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Training Log Archive: keelanbirch

In the 7 days ending Mar 31:

activity # timemileskm+mload
  Run8 6:39:49 45.35(8:49) 72.98(5:29) 173999.2
  Walk2 1:00:43 2.61(23:14) 4.21(14:26) 196.1
  Ride1 48:45 7.52(9.3/h) 12.11(14.9/h) 1989.8
  Squash1 30:026.0
  Total9 8:59:19 55.49 89.3 1956121.1

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MoTuWeThFrSaSu

Sunday Mar 31 #

7 AM

Run (Tuckers Knob SF) 1:01:42 [3] 10.84 km (5:42 / km) +385m 4:50 / km

Magic Pools + Fig Tree Fall social run
40 people showed up!! Stoked. Ran faster in sections.

Friday Mar 29 #

6 AM

Run (Woopi) 30:18 [2] 5.04 km (6:01 / km) +61m 5:40 / km

Runners in Woolgoolga social run
5 people

Walk (Mullaway) 30:52 [1] 2.15 km (14:21 / km) +19m 13:44 / km

Dog walk
9 AM

Run (Tuckers Knob SF) 1:08:26 [2] 10.4 km (6:35 / km) +372m 5:35 / km

Magic Pools + Fig Tree Falls course marking for Sunday's social run

Thursday Mar 28 #

3 PM

Walk (Mullaway) 29:51 [1] 2.05 km (14:32 / km)

Dog walk
5 PM

Run (Wedding Bells SF) 1:00:05 [2] 10.28 km (5:51 / km) +280m 5:09 / km

Explore up Taylors Rd off Sherwood Creek Rd then along Quarry, Garths and Mistake Trail where logging trucks still evident and some nice patches of forest too.

Wednesday Mar 27 #

4 PM

Run (Emerald to Mullaway) 1:11:05 [3] 16.0 km (4:26 / km) +175m 4:13 / km

Around Serenity Headlands then solid jog at Red Rock to Coffs pace back home

Tuesday Mar 26 #

2 PM

Run (Mullaway) 14:09 [2] 2.63 km (5:22 / km)
shoes: Barefoot

Jog on beach then swim

Ride (Wedding Bells SF) 48:45 [2] 12.11 km (14.9 kph) +198m
shoes: Avanti Corsa

Embankment Rd single track
5 PM

Run hills (Rover Rd) 44:25 intensity: (29:25 @2) + (15:00 @4) 7.44 km (5:58 / km) +388m 4:44 / km

W/U, 15min effort on 2.1k 262m 12.4% hill exploring up Finlays Trail and Rover Rd off Korora Basin Rd then along Rover Rd, down Lovetts trail and W/D to squash

Squash (Coffs) 30:02 [2]
shoes: Asics Gel Rocket (Squash No.2)

Easier match

Monday Mar 25 #

6 AM

Run (Meadowbank) 49:39 [2] 10.34 km (4:48 / km) +78m 4:38 / km
shoes: Altra Escalante

Flat recovery with Ben and Fran

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