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Training Log Archive: keelanbirch

In the 7 days ending Apr 29:

activity # timemileskm+m
  Running5 7:52:29 48.4(9:46) 77.89(6:04) 2421
  Squash1 45:00
  Total6 8:37:29 48.4 77.89 2421

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Sunday Apr 29 #

6 AM

Running race (ANZAC Challenge) 3:52:07 [4] 40.0 km (5:48 / km) +1418m 4:56 / km
ahr:162 max:191 shoes: Altra Lone Peak 3.0 (Yellow)

Tried something different and opted for a minimalist approach carrying only handhelds and a brick phone (everyone else had a pack) to meet the 1L requirements + 2 clif blocks. Also wanted to see how strength in my arms were post-surgery. Started with a 1.5km road out-and-back and sussed out no guns were here so stuck in the lead pack of 4 headed by ginger marathon man, clunky backpack guy and beard dude.

Surprised how good the trails around Manly Dam were despite a lot of ducking and weaving. In hindsight the pace here was a bit too hot for me but stayed at the back of the train and wanted to see how long i could hold on. Near the aquatic center where the pipeline is we all went over the top because that was what was marked but clunky backpack guy went under and created a 20 sec gap. We all agreed it was a bit of a dog move. We hunted him down through some wiggly fun mtb tracks and i pushed down Timbergetters to catch him. 2:40 ginger marathon man dropped off and never saw him again.

Hadn't been on the Bay Track before and was doing my best not to stack it. At 13km there was a steep bit and after that beard dude (who ended up crushing it in 3:30) and clunky backpack guy put on a surge and dropped me :( Legs were getting heavy after the grind up Killarney Dr, right knee getting a bit funny and signs of a queeze lurking. I had thoughts of ditching to Chatswood then decided to just hold a consistent UTA100 pace to the end and enjoy it more.

Knee got better along Lyrebird firetrail bit and had a blast along Middle Harbour track but very cautious on creek crossings and technical sections. Filled up 1L at Cascades 30km in, smashed a coke and some watermelon. Instantly regretting filling that much though, only ended up using 500ml to the end (1.5L for whole run). Felt good grinding up Bare Creek then a tough slog up what i mentally labelled "Bitchener" St. Hadn't seen anyone for 2hrs so surprised to see clunky backpack guy hiking up the road. I ran the whole of it, timing the traffic lights perfectly, and caught him going down. He looked completely stuffed so did the 'accelerate-hard-and-look-strong' tactic. It worked.

Sweet. 2nd place with 4km to go. Then came to a volunteer who directed me left along the Mueller Track. There were tonnes of 12km and 25km runners so i didn't argue but looking at the map i went the wrong way - cost maybe 3-5mins? I mean come on, you literally had one job. Not that it mattered though. I was plodding along comfy about 37km in when out of nowhere 2 guys i hadn't seen before came charging past before i could react. Well shit. Tried to put on a kick and a small push up the climb but they were running hard rotating turns up the front (Tommy and Justin finished equal 2nd - great guys to chat to afterwards). Ended up dawdling to the finish 1min or so behind but super happy with the effort i put in.

Saturday Apr 28 #

(rest day)

Forced lazy day...sleeping out in the x-trail at the showground

Friday Apr 27 #

(rest day)

Last day of work at MQ grads

Thursday Apr 26 #

9 AM

Running (Lane Cove NP) 1:09:31 [2] 10.12 km (6:52 / km) +180m 6:18 / km
ahr:160 max:189 shoes: Altra The One V3

Easy pre-work run with Matt S from the weir up Riverside Drive trails and loop around via GNW. Forgot how technical the GNW side so Matt took it slow but finished well along the road. Tapering...

Wednesday Apr 25 #

6 AM

Running (Pennant Hills to Hornsby) 1:31:20 [3] 15.5 km (5:54 / km) +521m 5:03 / km
ahr:152 max:169 shoes: Altra Lone Peak 3.0 (Yellow)

Didn't get back home after squash until 2am :( pretty sure I almost messaged Jem to cancel 5 times during the night and I even dreamt I messaged him saying I couldn't make it. Had to check my phone when I woke up to make sure I actually didn't haha

Felt alright though off 3hrs sleep and pushed solidly from the front all the way, especially on the technical, single track. Was trying to inflict some payback after all the times he's left me for dead on runs...but I don't think it worked. I could've continued to Berowra with him but half tapering for ANZAC Challenge 40km so diverted at Fishponds and put in a solid rep up the heritage steps to finish.

Tuesday Apr 24 #

1 PM

Running (Bidjigal Reserve) 22:20 [2] 3.49 km (6:24 / km)
ahr:136 max:165 shoes: Altra Lone Peak 3.0 (Yellow)

Finding unmapped tracks where people go bouldering
7 PM

Squash (Norths) 45:00 [4]
shoes: Asics Gel Rocket (Squash No.2)

Pennant Round 8
Won 3-1 vs SF 290

1st game - had an absolute shocker and wasn't relaxing or getting into it at all. 100% due to not warming up beforehand. From now on a 5min warm up prior is compulsory. Ran up and down the court in the break to work up a sweat

2nd game - mentally relaxed and put some tough rallies into his legs early on. He was pretty much gone after 6-6 and I got in the zone.

3rd/4th game - opponents legs disappeared so some rallies I deliberately prolonged just to make him suffer :)

Monday Apr 23 #

9 AM

Running (Lane Cove NP) 57:11 [2] 8.78 km (6:31 / km) +301m 5:34 / km
ahr:151 max:177 shoes: Altra Lone Peak 3.0 (Yellow)

Easy run with Matt S before work downs Brown's, STEP Track then a steep track up to Ron Payne Oval that I hadn't done before

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