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Training Log Archive: keelanbirch

In the 7 days ending Jan 28, 2018:

activity # timemileskm+m
  Running5 4:38:23 29.91(9:18) 48.14(5:47) 996
  Walking1 1:02:53 3.0(21:00) 4.82(13:03)
  Squash1 1:00:00
  Orienteering1 43:38 6.03(7:14) 9.71(4:30) 156
  Total8 7:24:54 38.94 62.67 1152

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Sunday Jan 28, 2018 #

1 PM

Running (Lake Parramatta) 20:49 [3] 4.02 km (5:11 / km) +52m 4:52 / km
ahr:156 max:173 shoes: Altra King MT

Bloody hot so went to lake for a dip and decided to run a cruisey lap around. Might come here regularly purely for the run/swim combo.
4 PM

Running (Baulko to Carlingford) 1:09:26 [3] 12.56 km (5:32 / km) +295m 4:57 / km
ahr:148 max:173 shoes: Altra Lone Peak 3.0 (Yellow)

Run to Ben's from new place via 3 x run/hike Godden Steps, Hunts Creek and Carlingford Court for dinner.

Saturday Jan 27, 2018 #

8 AM

Running (Darling Mills) 1:38:10 [3] 15.63 km (6:17 / km) +274m 5:47 / km
ahr:144 max:170 shoes: Altra Lone Peak 3.0 (Red) No.2

Lazy longish explore from Ted Horwood Reserve following Darling Mills Creek then cut up Loyalty Rd to the north side of Lake Parramatta. Around clockwise with a pit stop and explore at the south by the cafe. Nice area and didn't know you could swim here! Back around then cut up to North Rocks Rd and through Hazel Ryan Park along Murri-yanna (Red) Track to the M2 and back up through Bidjigal Reserve. Serious DOMS from squash and over it by 10km when it got hot. Fun slow, rocky trails.
3 PM

Walking (Jerusalem Bay) 1:02:53 [1] 4.82 km (13:03 / km)
ahr:88 max:119 shoes: Altra Lone Peak 3.0 (Yellow)

Hike down to with Ben taking the drone for a spin. Great vids/photos. Considered swimming too but lots of oysters and jellys so bailed.

Friday Jan 26, 2018 #

5 PM

Running (Bidjigal Reserve) 59:56 [3] 9.34 km (6:25 / km) +211m 5:46 / km
ahr:131 max:165 shoes: Altra Lone Peak 3.0 (Yellow)

Exploring local trails down Stephenson Creek which was slow and lost the rocky, river track a few times. Then heading north from M2 along Darling Mills Creek and did the Burraga (Yellow) Track. Some nice flat single track but quite technical and slow going. Up to Eric Mobbs Reserve along Platypus (Blue) Track and cut back to car through Ted Horwood Reserve - has a bodyweight park i'll come back too. Lots of indistinct tracks leading up to roads and got lost a bit needing to use phone for directions but only 2km from house so will definitely be new stomping ground.

Thursday Jan 25, 2018 #

5 PM

Running tempo (Lane Cove NP) 30:02 [4] 6.59 km (4:34 / km) +165m 4:03 / km
ahr:159 max:180 shoes: Altra Lone Peak 3.0 (Yellow)

Managed to find 30mins between work/squash comp so did a tempo-ish effort from Christie Park Junction to Brown's. Tried to keep it solid there and back too.
8 PM

Squash (MQ) 1:00:00 [4]
ahr:130 max:178 shoes: Asics Gel Rocket (Squash No.2)

Summer Comp vs Chung
Lost 3-2

Wasn't feeling like playing and trying to go easy so running is still an option for the next few days so just tried to do the minimum possible in the 1st game. Didn't work. Lifted the pace and won 2nd comfortably and he looked stuffed by the end. Again reduced intensity because i thought he was done but he slowed it down (in annoying Chung fashion) and i kept making errors. Easy win in 4th and accepted i'll have to put effort in. He slowed it down again in 5th and excessively slow (much to the refs and my frustration) and i really just wanted sleep by this point.

Wednesday Jan 24, 2018 #

6 PM

Orienteering race (Sydney Summer Series #17) 43:38 [4] *** 9.71 km (4:30 / km) +156m 4:10 / km
ahr:147 max:180 shoes: Altra The One 2.5

Lots of route options around Callan Park and spread across the entire map. Would've been nice to have a few more 10 pointers (7, 8 and 9) in the sprint section though. Huge stuff up at 13 losing 2min 15 sec. Didn't turn early enough (Should've read the 1:7500 bit) and came to a full stop for a couple of times before backtracking towards 23 and finding it. After that i realised getting 600 wasn't achievable so didn't push that hard for the rest but still finished early and could've squeezed in 6. Also a 40 sec at 29 not being able to find it. Super tired from work lifting 50 x 15kg of tiles up stairs then top soiling all the college gardens. Looking forward to relaxing over the long weekend

Results and Splits

Tuesday Jan 23, 2018 #

(rest day)

10hrs work reassembling rooms after construction then organising new house until late. Crazy bit almost done, will be ok to start training soon.

Monday Jan 22, 2018 #

(rest day)

Legs fine but exhausted 7-5pm work in 38 degree heat again. Slept 13hrs that night lol

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