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Training Log Archive: keelanbirch

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running6 7:34:08 42.77(10:37) 68.84(6:36) 2201
  Rockclimbing1 1:30:00
  Strength & Conditioning2 1:00:00
  Walking1 54:18 2.96(18:19) 4.77(11:23) 185
  Tennis 1 47:35 0.95(50:21) 1.52(31:17)
  Orienteering1 47:00 6.63(7:05) 10.67(4:24) 186
  Total12 12:33:01 53.31 85.79 2572

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

8 AM

Running long (Six Foot Track ) 5:40:06 [3] 46.88 km (7:15 / km) +1537m 6:14 / km
ahr:143 max:183 shoes: Altra Lone Peak 3.0 (Red) No.2

Another adventure to tick off the list and so glad i decided to do it. Starting from Katoomba Station the plan was to go super easy, take it all in and finish as strong as i began. The descent from Nellies Glen was great but in the race i can see it being a bit hectic and treacherous. I'd only ever seen the Six Foot Track when i was younger from the junction with Megalong Road and thought the entire thing was the boring firetrail i saw - also thought it was the craziest/longest race in existence lol. So I was surprised by the amount of single track to Cox's River Campground and all the crossings over the fences. Loved this first part but almost smashed my shins on the fence crossings so many times.

Had an 'emergency' pit stop about 15km in where the only place to go was to run down a mini cliff and then stacked it and went tumbling down (lucky no rocks). Fun.

Hadn't really done my research on the run so totally didn't expect Bowtells bridge which was so cool to cross. Came into Cox's River Campground feeling fresh and stopped for a look around. I knew there would be hills but 20km of gradual, firetrail just sucks. Ran the whole first climb but it was getting really hot and was soul sucking. Ran/hiked the Pluviometer Climb, legs ok but mentally draining. Bit of a low point running off the hill and had to really grind it out. Experimented listening to some meditation music here which worked excellent.

Refilled water at Black Range Campground then hit the road. Looks like i missed a couple of km's of the track which ran parallel to the road. Experienced a massive wave of elation (runner's high?) along the road. Honestly felt like i could run forever and had to contain myself from sprinting haha. Almost bought to tears of joy here thinking about how awesome it is to be doing what i love and just a overall feeling of gratefullness to everyone/everything...

Took it really easy on the final rocky descent to Jenolan as both ankles were pretty sore by this stage and didn't want to roll them. Reached Jenolan and for the first time i actually finished a long run not completely stuffed and with something left in the tank. Really proud of myself for getting this one done, not sure i'd ever race it though. Never actually been to Jenolan and would be great to return to check out the caves. The views on the drive back were cool too!

Nutrition:
4L Tailwind
2L Water
1 Clif Bar and couple of dates - similar to Hounslow. Packed like 20 dates and 4 Clif Bars but just didn't want to eat them. Need to experiment with gels, nut butter, shots or something else.
12 glucose tablets - bought the cheap ones at Woolies to try and smashed like 4 a time when i felt shit which worked like magic. Will definitely use again.

Saturday Nov 25, 2017 #

1 PM

Walking (Jerusalem Bay) 54:18 [1] 4.77 km (11:23 / km) +185m 9:32 / km
ahr:108 max:174 shoes: Altra Lone Peak 3.0 (Yellow)

Hot hike down to and back. Magic view.
2 PM

Running (Brooklyn) 20:23 [3] 3.14 km (6:29 / km) +127m 5:24 / km
ahr:144 max:160 shoes: Altra Lone Peak 3.0 (Yellow)

Couldn't be bothered to run to Brooklyn (hot and saving myself for 6ft track tomorrow) so caught the train there then found the single track connecting to the GNW then back down the concrete and around Flat Rock Point. Didn't realise there was some segments I was close too...will have to return. Awesome swim afterwards, prefer it to a crowded Bondi or Manly. I'll try get out here more often.

Friday Nov 24, 2017 #

8 AM

Rockclimbing (Climb Fit) 1:30:00 [1]

Bouldering with Ben. Big session with some juicy calluses followed by pushups and core to finish
1 PM

Tennis (MQ) 47:35 [1] 1.52 km (31:17 / km)
ahr:92 max:121 shoes: Altra Lone Peak 3.0 (Yellow)

Games with Ben. Massive blisters from rock climbing this morning.
4 PM

Running hills (Hornsby) 32:15 [3] 4.77 km (6:46 / km) +288m 5:12 / km
ahr:138 max:174 shoes: Altra Lone Peak 3.0 (Yellow)

Found a good place in Hornsby for next year which is looking very likely. Phone died so took a bit to find Heritage steps. 3 x easy continuous reps running the whole time

Thursday Nov 23, 2017 #

12 PM

Running intervals (Shrimpton's Creek) 18:56 [4] 5.01 km (3:47 / km) +23m 3:42 / km
ahr:147 max:167 shoes: Altra The One 2.5

Hot lunch tempo 2.5km, squats/lunges, tempo 2.5km
3 PM

Running intervals (Marsfield) 18:33 [3] 4.52 km (4:06 / km) +85m 3:45 / km
ahr:146 max:169 shoes: Altra The One 2.5

Bodyweight exercises at Waterloo Park with 2 'efforts' (aka strava sniping). Legs feeling fresh.
4 PM

Strength & Conditioning (Waterloo Park) 15:00 [1]

Pullups, chinups, dips and other bodyweight exercises

Wednesday Nov 22, 2017 #

12 PM

Strength & Conditioning (MQ) 45:00 [1]

Yoga type class then dips/pullups
6 PM

Orienteering race (Sydney Summer Series #8) 47:00 [5] *** 10.67 km (4:24 / km) +186m 4:03 / km
ahr:157 max:188 shoes: Altra The One 2.5

Not the most exciting course around Pymble with lots of out-and-backs but tricky to loop them in. Stuffed up 2 at the end punching a 'junior' control - would've had 570 otherwise (47:00 with a sprint finish). Others agreed it was not mapped that well. Bit sore still from Saturday squash so much more relaxed in breathing today - more of a 'tempo' effort.

Errors:
4 was tucked behind a tree i couldn't see (15 sec)
Turned too far left for 27 which felt like it was in the wrong spot (15 sec)
Was on the wrong side of the road at 11 (15 sec)
Overran the creek jump from 25 to 17 (15 sec)

In hindsight i thought a better route for them all was 2-16-3-24-4-18-5-27-20-26-10-19-30-29-28-6-14-9-1-15-17-25-13-22-23-7-11-21-12-8
Results and Splits

Tuesday Nov 21, 2017 #

5 PM

Running (Lane Cove NP) 23:55 [3] 4.51 km (5:18 / km) +142m 4:35 / km
ahr:143 max:179 shoes: Altra Lone Peak 3.0 (Yellow)

Tossed up whether to do this as tired after work but glad I did. An effort along the GNW then a hill. Legs so dead from squash still. Ankle sketchy.

Monday Nov 20, 2017 #

Note
(rest day)

Work 9-5 gardening and lifting boxes then squash club AGM. Looking forward to being President and helping out the club next year. Still undecided about playing pennant...

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