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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Unsquashable

In the 7 days ending Sep 17:

activity # timemileskm+m
  Cycling1 5:04:29 62.34(12.3/h) 100.33(19.8/h) 1720
  Running2 1:30:48 8.4(10:49) 13.52(6:43) 759
  Squash1 55:17
  Total4 7:30:34 70.74 113.85 2479

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Sunday Sep 17 #

7 AM

Cycling 5:04:29 intensity: (2:09:57 @1) + (2:23:18 @2) + (30:49 @3) + (25 @4) 100.33 km (19.8 kph) +1720m
ahr:120 max:161 shoes: Avanti Corsa

4 gorges in reverse on a awesome winters day with Elena. Super easy pace and pushed for a PR up Bobbo at the end. 1 sec off so happy with that off no training. Fresh legs at the end

Saturday Sep 16 #

2 PM

Running 54:45 intensity: (12:36 @1) + (17:13 @2) + (20:16 @3) + (1:30 @4) + (3:10 @5) 7.08 km (7:44 / km) +403m 6:01 / km
ahr:132 max:176 shoes: Altra Lone Peak 3.0 (Red)

Easy ankle tester in the trails with 3 x steep hikes. Felt alright with hardly any pain which is great news (still skip the long run tomorrow for a ride instead). Both ankles/achilles still a little tender. Quads/calves are fine so handled the vert fine last week but probs went too hard on the technical rocky tracks, particularly downhill.

Friday Sep 15 #

Note
(rest day)

Work 9-5pm then MQ Conception Day party till late. Bit lazy/busy this week...

Thursday Sep 14 #

Note
(rest day)

Should've gone for a ride before work as stuffed in arvo so did uni/socialising. Ankle good for a light jog now.

Wednesday Sep 13 #

Note
(rest day)

Busy 8-7pm but could've done something easy after. Iced ankle heaps and getting better

Tuesday Sep 12 #

8 PM

Squash 55:17 intensity: (20:00 @2) + (30:00 @3) + (5:00 @4) + (17 @5)
shoes: Asics Gel Rocket (Squash No.2)

MAASH Internal Comp
Lost 3-2 vs PK 320
The guy was a slow mover but deceptive and very accurate with time. Really happy with how I was hitting it tonight.
1st game - Made lots of mistakes to go down 14-9 then rallied it back to 14-14. We both had chances, stuffed them up then I got it 19-17
2nd game - lost concentration and too many easy volleys for him
3rd game - played some great squash to take it easy
4th game - intensity lifted hugely with some big rallies and dives by me. Up 11-9 stuffed up my left inside ankle. Tried not to show it and keep going to be up 14-13. Went for a risky shot to win and tinned it. Lost that game.
5th game - semi hobbling (still moving at his pace tho) I sorta gave up and just went for everything.

Had a chance for a big matrix point scalping tonight but more annoyed about the ankle :( Got 3 days of maintenance work and lifting which could but hopefully not hurt it further. Semi ok to walk and initial thoughts is that it could take a week or 2 to fully recovery. Already had some ankle braces so i'll do a testrun in a couple of days. At least there's a week in Arnhem Land I can rest it.

Monday Sep 11 #

Note

Entered Buffalo Stampede 42km and noticed they were giving away entries/shoes/merch on their facebook page. If you answer a question you go in a random draw for a prize. Basically i copied someone else's answer and...
I WON!!! - a free entry into The Cathedral Challenge. 21km, 1.3k vert on 10 Dec in Victoria. Course looks really good - so pumped!! :D
https://www.youtube.com/watch?v=NDG41wAJ8fA
4 PM

Running 36:03 intensity: (18:56 @3) + (3:12 @4) + (13:55 @5) 6.44 km (5:36 / km) +356m 4:23 / km
ahr:137 max:159 shoes: Altra Lone Peak 3.0 (Red)

Recovery run turned into mini hill sprints. Did one chasing a segment then bumped into Alistair and the orienteers so did 14 reps with them. Legs not happy and cooked by the end.

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