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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: keelanbirch

In the 7 days ending Feb 17:

activity # timemileskm+mload
  Run10 12:32:16 77.27(9:44) 124.35(6:03) 3157195.0
  Ride4 3:58:00 43.01(10.8/h) 69.22(17.4/h) 61240.3
  Meditation9 2:10:00
  Walk2 56:50 2.14(26:33) 3.45(16:30) 417.0
  Squash1 38:578.1
  Bodyboard1 25:20 1.02(2.4/h) 1.64(3.9/h)3.7
  Stretching2 20:00
  Total19 21:01:23 123.44 198.66 3810254.2
  [1-5]15 18:31:23

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MoTuWeThFrSaSu

Sunday Feb 17 #

Note

First week back logging on attackpoint and things to consider:

- Uploading at end of week/month is better as accurate reflection of activity happens 2 days after.

- Initially tracked 1min cold showers but having 5 a day got so tedious tracking it so will stop that. Been doing it for month and already a solid habit so not concerned.

- Need to continue tracking meditation, reading, stretching and work. Struggle with maintaining consistency with these so the external motivation watch/attackpoint provides is helpful.

- 4am wakeups usually result in 1hr nap at 2pm. Need at least 8hrs to make it through without being grumpy.

- Will track sleep and phone usage this week and upload it here. Scared about that because i'm inconsistently good at both. Need to charge phone upstairs so don't use 30min before sleeping or 30min after waking up.
6 AM

Run (Dorrigo NP) 1:58:26 intensity: (49 @1) + (1:12:20 @2) + (44:55 @3) + (22 @4) 15.38 km (7:42 / km) +710m 6:16 / km
ahr:125 max:157 shoes: Salomon S/Lab Sense 7

Never Never loop with Rocky and Grace. My all time favourite track made even better thanks to recent clearing of logs to Red Cedar Falls. Worth the 1.5hr drive there.

- HR is much lower in rainforests single track compared to wider forest tracks in Bindarri. Felt more relaxed too but could be due to being 5 degrees cooler up on the mountain.

- Really love single track so go to Bruxner Gap more.

- 1-2hr backup runs are really good. Don't need water here until 3hrs, especially with lots of waterfalls and cooler weather.

Saturday Feb 16 #

5 AM

Run long (Bindarri NP) 3:42:30 intensity: (10:33 @1) + (1:48:28 @2) + (1:43:29 @3) 29.51 km (7:32 / km) +1328m 6:09 / km
ahr:126 max:153 shoes: Salomon S/Lab Sense 7

The new loop with Konrad and Andrew with a detour down Tuckers Nob Rd to see if it links up to the summit or otherwise, bashed down an old logging track for a bit but went nowhere. Looks possible to bash down from the summit but would be tricky.

- If cooler weather then carry 500ml and fill at waterfalls

- Getting lazy running downhill and flats with poles and faster without them so put away in belt as soon as climbing is finished

- Dates work better than cliff blocks but carry gear with bottle/food on back not stomach to avoid toilet stops
8 PM

Meditation 15:00 [0]
ahr:53 max:80

Friday Feb 15 #

5 AM

Ride (PBTC) 1:19:19 intensity: (1:13:27 @1) + (5:08 @2) + (44 @3) 25.76 km (19.5 kph) +161m
ahr:81 max:148 shoes: Avanti Corsa

- Focus on full circular motion on easy rides rather than pushing down which can make front of foot have hotspots

- Going to swap this road ride for Woopi enduro course mtb from now on
9 AM

Meditation 10:00 [0]
ahr:57 max:94

5 PM

Ride (Mullaway to Woopi) 19:16 intensity: (3:24 @1) + (15:00 @2) + (52 @3) 5.11 km (15.9 kph) +29m
ahr:108 max:131 shoes: Avanti Ridgeline 29er

Ride there

Run warm up/down 10:32 intensity: (5 @1) + (8:53 @2) + (1:34 @3) 1.68 km (6:16 / km) +17m 5:58 / km
ahr:122 max:134 shoes: Altra Escalante

W/U with Grace

Run (Woopi Athletics) 38:45 intensity: (4 @1) + (11 @2) + (30 @3) + (38:00 @4) 10.01 km (3:52 / km)
ahr:168 max:176 shoes: Altra Escalante

Suffered from stomach issues from 4pm lunch at 3km so backed off just to finish which i'm glad i did. 4min flat 10km PB. Sub 37 more likely.

