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Training Log Archive: Unsquashable

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Running2 1:06:04 7.05(9:22) 11.35(5:49) 259
  Squash1 1:03:30 1.46(43:31) 2.35(27:03)
  Tennis 1 52:21 1.2(43:45) 1.93(27:11)
  Strength & Conditioning1 14:36
  Total5 3:16:31 9.71 15.62 259

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

7 AM

Running 37:28 intensity: (8:27 @1) + (25:37 @2) + (3:24 @3) 6.8 km (5:31 / km) +155m 4:57 / km
ahr:124 max:146 shoes: Altra The One 2.5

Easy pre-work jog to Brown's then Waterloo Park. Plantar fasciitis getter better
8 AM

Strength & Conditioning 14:36 intensity: (10:00 @2) + (4:00 @3) + (36 @4)

Bodyweight exercises at Waterloo Park. Dips, pushups, pullups, squats

Saturday Dec 2, 2017 #

Note
(rest day)

Work 7-5pm then pouring rain in the arvo

Friday Dec 1, 2017 #

8 PM

Squash 1:03:30 intensity: (59:33 @1) + (3:12 @2) + (45 @3) 2.35 km (27:03 / km)
ahr:103 max:143 shoes: Asics Gel Rocket (Squash No.2)

RH Games with Raj, Stan and Chungy

The original plan was to hike to Blue Gum Forest, camp there a couple of nights and return Sunday. Turns out work was short staff so spent the day demolishing bathrooms and stripping rooms ready for painting 7-5pm then the same Sat and Sun before finishing up for good. Noticed a difference in strength on court today from lifting boxes lately - awesome cross training.

Thursday Nov 30, 2017 #

Note

November 2017 Summary

Not an ideal month of training with uni crunch time, dodgy foot/ankle and only 1 long run. Played it cautious before hitting the mountains hard back in Coffs :) A good strength & conditioning habit, stretching/flexibility and hard manual work at college is great cross training.

Hightlights:
Mac Uni Showdowns
NSW Sprint Champs
Six Foot Track

Total - 35:27:13
Running - 16:48:19 (47%)
Strength & Conditioning - 6:47:38 (19%)

Next Month:
Hit the vert (aiming for 20k if i don't get injured)
Bellingen to Point Lookout (70ishkm)
Fix bike and cycle again + mtb adventures
9 AM

Running 28:36 intensity: (48 @1) + (7:19 @2) + (20:11 @3) + (11 @4) + (7 @5) 4.55 km (6:17 / km) +104m 5:39 / km
ahr:141 max:171 shoes: Altra Lone Peak 3.0 (Yellow)

Easy jog to the creek, relaxing here, then back to college. Foot seems ok but ankles are quite weak. Might have to start using ankle braces again.

Wednesday Nov 29, 2017 #

Note
(rest day)

Last day of work at RMC and arms completely done. Exhausted afterwards and resting foot so skipped SSS. Spending a week in Blueys with Dad from 3rd then back to Coffs Harbour until mid February. Can't wait. Been over Sydney for quite some time now...

Tuesday Nov 28, 2017 #

Note
(rest day)

Feeling sluggish again and another big 9-5 day moving over 100 student boxes and countless fridges up and down stairs. To add to that the trolley was broken so lots of heavy lifting = great strength training.

Monday Nov 27, 2017 #

8 PM

Tennis 52:21 intensity: (51:49 @1) + (31 @2) + (1 @3) 1.93 km (27:11 / km)
ahr:93 max:126 shoes: Altra Lone Peak 3.0 (Yellow)

Night hit with Ben and Sean. Was feeling really flat all day and especially after a big day at work moving boxes etc but was glad to get out and get moving. Legs recovered fine but foot/ankle a little sore so will watch that.

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