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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: keelanbirch

In the 7 days ending Mar 24:

activity # timemileskm+mload
  Rogaining1 5:56:12 29.53(12:04) 47.52(7:30) 144771.2
  Run5 3:51:26 25.09(9:14) 40.37(5:44) 94657.9
  Ride3 2:12:53 20.94(9.5/h) 33.7(15.2/h) 45433.3
  Walk2 1:47:05 4.59(23:20) 7.39(14:30) 10110.7
  Squash2 1:32:1122.9
  Meditation2 1:04:4919.4
  Surf1 44:57 0.54(1:23:15) 0.87(51:44)4.5
  Swim1 21:02 0.14(0.4/h) 0.22(0.6/h)2.1
  Total16 17:30:35 80.82 130.07 2948222.1

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Sunday Mar 24 #


Full time berry job I've been holding off for fell through...not enough money in budget right now, bullshit when CEO is the political candidate for Coffs. Anyways the plan is casual work until May 19th (roughly) then England in Cornwall for month or so with family stuff and then who knows. Casual work in UK with British passport likely so Europe definitely on cards. If they offer me full time work in berries in on season then I might take that but we'll see how travelling goes. Might not return :)

- tracking meditation too tedious so will stop but looking into another Vipassana before I leave.

- Salomon slab too hard on feet after 4hrs, need sense ultra or pro max

- attackpoint not serving purpose I intended so will mostly stop updating logs but auto upload will be there

- strava is getting useful again. Lots of people going out exploring trails with friends and solo in Coffs after seeing my routes and runs which I'm stoked about and why I'm there. Following people again is good for the most part in encouraging others, social, building community up there but need to kept balance in mind, generally ok so far.
9 AM

Rogaining race (Metrogaine) 5:56:12 [2] 47.52 km (7:30 / km) +1447m 6:30 / km
shoes: Salomon S/Lab Sense 7 SG

The Spring Balance with Mat. Had an ambitious route planned that I still believe I could've pulled off. Went NW first and on first climb to 50 I could tell Mat was struggling. Walk a few road hills and was generally 100m+ in front. I was fine with that, felt like a solo effort and got the enjoy Victory Track which was surprisingly more beautiful than I expected. We were going slower than planned but still on track for a 1500 score. Climb to Martins Lookout hurt Mat and I waited 5mins+ at top, probs lost 30min in running time altogether. He looked wrecked and to be fair had been to doing a lot lately and I am a bit quicker. Was probably a little tough on him with the pace but I was only running around 120-140 hr. He walked back to HH which suited me as I wanted a proper day out of it and DQ meant nothing to me. Fun descent to 27 and got dehydrated to 100 (great view). Hot scratchy slog to 30 (Lost World Lookout, very nice) and along to 81 (view). Had a caffiene strip here which has been working phenomenal lately and still buzzing at 8pm writing this haha

Track from 39-46 was closed and stuffed chance of getting 55. Ended up gaining some time back but not enough to run back to Springwood so caught train from Blaxland to Valley Heights and got some points to finish running 4.30's on flat comfortabke at finish. Ended up on 1200 points, top score 1120, not that I'm concerned about that as only got out of 2nd gear 60% a couple of times and felt fresh at end. Happy to explore more of this area and loved the event, except maybe 10km too long for a 6hr (110 wtf). Want to do 12hr Autumngaine in May near Lithgow.

Saturday Mar 23 #

2 PM

Squash (MQ) 47:11 [2]
shoes: Asics Gel Rocket (Squash No.2)

Social hit with Mark and Stan after driving down to Sydney

Friday Mar 22 #

6 AM

Run (Woopi) 31:22 [2] 5.09 km (6:10 / km) +61m 5:49 / km

Runners in Woolgoolga social run
4 PM

Ride (Wedding Bells SF) 51:58 [2] 12.09 km (14.0 kph) +205m
shoes: Avanti Corsa

Embankment Rd single track

Thursday Mar 21 #

6 AM

Run (Eastern Dorrigo Way) 1:03:20 intensity: (43:20 @2) + (20:00 @4) 11.6 km (5:27 / km) +463m 4:33 / km

Run up EDW gravel 5.9k 332m 6% with Konrad then downhill turned into an effort coming down with 3 x 3:20 splits

Wednesday Mar 20 #

4 PM

Meditation 54:44 [3]

5 PM

Run (Wedding Bells SF) 58:50 [2] 10.23 km (5:45 / km) +163m 5:20 / km

From home up Embankment Rd then mtb single track down
9 PM

Meditation 10:05 [3]

Tuesday Mar 19 #

5 AM

Ride (Wedding Bells SF) 1:14:19 [3] 20.08 km (16.2 kph) +237m
shoes: Avanti Corsa

Woopi social
10 AM

Surf (Mullawarra) 44:57 [1] 0.87 km (51:44 / km)

Surf with sis and friends
4 PM

Walk (Bare Bluff) 26:04 [1] 2.03 km (12:50 / km) +41m 11:40 / km

Walk with family and friends
6 PM

Run intervals (Korora) 35:42 [3] 7.06 km (5:03 / km) +179m 4:29 / km

W/U 6min hard, 4min easy, 4min hard, W/D on parts of Red Rock to Coffs course

Squash (Coffs) 45:00 [3]


Monday Mar 18 #

9 AM

Walk (Mullaway) 1:21:01 [1] 5.36 km (15:08 / km) +60m 14:19 / km

Walk to Blue Pools and back with family and friends
12 PM

Ride (Mullaway) 6:36 [1] 1.53 km (13.9 kph) +12m

Ride to shop x2
4 PM

Swim (Woopi) 21:02 [1] 0.22 km (0.6 kph)

Snorkelling with friends
6 PM

Run (Garby NR) 42:12 [2] 6.38 km (6:37 / km) +81m 6:13 / km

Easy with Dad

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