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Training Log Archive: Unsquashable

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running2 5:16:14 21.7(14:34) 34.92(9:03) 1420
  Squash1 48:17 1.26(38:21) 2.03(23:50)
  Orienteering1 47:33 7.22(6:35) 11.62(4:06) 15430 /30c100%
  Cycling1 16:30 3.32(12.1/h) 5.35(19.5/h) 75
  Total5 7:08:34 33.5(12:48) 53.91(7:57) 165030 /30c100%

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Sunday Jan 21 #

8 AM

Running 4:57:26 intensity: (1:10:33 @1) + (1:34:42 @2) + (2:06:53 @3) + (5:14 @4) + (4 @5) 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 #

(rest day)

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

Friday Jan 19 #

(rest day)

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

Thursday Jan 18 #

9 PM

Squash 48:17 intensity: (11:49 @1) + (12:59 @2) + (19:51 @3) + (3:02 @4) + (36 @5) 2.03 km (23:50 / km)
ahr:131 max:181 shoes: Asics Gel Rocket (Squash No.2)

RH Summer Comp at Mac
Lost 3-0 vs Stan

Some less-than-ideal prep leading into this match:
- Up at 5am, gardening in the heat 7am-5pm, organising rent stuff for new house until 8pm. Playing at 9pm was a struggle when for the past few months I'm asleep by then. A reminder why I didn't want to play pennant this year
- Using trail running shoes. Leave squash shoes back in Coffs so the Altra's we're too grippy on the sides and not enough on the middle. Meant lunging wasn't an option and pushing off a shot was tricky. Got worse as court got sweaty.
- 10km PR yesterday and hard 5km day before. Legs were slow off the mark and lethargic

Ok enough excuses. Stan played well and kept hitting low volley boasts that I wasn't picking up. Didn't have confidence in a killer boast or drop as a bit rusty. Was still decently happy how I was hitting drives. Most games were similar and sorta close until the last few points. Didn't push too much with lunges particularly up front so I wasn't sore for days to come. Good fun and some solid rallies

Goal for squash this year:
- Play 1-2 times a week including pennant each week and staying injury free. Hopefully win 2 more towels!
- Not going 100% on lunges so legs are ok day after
- Not care/look at matrix at all and enjoying what will probably be last 2 pennant seasons. Plan on taking an indefinite break from comp and squash after this year
- Organise and improve on last year's Mac Cup, Mac Open and Showdowns.

Wednesday Jan 17 #

6 PM

Orienteering 47:33 intensity: (37 @1) + (9:10 @3) + (9:48 @4) + (27:58 @5) *** 11.62 km (4:06 / km) +154m 3:50 / km
ahr:134 max:178 spiked:30/30c shoes: Altra The One 2.5

SSS #16 "Five Dock Bay" - Drummoyne

Felt good to went for them all. First 8km were great, averaging under 4min/km, even through the 'hills'. 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 still pipped by Glenn with 580. Next time...

Went: 26-1-14-11-30-6-19-12-22-2-15-23-29-7-10-18-24-16-21-8-38-3-17-25-9-3-4-20-27-13-5

Tuesday Jan 16 #

6 PM

Running 18:48 intensity: (41 @2) + (46 @3) + (17:19 @4) + (2 @5) 5.02 km (3:45 / km) +74m 3:29 / km
ahr:132 max:160 shoes: Altra The One 2.5

Battled the depressive commute back to uncles via Epping Rd and Pennant Hills Rd in peak hour traffic after 10hrs of work. I really don't know how people don't go insane driving that everyday. Taking public transport from now on even if it means an extra 30mins.

Also got awesome news today confirming that i'm renting a really nice place with 2 other college house out at Baulkham Hills starting Saturday for all of 2018!! It's near Stockland Mall just off where Windsor Rd splits into Old Northern Rd and Seven Hills Rd. I wanted to move to Hornsby/Berowra way but with the train line closing down (soon??) it's a similar distance away and much more fun living with mates. Not ideal for cycling/running but decent location as 15min bus ride to Mac. Happy days! :D

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 hehe. Felt easy, legs fresh and wanted to keep going but keen to take out SSS tomorrow :)
7 PM

Cycling 16:30 intensity: (14:47 @1) + (1:31 @2) + (12 @3) 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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