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Training Log Archive: keelanbirch

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running6 10:18:39 57.32(10:48) 92.25(6:42) 3226
  Orienteering1 40:56 5.12(8:00) 8.23(4:58) 182
  Total7 10:59:35 62.44(10:34) 100.48(6:34) 3408

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Sunday Feb 4 #

7 AM

Running long (Grose Valley) 2:22:14 [3] 16.73 km (8:30 / km) +864m 6:45 / km
ahr:142 max:175 shoes: Altra King MT

Taking Alastair on a tour of the Blueys. Easy run from Govetts-Evans-Grand Canyon-Rodriguez Pass and back up Govetts. He handled it well for longest run ever especially since i told him the climb up Govetts was 400m vert when it was 600m. Perfect running conditions and spectacular to run as always.
11 AM

Running long (Blue Mountains NP) 2:50:34 [3] 19.65 km (8:41 / km) +988m 6:56 / km
ahr:129 max:161 shoes: Altra King MT

Alastair was too tired for a Furber/Leura 10km loop so went down to Leura Cascades. Figured i may as well make a proper day out of it so filled my old schoolbag with stuff to the top and continued down to Leura Forest for 2 bananas (only food of the 5hrs). Had doubts i would make it back as had no water from start (only 1L on other run too) and the bag was heavy/clunky/annoying but thought fuck it! Went back up and ran new trails along Prince Henry Cliff Walk doing all the out-and-backs to lookouts. Pass the Pool of Siloam and out to Sublime Point Lookout via a scratchy overgrown track. Continued on to Fairmont Resort and was starting to get hot so refuelled at Leura Golf Club.

Then small detour down to Empress Falls where people were abseiling and jumping off rocks into water. Very tempted. Tried to do National Pass but track was closed (i think that was where those people died last year?) so did the Overcliff Track to Wentworth Falls which was packed. Finished back up the Charles Darwin Walk back to the station.

Saturday Feb 3 #

(rest day)

Nan's funeral and family gatho in arvo/night. Deserved a rest day anyways.

Friday Feb 2 #

5 PM

Running (Shrimpton's Creek) 37:37 [3] 9.02 km (4:10 / km) +110m 3:56 / km
ahr:139 max:170 shoes: Altra The One 2.5

Recovery Shrimpy then North Rd and a flog for a segment back through MQ

Thursday Feb 1 #

5 PM

Running long (Lane Cove NP) 2:24:20 [3] 22.75 km (6:21 / km) +852m 5:21 / km
ahr:135 max:165 shoes: Altra Lone Peak 3.0 (Yellow)

Trail commute from MQ up through Sheldon Forest (loves those trails!) then cut through Howson Oval tracks. Linked up new trails from here to Beltana Trail, down Ethan's, around Lorna Pass then along to City View Lookout. Felt good so descended back down to GNW then narrow single track up and some minor bush bashing down to Kurrajong St Track then up again finishing at Pennant Hills

Wednesday Jan 31 #

6 PM

Orienteering race (Sydney Summer Series #18) 40:56 [5] *** 8.23 km (4:58 / km) +182m 4:29 / km
ahr:148 max:179 shoes: Altra The One 2.5

Wanted to do the line course but didn't finish work until 5.30 then the direct bus didn't show up. Looked like great fun. Limited planning time so tackled southern bush bit first in case it got dark quickly. Got caught behind Glenn and then other runners between 28-27-25. The advantage of running later was that all the bush bashing options were more like indistinct tracks so doing 1-30 and 23-13 was easy. Knew I would finish ahead of time at 15 I flogged it to 14 but the way I folded the map it hid 8 and forgot it :( Picked up the pace well along the roads and almost had multiple stacks directly bush bashing from 20 to the finish. Great course with a fun mix of trail/road

Nav was ok but still some errors and other minor hesitations:
12 - thought I ran past it, went back but realised I hadn't gone far enough (15 sec)
1 - had trouble finding the control and came to a full stop (20 sec)

Felt I had close to the optimal route: 10-11-18-12-28-27-25-22-21-1-30-26-6-3-16-23-7-13-15-14-4-29-9-5-17-19-24-2-20
Results and Splits

Tuesday Jan 30 #

5 PM

Running tempo (Lane Cove NP) 1:15:03 [4] 15.09 km (4:58 / km) +250m 4:36 / km
ahr:154 max:172 shoes: Altra Lone Peak 3.0 (Yellow)

Anti-clockwise river loop keeping it solid there/back on the roads and medium through the trails. Really happy with this run as usually have a bit of stomach issues doing something like this but felt great the whole time - putting that down to good meal timing lately.

Monday Jan 29 #

7 PM

Running (Lake Parramatta) 48:51 [3] 9.01 km (5:25 / km) +162m 4:58 / km
ahr:142 max:175 shoes: Altra Lone Peak 3.0 (Yellow)

Trails from Lake Parra east side, along Hunts then some bush bashing required trying to loop in Seville Reserve. Instead found some complex mtb tracks and many minor/shortcut bits. Got dark with no headtorch for last 3km coming back on the west side of the lake so took it easy to avoid doing an ankle. Warm, spooky swim after.

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