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Training Log Archive: Unsquashable

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running5 12:57:26 56.8(13:41) 91.41(8:30) 5045
  Squash2 1:17:08 3.48(22:10) 5.6(13:46)
  Cycling1 57:25 14.14(14.8/h) 22.76(23.8/h) 328
  Total8 15:11:59 74.42(12:15) 119.77(7:37) 5373

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Sunday Sep 10 #

Note

Looks like i've caught the ultra running bug so doing an Ondrej and planning out some races to potentially enter for the end of the year and next year. Time to get serious. I realise it's only September and i haven't even done Hounslow yet and a lot of these won't happen but i'll keep coming back to this post. Commenting any feedback on a event would be awesome!

- Hounslow Classic 7 Oct (68km, 4.5k vert) - Definitely

- Washpool Heritage Trail Run 15 Oct (50km, 1.5k vert) - Near home so have to travel up. Probs do with mates as long training run.

- Bouddi Coastal Run 28 Oct (21km, 800m vert) - Definitely

- Freedom Trail Run 12 Nov (50km, 1.5k vert) - Close to home, next year?

- Great Southern Endurance Run 18 Nov (80km, ?) - Keen but maybe next year as close to exams :(

- Socialgaine 6hr 26 Nov - If i can find someone to join me :)

- Bogong to Hotham 8 January (64km, 3.5k vert) - Maybe 2019

- Cradle Mountain Ultra 3 Feb (82km, 2.2k vert) - parents are super keen on this as a holiday as before school/uni. Potentially visit King Island where i grew up to. Mostly likely happening :D

- Metrogaine 6hr 25 Feb - if i can find someone to join me :)

- Six Foot Track Marathon 4 March (45km, 1.5k vert)- bucket list item, will happen sometime.

- Mt Solitary or Jabulani Challenge 7/8 March - probs not due to close to Buffalo. Maybe Jabulani 22km. Mt Solitary as long training run sometime.

- Buffalo Stampede 14 March (42km, 2k vert) - Yes definitely happening and entries opening tomorrow. Downhill race this year and last race as junior.

- Northburn 18 March (50km or 100km) - Looks super cool but would probs do in 2019

- UTA 100km 19 May (100km, 4.5k vert) - Yes definitely and entering this week. First 100km just after turning 21.

- Mt Difficulty Ascent 3 June 42km - Looks super cool but would probs do in 2019

- Rafferty's Coastal Run 8 June - Depends on UTA recovery

- Paddy Pallin 6hr 17 June - Most likely

- Lake Macquarie Rogaine 4 Aug - Most likely want a stab at 12hr

- Aus Champs Rogaine 25 Aug - I want to do a 24hr one day

- Coastal Classic 1 Sep - Maybe

- Oxfam Trailwalker 100km 3 Sept - Probably do this or GNW as 2nd 100km

- GNW 100km 10 Sep - Probably do this or Oxfam as 2nd 100km

- NSW Champs 22 Sep - Again i'd like to do a 24hr once

- Socialgaine 6hr 25 Nov - Most likely

- TDS/CCC/UTMB - In the next 5-10 years...i can dream :P

8 AM

Running 4:01:33 intensity: (27:10 @1) + (55:02 @2) + (2:09:45 @3) + (19:26 @4) + (10:10 @5) 26.05 km (9:16 / km) +1466m 7:14 / km
ahr:143 max:178 shoes: Altra Lone Peak 3.0 (Yellow)

First back to back long run and legs felt pretty good by the end. Obviously fatigued but energy levels are strong and could've kept going. Cowan
to wide firetrail (with a push at the end for a segment) then back to Cowan with another push at the end. Refuelled 1L water here then easy down to Berowra Waters. Really smokey as they were back burning at Berowra. When I got to the ferry the fire fighters were telling me to turn around so headed back to Cowan station easy. Smoke got really thick by now which added another dimension to 'heat training' but I was well on top of hydration/nutrition so felt fine. Well deserved icypole at Cowan Store after.

Really happy with past 2 days training. 4k vert in just over 10hrs (similar to Hounslow) at a pretty cruise pace.

Nutrition - 10 dates, 2 cliff bars and 2.5L water (ran out of tailwind)

Saturday Sep 9 #

7 AM

Running 6:14:38 intensity: (45:44 @1) + (1:14:12 @2) + (2:05:40 @3) + (1:08:51 @4) + (1:00:11 @5) 41.12 km (9:07 / km) +2599m 6:55 / km
ahr:144 max:181 shoes: Altra Lone Peak 3.0 (Yellow)

Hounslow Ultra course reccie with Scott Strothers.

