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Training Log Archive: keelanbirch

In the 7 days ending Apr 7:

activity # timemileskm+mload
  Run11 8:43:31 54.22(9:39) 87.26(6:00) 2910175.9
  Walk3 5:39:48 14.71(23:06) 23.67(14:21) 150338.6
  Ride3 2:57:04 32.06(10.9/h) 51.59(17.5/h) 90645.6
  Squash1 28:555.8
  Total18 17:49:18 100.99 162.52 5319265.9

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MoTuWeThFrSaSu

Sunday Apr 7 #

9 AM

Run warm up/down (MNX XC) 11:26 [2] 2.05 km (5:35 / km) +7m 5:30 / km
shoes: Altra Escalante

Coffs Creek 2km as a W/U

Run race (Coffs Creek) 39:19 [5] 10.11 km (3:53 / km) +39m 3:49 / km
shoes: Avanti Corsa

MNC XC - Coffs Creek

1st XC race of season on flat trail. Started at 3:30's for 2km behind young guys and overtook them just before 2.5k turnaround (for 5km). On own after that and got really hot 28 degrees so sat at tempo 3:55-4:00's after that to come in 1st. Found it hard work. Taper time for Red Rock to Coffs now.
2 PM

Walk (Dorrigo NP) 2:35:44 [1] 10.65 km (14:37 / km) +490m 11:53 / km

Down to Casuarina Falls then Red Cedar Falls and Coachwood Falls in a loop with Elena

Saturday Apr 6 #

8 AM

Ride hills (Eastern Dorrigo Way) 1:15:35 [2] 24.67 km (19.6 kph) +535m
shoes: Avanti Corsa

11.7k 522m 4% road climb 185 watts with Elena. Best road climb i've done, quiet and lots of rainforest.
12 PM

Walk (Bindarri NP) 17:51 [1] 1.24 km (14:22 / km) +43m 12:15 / km

Bangalore Falls

Walk (Bindarri NP) 41:26 [2] 3.26 km (12:43 / km) +169m 10:06 / km

Mt Wondurrigah

Walk (Bindarri NP) 5:05 [2] 0.21 km (24:41 / km) +6m 21:27 / km

Urumbilum Falls

Walk (Tuckers Knob SF) 34:31 [1] 2.31 km (14:58 / km) +760m 5:39 / km

Magic Pools to Fig Tree Falls return

Friday Apr 5 #

6 AM

Run (Woopi) 32:47 [2] 5.37 km (6:07 / km) +58m 5:48 / km

Runners in Woolgoolga social run
5 people, headland route
2 PM

Ride (Mullaway to Woopi) 26:43 [3] 7.85 km (17.6 kph) +42m
shoes: Avanti Corsa

Ride to mechanic
4 PM

Run (Ulidarra NP) 30:14 [2] 3.43 km (8:49 / km) +110m 7:36 / km

Swans Crossing to Bruxner Gap return rainforest single

Thursday Apr 4 #

7 AM

Run hills (West Sapphire) 2:11:17 [3] 19.17 km (6:51 / km) +1110m 5:19 / km

Run with Reece Edwards (2:16 marathoner and recent Tarawera 100k champ). He wanted to do hills/trails and said to make him suffer to happily stitched him up. 2.14k 233m 11% road hill up The Mountain Way to start off where we actually ran faster than a crane driving up it. Great views here. Bash to Rover Rd then threw him a surprise 400m 114m -27% drop and climb back up. Lots of 'your insane' moments :) Then along Rover Rd and ran the rainforest single track. Back up Rover Rd 1.15 117m 10% climb then down/up Polyosma Rd 0.85 105m 12% and a steep undulating Pork Chop Rd before descending Gaudrons Rd via The Mountain Way Link.

This was fun. I had to wait at least 10 times for him to catch up and he was proper done at the end (walking on road downhill). Said very few people had seen him suffer like that. Goes to show trail/mountain running and road marathon running is like road cycling vs mtb. Very different sports. Hope he gets into it.
11 AM

Walk (Yuraygir NP) 1:25:11 [1] 6.01 km (14:11 / km) +35m 13:47 / km

Walk from Station Creek to Pebbly Beach and back with family and friends
3 PM

Run (Yuraygir NP) 12:57 [2] 2.47 km (5:14 / km) +28m 4:57 / km

Coastal singles along Scribbly Gum Track at Station Creek

Wednesday Apr 3 #

8 AM

Run hills (Orara East SF) 1:12:09 [2] 9.6 km (7:31 / km) +373m 6:18 / km

New trails shown by Mel and her dog Belle through steep moto climbs and rainforest single tracks out the back of Heritage Park
5 PM

Run hills (Wedding Bells SF) 37:13 [2] 5.55 km (6:43 / km) +317m 5:13 / km

Illegal (!) explore in Wedding Bells SF through newly made logging tracks around Knobbys Lookout. Forest is wrecked from logging currently happening.

Tuesday Apr 2 #

5 PM

Run hills (West Sapphire) 1:25:29 [3] 14.58 km (5:52 / km) +662m 4:47 / km

Fun explore up Gaudrons Rd, Pork Chop Rd then down Polyosma Rd which went further than planned and in rainforest, back up and along to descending Gaudrons Rd via Mountain Way Link. So many steep tracks so close to Coffs.
8 PM

Squash (Coffs) 28:55 [2]
shoes: Asics Gel Rocket (Squash No.2)

1-4

Monday Apr 1 #

2 PM

Ride (Wedding Bells SF) 1:14:46 [3] 19.07 km (15.3 kph) +329m

6min effort up Nashs Rd then down/up Stuarts single track almost run over by logging trucks then Crank It Up and Jams back home
3 PM

Run warm up/down (Mullaway to Woolgoolga) 20:35 [2] 3.79 km (5:26 / km) +78m 4:55 / km
shoes: Altra Escalante

Run there
4 PM

Run intervals (Woopi XC) 28:14 intensity: (3:14 @4) + (25:00 @5) 7.09 km (3:59 / km) +76m 3:47 / km
shoes: Altra Escalante

Monday XC is back with more trail in the 2.5k loop. Happy with this effort.
5 PM

Run warm up/down (Woopi to Mullaway) 21:51 [2] 4.05 km (5:24 / km) +53m 5:04 / km
shoes: Altra Escalante

Run home

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