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Training Log Archive: keelanbirch

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running2 5:16:14 21.7(14:34) 34.92(9:03) 1420
  Orienteering1 47:33 7.22(6:35) 11.62(4:06) 154
  Squash1 30:00
  Cycling1 16:30 3.32(12.1/h) 5.35(19.5/h) 75
  Total5 6:50:17 32.24 51.88 1650

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Sunday Jan 21 #

8 AM

Running long (Colo River) 4:57:26 [3] 29.9 km (9:57 / km) +1346m 8:07 / km
ahr:131 max:172 shoes: Altra Lone Peak 3.0 (Red) No.2

Cracking adventure run with Bart, Brooner, Dave, Mounty, Andy and Ondrej. Poor prep going into it moving into new house the day before and only 1 banana at 7am then 2 veg pizzas late at night. Coupled with minimal sleep, legs were real sore from Thursday squash still.

From Mountain Lagoon headed down the firetrail to an awesome single track descent to Colo River. Great fun swim/run following the river and really refreshing at times but tough work through the sand. Gave Brooner's wizard sticks a test up the climb back (thanks again!) trying to mimic what UTA100 pace would be like. Didn't feel really comfortable climbing/descending with them, I reckon it's easy to get lazy with them but would definitely help running on the undulating firetrail sections.

Started getting hot, 38c on watch, running through the scratchy single track with no water which went on for ages. Was taking it easy with Brooner and kept losing the indistinct track requiring a bit of bush bashing. Even though I kept the pace slow, legs were starting to wake up and felt like I had plenty left in the tank at the end (a little dehydrated though). Thanks guys, had an awesome time out there and keen for the next one!

Will take confidence using only 2L water and no food. 4 icypoles after then straight to IKEA with housemates building furniture until 2am then work at 6am the next day. Big day, so tired.

Saturday Jan 20 #

Note
(rest day)

Physical, hot work all day. Legs still destroyed from squash.

Friday Jan 19 #

Note
(rest day)

Glutes absolutely trashed from squash. Couldn't even do a squat properly.

Thursday Jan 18 #

9 PM

Squash (MQ) 30:00 [5]
ahr:131 max:181 shoes: Asics Gel Rocket (Squash No.2)

Summer Comp vs Stan
Lost 3-0

Wednesday Jan 17 #

6 PM

Orienteering race (Sydney Summer Series #16) 47:33 [5] *** 11.62 km (4:06 / km) +154m 3:50 / km
ahr:134 max:178 shoes: Altra The One 2.5

Felt good to went for them all. First 8km were great, averaging under 4min/km, even through the 'hills of Drummoyne'. Tough slogs between 23-29 and 10-18 but pushed on well. Interesting that I spotted an unmapped road between 30 and 6 that nearly cost me time. Anyone else see that??

Legs started to get heavy after 10km towards Chiswick and had some minor hesitations around 17, 25, 9. Had a weak spot from there onwards knowing I had already got a 10km PR and stuffed up 4 running around a tree twice before realising the control description read 'boulder'. Doh! (30 sec).

One of my best SSS for 570 but pipped by Glenn with 580
Results and Splits

Tuesday Jan 16 #

6 PM

Running tempo (Kellyville) 18:48 [4] 5.02 km (3:45 / km) +74m 3:29 / km
ahr:132 max:160 shoes: Altra The One 2.5

5km tempo-ish on my uncle's loop who told me to take all his CR's while he's on holiday - 9 in fact.
7 PM

Cycling (Kellyville) 16:30 [2] 5.35 km (19.5 kph) +75m
ahr:111 max:126 shoes: Avanti Montari

Ride to try out the new dominos vegan pizza's. Really nice and great to see fast food chains catching on.

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