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Training Log Archive: keelanbirch

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running8 9:30:37 45.11(12:39) 72.59(7:52) 3847
  Kayaking1 1:32:24 2.73(1.8/h) 4.39(2.9/h)
  Strength & Conditioning1 1:00:00
  Swimming1 10:55 0.33(1.8/h) 0.52(2.9/h)
  Total11 12:13:56 48.16 77.5 3847
averages - sleep:12 rhr:38 weight:68kg

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

5 AM

Running hills (Tuckers Nob SF) 1:40:21 [3] 10.99 km (9:08 / km) +859m 6:34 / km
ahr:145 max:178 shoes: Altra King MT

Spent the night in parents van at magic pools - a quiet, pristine waterhole with a rope swing + the best mountain water ever. Will take the van out for adventures this week too (Dorrigo, Ebor then up to Border Ranges NP for maybe the Lamington Classic - 42km from Binna Burra to Green Mountain return)

Proper mountains today. Pretty bright and humid for 5am. Easy false Tuckers with Konrad. Lazy hiked sections over 30%, cruise down checking the best waterholes ever. Perfect summer location. Legs feel fresh after a good week of vert.

Saturday Dec 9, 2017 #

8 AM

Strength & Conditioning (Woopi Physio Squad) 1:00:00 [1]
ahr:92 max:140

Run conditioning exercises
2 PM

Running hills (Ulidarra NP) 57:58 [3] 8.39 km (6:55 / km) +647m 4:59 / km
ahr:162 max:185 shoes: Altra King MT

Sealy Lookout down to Coffs through steep forest trails. So nice not having stairs and felt good so ran up all the climbs over 20% but took it easy on descents saving legs for mountains tomorrow. Massive improvement from this time last year when I first came here

Friday Dec 8, 2017 #

6 AM

Running (Garby NR) 39:59 [3] 9.06 km (4:25 / km) +89m 4:12 / km
ahr:151 max:182 shoes: Altra The One 2.5

Beautiful morning jog around local beaches and trails. Effort around Mullaway Headland (much more speed in legs than i thought) then cruise the rest of the way. Felt really good sustaining 4min/km comfy. Awesome swim afterwards.
11 AM

Kayaking (Red Rock River) 1:32:24 [1] 4.39 km (2.9 kph)
ahr:72 max:115

Light paddle with mum through the mangroves picking up litter on the way. Felt so remote and pristine.

Thursday Dec 7, 2017 #

7 AM

Running hills (Blue Mountains) 1:30:46 [3] 9.21 km (9:52 / km) +503m 7:45 / km
ahr:138 max:179 shoes: Altra King MT

Beautiful last morning in the Blueys so made the most of it going Furber - Golden Stairs - Furber. Underestimated how long/technical the landslide section is. Really nice through the forest section too.

Wednesday Dec 6, 2017 #

11 AM

Running hills (Grand Canyon) 48:15 [3] 5.59 km (8:38 / km) +286m 6:53 / km
ahr:163 max:187 shoes: Altra Lone Peak 3.0 (Red) No.2

Spent the morning driving out to Nellies Glen then along Megalong Road to Dunphy's camp scouting out the UTA 100 course. Easy Grand Canyon loop from Neates Glen with Dad...stunning each time. Small effort on the climb to Evans then originally planned on going down Horse Track - Blue Gum Forest then Perrys but weather looked ugly and starting pissing rain so flogged it back
3 PM

Running hills (Blue Mountains) 1:26:12 [3] 10.06 km (8:34 / km) +618m 6:33 / km
ahr:143 max:186 shoes: Altra King MT

Clouds cleared so figured i should make the most of it. Down Furbers cruising to Leura Forest then up Giant Stairway - probably the steepest climb around Katoomba (also annoying with tourists) but at least there's handrails. To Echo Point then back down again and hike up Furber. Extra grip in Altra King MT vs LP's made a noticeable difference on wet tracks and overall trail confidence + ankles felt more stable.
6 PM

Swimming (Katoomba Aquatic Center) 10:55 [2] 0.52 km (2.9 kph)

Recovery swim/sauna which doubled as a scout where one of the aid stations would be for UTA100

Tuesday Dec 5, 2017 #

9 AM

Running hills (Blue Mountains) 1:28:16 [2] 10.43 km (8:28 / km) +503m 6:49 / km
ahr:124 max:169 rhr:38 slept:12.0 weight:68kg shoes: Altra Lone Peak 3.0 (Red) No.2

Awesome loop with Dad on some of the UTA 100 course. Down Furbers along Federal Pass to Leura Forest. Ran ahead then waited a few times on the way back via Echo Point and the Prince Henry Cliff Walk. Stunning.
3 PM

Running (Katoomba) 58:50 [3] 8.87 km (6:38 / km) +343m 5:34 / km
ahr:152 max:183 shoes: Altra Lone Peak 3.0 (Yellow)

Trying to find Devils Hole then link up with Six Foot Track + Nellies Glen. Went out via a few lookouts and gave some efforts back up them. Starting pouring/foggy so map got soaked. Track was a bit indistinct and looked sketchy so wussed out. Got lost a couple of times, jumping a few fences through the convention centre then finished with a easy, wet Furber rep.

Monday Dec 4, 2017 #

Note
(rest day)

Work 7-12pm then a tedious planning forum thing with Dad and drive to Katoomba in arvo. Cold, raining, foggy and exhausted.

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