Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: keelanbirch

In the 7 days ending Feb 11, 2018:

activity # timemileskm+m
  Running6 6:27:19 43.33(8:56) 69.73(5:33) 1771
  Walking4 4:56:10 13.39(22:07) 21.56(13:44) 1426
  Squash1 45:00
  Orienteering1 44:29 5.4(8:14) 8.69(5:07) 188
  Total12 12:52:58 62.12 99.97 3385

» now

Sunday Feb 11, 2018 #

8 AM

Running long (Darling Mills) 3:47:57 [3] 38.4 km (5:56 / km) +906m 5:19 / km
ahr:154 max:182 shoes: Altra Lone Peak 3.0 (Red) No.2

From Ted Horwood Reserve through Bidigjal Reserve but lost it going 'Up the Blacks' following the river instead of signs so backtracked to the creek then somehow got the CR. Loop around Platypus Track (Blue) and back along Yellow and up to Cumberland State Forest. Some road, refuel 1L (1.5hr in) then a couple of trails and road flog along Oates/Jenkins Rd.

Got hot along Hunts Creek and started getting dehydrated through Seville Reserve. Pretty tired coming into Lake Parra (30km, 3hr) as had no calories and 2L water which was the plan. Went for a long swim, had a coke, another 1L water and felt good again. Nice depletion experiment that i'll continue on long runs to replicate the feeling on 'low points' in ultras then pushing through it. Finished strong along Darling Mills (Red) + roads home = confidence booster.
3 PM

Squash (MQ) 45:00 [2]
shoes: Altra The One 2.5

Hits with Steve and Stan

Saturday Feb 10, 2018 #

7 AM

Walking (Grand Canyon) 1:49:55 [1] 8.78 km (12:31 / km) +370m 10:20 / km
ahr:96 max:146 shoes: Altra King MT

Blue Mountains Tour with Elena and Jasmine

Reverse this time from Evans Lookout with a detour to Beaumount Falls. Never bored of this track.
11 AM

Walking (Leura) 1:56:21 [1] 7.96 km (14:37 / km) +474m 11:16 / km
ahr:85 max:135 shoes: Altra King MT

Drove via Cliff Drive for Lookouts then from Leura Cascades down to the forest then up Giant Stairway. Jasmine was a machine going up from Cycling but Elena was stuffed after so got water and stopped for a while at Echo Point. Back along Prince Henry Cliff Walk in 35 degree heat.
12 PM

Walking (Wentworth Falls) 31:47 [1] 1.81 km (17:36 / km) +105m 13:38 / km
ahr:89 max:137 shoes: Altra King MT

From the carpark down to Princes Rock Lookout (part of UTA100) then somehow lost the track and did some minor bush bashing up to the track and down to the falls then back.
4 PM

Walking (Empress Falls) 38:07 [1] 3.01 km (12:41 / km) +477m 7:04 / km
ahr:85 max:124 shoes: Altra King MT

From the Conservation Hut down to the falls. Jumping off rocks into the plunge pools. Definitely going to start/finish all my Blueys run here for the swim after from now on, very awesome. Reminded me off Coffs but more touristy.

Friday Feb 9, 2018 #

(rest day)

Crazy day moving boxes at work with students coming back and will continue like this all next week (then finish working at college for good). Legs dead after.

Thursday Feb 8, 2018 #

6 AM

Running hills (Berowra Valley NP) 1:01:46 [3] 9.02 km (6:51 / km) +606m 5:08 / km
ahr:151 max:179 shoes: Altra King MT

Started from Berowra Waters up to the lookout, down to the creek and first time up Gundah Ridge Track. Decently steep minor track but lost it after scaling the cliffs. Was running out of time so didn't look for long and headed back to car.

Wednesday Feb 7, 2018 #

5 PM

Running warm up/down (Telopea) 3:50 [2] 0.86 km (4:29 / km) +1m 4:27 / km
ahr:117 max:126 shoes: Altra The One 2.5

Run to orienteering
6 PM

Orienteering race (Sydney Summer Series #19) 44:29 [5] *** 8.69 km (5:07 / km) +188m 4:37 / km
ahr:160 max:190 shoes: Altra The One 2.5

Great course with a fun mixture of bush and trail. Felt like the route choices were pretty obvious but a few of the controls were slightly off the path. Started 10sec behind Glenn and caught him early on heading south. Fun running head-to-head for a bit and i was faster through the bush (10 sec error at 14 running to junction then turning around). Successful bush bash 25-26 then caught glen again after southern loop at 27 being 1 control ahead. Then it fell to pieces.

Was on Glenn's tail to 16 from when he turned around after punching. It didn't seem right but i followed him back down anyways (i didn't read the map) and then overtook him because he stopped. Clearly he realised his mistake and i didn't so ran along a rocky eastern track along the creek. The bends were similar to the track from 16-15 (pay attention to your highlighted route!!) so continued all even past the bridge. Ended up having no idea where i was and scaling a small cliff but got to the path. I thought i was at a completely different spot (ran past 5 without noticing) before turning around to go the other way for some reason. Somehow found 25 (again) which i thought was 3...bloody hell.

From 25 i thought i was going to be way overtime so skipped 15 after 5 which was stupid as well as 23 after 20 and then 9, again stupid. Ran back easy after that a bit annoyed and unmotivated. So lost 60 points for 540due to timing it back bad meaning 600 might have been doable despite the 5min errors - judging by initial splits sub 40 was likely too. Oh well.

Tracing poor nav back to hectic/frustrating day at work. Also need to sort shit out like sleeping in until 8am and instead running in morning.
Results and Splits

Tuesday Feb 6, 2018 #

6 PM

Running intervals (Baulkham Hills) 30:01 [4] 7.44 km (4:02 / km) +85m 3:49 / km
ahr:148 max:160 shoes: Altra The One 2.5

Stomp around the block with a 1km tempo through Torry Burn Reserve, through bike paths which was under construction so more like trail then 2km flog back up to the house. Physical days at work (20k steps+) helping massively with recovery!
7 PM

Running (Lake Parramatta) 19:50 [3] 4.01 km (4:57 / km) +60m 4:36 / km
ahr:134 max:154 shoes: Altra The One 2.5

Comfy cool off run/swim combo

Monday Feb 5, 2018 #

6 PM

Running (Baulkham Hills) 43:55 [3] 10.01 km (4:23 / km) +113m 4:09 / km
ahr:151 max:169 shoes: Altra The One 2.5

Unintentionally progressive bike path recovery loop with Ben. Kinda nice up through Torry Burn Reserve to Crestwood Reserve and along Quarry Creek. Could've linked in a couple more bike paths though. Legs fresh after 6hrs yesterday so pushed it back up to home.

« Earlier | Later »