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Training Log Archive: keelanbirch

In the 7 days ending Feb 18, 2018:

activity # timemileskm+m
  Running6 4:49:06 32.35(8:56) 52.07(5:33) 1035
  Squash3 2:30:00
  Orienteering1 44:27 5.68(7:49) 9.15(4:52) 217
  Total10 8:03:33 38.04 61.21 1252

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Sunday Feb 18, 2018 #

11 AM

Running (Berowra Valley NP) 1:02:15 [3] 10.0 km (6:13 / km) +288m 5:26 / km
ahr:156 max:179 shoes: Altra Lone Peak 3.0 (Yellow)

Thought doing an 'easy' 10km loop checking out the track from through the rifle range would be a good idea. Except it was hot. Really hot. Particularly along the open sections on Quarry Rd. Managed to find the track after descending Pogson Trail and was surprised that it was easy to follow. Got into a fun flow too.

The climb back to the campground sucksss especially since its at the terrible gradient where you can't quite hike it. Was sweating bullet at the top so took refuge at Tunks Ridge purely for the breeze. Took time out before trudging back.
2 PM

Squash (MQ) 1:00:00 [3]
shoes: Asics Gel Rocket (Squash No.2)

Just in case I wasn't sweaty enough played 6 tough games with Stan. Got demolish 6-0 (largely due to my inability to lunge and quads stuff) but got some good takeaways. Hit it harder and no more paddling around.

Got a bag of MSM.
3 PM

Running (Lake Parramatta) 24:05 [3] 4.01 km (6:00 / km) +55m 5:37 / km
ahr:152 max:173 shoes: Altra Lone Peak 3.0 (Yellow)

Another attempt to cool off in the lake with all the bogans.

Saturday Feb 17, 2018 #

2 PM

Squash (MQ) 1:00:00 [2]
shoes: Asics Gel Rocket (Squash No.2)

Hits with Stan and Steve
3 PM

Running (Lake Parramatta) 25:42 [2] 4.02 km (6:23 / km) +73m 5:52 / km
ahr:141 max:161 shoes: Altra Lone Peak 3.0 (Yellow)

Bloody hot so headed to lake to cool off after squash. Didn't work.

Friday Feb 16, 2018 #

(rest day)

Kinda forgot how dehydrated alcohol makes you. Hectic day at work and tired but was super pumped at 5pm for a run on the bus back. The hit the wall massively at 6pm and crashed by 8pm. Solid 12hr sleep.

Thursday Feb 15, 2018 #

6 PM

Running (Brewery Run) 1:13:28 [3] 13.72 km (5:21 / km) +196m 5:00 / km
ahr:130 max:154 shoes: Altra The One 2.5

Pretty tired from work it took a couple of beers to relax a bit. Got particularly fun after Wayward sprinting after Mounty to Staves and having that general feeling that i could run forever. Sort of wore off after Pyrmont and was getting over it but some great chats with Ondrej/Andy took my mind off running. Awesome fun.

Wednesday Feb 14, 2018 #

6 PM

Orienteering race (Sydney Summer Series #20) 44:27 [5] *** 9.15 km (4:52 / km) +217m 4:21 / km
ahr:148 max:170 shoes: Altra The One 2.5

Good mix of bush and road around Manly using the whole map (maybe put 5 in the open/green between 16 and 18?). Legs a bit heavy, inefficient route and few errors so definitely clearable. Western streets to Shelly Beach were fine (Lost 10 sec at 13 looking for it and 15 sec up the wrong stairs to 23). Trails were nice though could've pushed harder and a bit hesitant at times (Lost 10 sec down wrong track at 29 and 20 sec near 25 not thinking the small gate was passable and almost running off the cliff). Mostly fine on the downhill flog back including a cliff scramble after 8. Dropped 11, 6 and 7 - potentially gettable as finished 30 sec for early for 560 but didn't want to risk it.
Results and Splits

Tuesday Feb 13, 2018 #

5 PM

Running (Terry's Creek) 46:02 [3] 10.01 km (4:36 / km) +156m 4:16 / km
ahr:147 max:162 shoes: Altra The One 2.5

Time restricted (work 7-5pm then sports club meeting 6.30-8) loop down Balaclava (unintentional bonus CR's), along Terry's Creek to Epping Rd and back. Didn't realise you actually go under the bridge to continue along the trail. Maybe it's indistinct or i didn't look properly, will check it out.
8 PM

Squash (MQ) 30:00 [2]
shoes: Altra Lone Peak 3.0 (Yellow)

Hits with Stan and Cam

Monday Feb 12, 2018 #

6 PM

Running (Lake Parramatta) 57:34 [3] 10.31 km (5:35 / km) +268m 4:57 / km
ahr:141 max:161 shoes: Altra King MT

Recovery trail loop from the lake, up Seville, Loyalty then Rifle Range Creek (The Crescent Nature Trail), back along Darling Mills and finish with lake/swim.

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