea what i was doing in this match tbh

Monday Aug 28 #

6 PM

Running 24:01 intensity: (1:25 @2) + (19:30 @3) + (3:06 @4) 5.38 km (4:28 / km) +32m 4:20 / km
ahr:151 max:168 shoes: Altra The One 2.5

Easy turned slightly progressive shrimpy with Steve

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