Ride (Woopi to Mullaway) 18:32 intensity: (22 @1) + (16:46 @2) + (1:24 @3) 5.02 km (16.3 kph) +32m
ahr:113 max:133 shoes: Avanti Ridgeline 29er

Ride back
8 PM

Meditation 15:00 [0]
ahr:52 max:70

Thursday Feb 14 #

6 AM

Run (Garby NR) 44:08 intensity: (2:55 @1) + (38:38 @2) + (2:35 @3) 6.64 km (6:39 / km) +65m 6:20 / km
ahr:109 max:144

Recovery with Dad

Meditation 15:00 [0]
ahr:44 max:79

Stretching 12:00 [0]
ahr:64 max:93

1min each calf, quad, hammy, hip, glute + 2min foam rolling
4 PM

Meditation 15:00 [0]
ahr:45 max:69

Run (Orara East SF) 1:00:01 intensity: (17 @1) + (21:59 @2) + (29:48 @3) + (7:57 @4) 9.12 km (6:35 / km) +355m 5:30 / km
ahr:135 max:178

Exploring from the end of Johnsons Rd along Eastern Boundary Rd, gave a short effort up Munt Hill, down Nogra, new motor/mtb tracks along a creek bed and through rainforest to finish.

- Trails vague here so navigated using strava global heatmap
9 PM

Meditation 15:00 [0]
ahr:49 max:81

Wednesday Feb 13 #

5 AM

Stretching 8:00 [0]
ahr:81 max:106

1min each calf, quad, hammy, glute

Meditation 15:00 [0]
ahr:49 max:61

Will start logging these

Run (Garby NR) 1:00:21 intensity: (1:16 @1) + (56:37 @2) + (2:28 @3) 10.32 km (5:51 / km) +63m 5:40 / km
ahr:119 max:139

Easy out and back with Kate
12 PM

Meditation 15:00 [0]
ahr:51 max:77

Walk (Bare Bluff) 44:09 intensity: (43:55 @1) + (14 @2) 1.95 km (22:42 / km) +41m 20:32 / km
ahr:70 max:101

Walk there, meditate, walk back while mum had appointment
6 PM

Meditation 15:00 [0]
ahr:46 max:80

Ride (Wedding Bells SF) 47:49 intensity: (7:40 @1) + (39:25 @2) + (44 @3) 11.39 km (14.3 kph) +157m
ahr:108 max:132 shoes: Avanti Ridgeline 29er

3 x Wedding Bells loops

Tuesday Feb 12 #

5 AM

Ride (Woopi social) 1:13:04 intensity: (10:22 @1) + (45:00 @2) + (17:16 @3) + (26 @4) 21.94 km (18.0 kph) +233m
ahr:116 max:158 shoes: Avanti Ridgeline 29er

Getting quicker again with a new track from Arrawarra Forest Rd to Tramway Trail

Run 1:18:54 intensity: (12:52 @1) + (48:20 @2) + (17:16 @3) + (26 @4) 21.94 km (3:36 / km) +223m 3:25 / km
ahr:116 max:158

12 PM

Bodyboard (Woopi Back Beach) 25:20 intensity: (13:42 @1) + (11:16 @2) + (22 @3) 1.64 km (3.9 kph)
ahr:100 max:138

Very windy, heavy and got dumped countless times. Only got out the back once and caught one wave going 30km/h according to watch haha
5 PM

Run hills 53:29 intensity: (1:06 @1) + (27:41 @2) + (24:42 @3) 7.47 km (7:10 / km) +331m 5:52 / km
ahr:131 max:150

Pre-squash explore up Lovetts trail (1km at 26%) which connects to Rover Rd and underestimated how slow it was so ran out of time for a loop. Back down then along Finlays Rd for a bit.
7 PM

Squash (Coffs) 38:57 intensity: (9:04 @1) + (18:32 @2) + (11:05 @3) + (16 @4)
ahr:118 max:159 shoes: Asics Gel Rocket (Squash No.2)

0-5 vs NJ

Didn't feel like playing and opponent stronger too so happy to go easy and save legs. Hope lack of motivation was due to being tired rather than being over squash again.

Monday Feb 11 #

4 PM

Run (Mullaway to Woopi) 23:59 intensity: (1:03 @1) + (20:05 @2) + (2:51 @3) 4.33 km (5:32 / km) +29m 5:21 / km
ahr:124 max:140 shoes: Altra Escalante

Run there

Run race (Woopi Athletics) 29 intensity: (28 @4) + (1 @5) 0.2 km (2:25 / km)
ahr:142 max:172 shoes: Altra Escalante

200m - 29.8
Long Jump - 3.76
Discus - 12.72

Walk (Woopi Athletics) 12:41 intensity: (4 @1) + (12:37 @2) 1.5 km (8:27 / km)
ahr:110 max:121 shoes: Altra Escalante

Social with Janie
6 PM

Run race (Woopi Athletics) 10:30 intensity: (33 @1) + (14 @2) + (24 @3) + (4:19 @4) + (5:00 @5) 3.0 km (3:30 / km)
ahr:173 max:187 shoes: Altra Escalante

Secretly hoping for sub 10 so started strong but obviously fatigued from yesterday and landed right on 10.30
3.21, 3.32, 3.34

Run (Woopi to Mullaway) 30:12 intensity: (1:32 @1) + (24:03 @2) + (4:37 @3) 4.76 km (6:21 / km) +36m 6:07 / km
ahr:124 max:136 shoes: Altra Escalante

Run back

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