Wow! What an awesome day out. Starting at Govetts setting a good pace to Pulpit Rock. Hadn't been along here and the views were magic! Weather was so good today. From Pulpit Rock along Hat Hill Road, down Perry's then decent pace up to Lockleys Pylon. Felt really solid so out to Pinnacles and back down again. Legs burning up Perry's and starting to feel it by now. Only took 1L water and 1 Clif Bar for the first 4hrs and got dehydrated a bit. Grind from Perry's to Pulpit Rock sucks. Dragged the chain from Pulpit Rock to Govetts and was absolutely fucked by the time we got back.

5hrs in with only 1L was a bit silly now i think about it but it was interesting to see how body responded. I think come race day i'll do a 500ml flask with Tailwind every hour. Got back to car and drank 3L of water and 2 Clif Bars + countless dates. After 5mins energy levels were back so we continued descended Govetts to Junction Rock. The bottom section was really nice - reminded me of Leura forest a bit. Then on the climb back up, despite a slow-ish hike up, i started feeling amazing as the food kicked in. Good experiment testing food/water intake today. When we got to the top i sort of wanted to keep going haha

Overall a solid day out - the most vert i've done in a run and legs feel pretty fresh. Very keen for this race!

Friday Sep 8 #

Note
(rest day)

Lazy day resting after squash doing uni work. Probs could've done something light but having a big day in Blackheath tomorrow which is going to be epic!

Thursday Sep 7 #

5 PM

Running 9:07 intensity: (23 @1) + (5:48 @2) + (2:56 @3) 1.47 km (6:13 / km) +28m 5:41 / km
ahr:135 max:144 shoes: Asics Gel Rocket (Squash No.2)

Run to work at MAASH
7 PM

Squash 46:39 intensity: (15:00 @2) + (25:00 @3) + (6:00 @4) + (39 @5) 3.2 km (14:35 / km)
shoes: Asics Gel Rocket (Squash No.2)

Pennant at MAASH
Won 3-1 vs SR 300
1st game - started off well timing it nicely. At 8-8 pulled away to take it comfortably.
2nd game - similar result hitting good length and he wasn't doing much with the ball. His usual low kills weren't coming off and I was hitting my signature killer boasts well.
3rd game - he started hitting everything to my backhand which was struggling to keep up from a bit of arm fatigue after work all day. Made some dumb shot choices and errors too.
4th game - length wasn't quite there and was down 11-6. Slowed the pace down and tried to stop thinking about the result and just enjoyed my squash. It worked. Played some great rallies, including some dives, and that awesome feeling like you can get every ball back. Clutched it 16-14. Really happy with this result. Both matches over past 2 days I played very similar opponents that low kill it lot which I normally struggle with. Back above 300 again :)

Wednesday Sep 6 #

8 PM

Squash 30:29 intensity: (20:00 @2) + (10:00 @3) + (29 @4) 2.4 km (12:42 / km)
shoes: Asics Gel Rocket (Squash No.2)

Pennant at Mac
Won 3-0 vs MD 275
1st game - bit scrappy to started and ball was flying around the court which caught me by surprised. Blowed out a few cobwebs and pulled away when it counted.
2nd and 3rd game - very similar, always maintaining a small lead and finished off when i needed to. Comfortable win.

Tuesday Sep 5 #

8 AM

Running 1:27:15 intensity: (1:30 @1) + (4:18 @2) + (48:59 @3) + (14:25 @4) + (18:03 @5) 12.87 km (6:47 / km) +619m 5:28 / km
ahr:151 max:185 shoes: Altra Lone Peak 3.0 (Yellow)

Berowra to Cowan - happy to get under a 1hr 30. Bombed it on some descents (aka strava sniping), pushed it on the flats which is my weakness and lazy hiked the climbs. Legs a little fatigued still from Coastal Classic so ditched the idea of a long run plus I realised I got squash comp tomorrow
2 PM

Cycling 57:25 intensity: (36:29 @1) + (16:26 @2) + (4:30 @3) 22.76 km (23.8 kph) +328m
ahr:114 max:140 shoes: Avanti Corsa

2 recovery laps in the park. Something I've noticed us that my outer toes were really numb as if my mtb shoes have shrunk inwards. I think my feet/toes have gotten wider (or more used to) wearing Altra's now. Ha!

Monday Sep 4 #

2 PM

Running 1:04:53 intensity: (2:17 @1) + (9:23 @2) + (39:57 @3) + (12:23 @4) + (53 @5) 9.9 km (6:33 / km) +334m 5:36 / km
ahr:150 max:176 shoes: Altra Lone Peak 3.0 (Red) No.1

Local trails with Rob. Lost him somehow when I told him to meet me at the top of the hill but he kept running straight. Spent a good time trying to find him then gave up. At least I got some small hill training in.

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