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Training Log Archive: keelanbirch

In the 7 days ending Apr 14:

activity # timemileskm+mload
  Run6 5:43:44 41.41(8:18) 66.65(5:09) 789157.8
  Ride3 1:53:17 19.69(10.4/h) 31.69(16.8/h) 31624.5
  Walk3 1:24:22 3.62(23:17) 5.83(14:28) 1838.4
  Squash1 30:289.1
  Total13 9:31:51 64.73 104.17 1288199.8

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Sunday Apr 14 #

6 AM

Run race (Great Ocean Run) 3:42:39 intensity: (2:02 @2) + (20:19 @3) + (3:07:08 @4) + (13:10 @5) 42.51 km (5:14 / km) +665m 4:51 / km
ahr:167 max:224

Red Rock to Coffs

First 5km was very soft sand struggling to hold 5.30's at 175 HR. Tough work to Corindi. Claire and lead runner took off at start and i was proud of myself for not chasing. Beach got better and ran solidly catching Claire at just before Woolgoolga at 17km. Felt comfortable and enjoying it.

Continued to close gap on 1st right to 100m at Emerald Beach where he unintentionally took a shortcut around the headland. He gained 1-2mins coming onto Moonee but was still catching him on the 4k beach slog. Was still feeling good and closed gap back to 200m at Moonee Creek crossing (which was only knee deep thankfully).

30k in and most of 'running' done, now for soft sand, headlands, rock scramble and goat tracks. Legs ok but HR was fatigued. Averaged 170 HR consistently for 2.5hr, hadn't done that before. Goat track over Moonee broke rhythm but still moving well and had 1.5L to here, 1 clif block. Felt Sapphire Beach and climb up/down tough still over 200m or so off 1st knowing this bit was when he would blow up but i patiently ran my own race (smart Keelan!!) and didn't surge to chase him.

35k i saw him took a dicey run over rocks when route goes on road/headland 400m extra. I was left with a choice, rocks or official route. I went road despite it costing 2mins+, the difference i think of winning but really, i wasn't concerned. I'm really proud of this decision i made. Few more rock scrambles and headlands and not focussed on catching him. Looking over final beach with 2k left he was 300m ahead. Do i surge, push myself to limit or back off and save myself for Sydney adventures? I chose the latter, he didn't blow up and so deserved to win. I finished very happy with my time, running practically to potential and to exact plan (minus 5min slower course than usual and held back a little at end)

Had 2 caffeine strips which worked and listened to meditation music for 25k then chill music. I loved the run until 30k but got over it and didn't enjoy having my HR at tempo the whole time without respite. Great event and volunteers were awesome.

Saturday Apr 13 #

8 AM

Walk (Sapphire) 29:23 [1] 2.34 km (12:34 / km) +39m 11:36 / km
ahr:104 max:174

Final reccy of rock scramble and goat track climb of tomorrows race

Friday Apr 12 #

6 AM

Run (Woopi) 28:37 intensity: (36 @1) + (27:03 @2) + (58 @3) 4.6 km (6:13 / km) +15m 6:07 / km
ahr:114 max:133

Runners in Woolgoolga Social Run

5 people, 1 dog

Thursday Apr 11 #

6 PM

Run (AlterG Treadmill) 30:00 [2] 7.5 km (4:00 / km)
ahr:116 max:145

4min/k for 30mins at 85% bodyweight (110 hr) with 10 x 1mins at 95% bodyweight (130hr)

Wednesday Apr 10 #

6 AM

Run (Corindi) 32:12 intensity: (42 @1) + (30:01 @2) + (1:29 @3) 5.67 km (5:41 / km) +12m 5:37 / km
ahr:114 max:146

Taper darlo loop with Dave and Steve

Tuesday Apr 9 #


Had some time so updated logs. Doing Red Rock to Coffs 45k beach ultra this weekend. Aiming for under 4hrs and strong contender to win but need to get that out of head and run own race. Excited to get back into hills after. In Sydney 15-26th April for uni grads and working there. Then maybe Bottlebutt 21km trail race in Port Macquarie, casual work until May 12th then overseas.

Trail running really starting to grow in Coffs (and stoked to be amongst/driving it). Really enjoying putting on social runs. I think there is huge potential here, would love to make a career out of it. Been thinking a lot about that lately. Doing a 1 day Vipassana course in Greenwich Easter Sunday.

Finding easy running are getting faster using RPE (not good) and ok for now but flirting with injury if i keep it up. Might go back to chest HR monitor which i don't like but keeps me honest.
6 AM

Ride (Wedding Bells SF) 1:19:15 [2] 21.8 km (16.5 kph) +228m
shoes: Avanti Corsa

Woopi social
6 PM

Run warm up/down 8:58 intensity: (5 @1) + (8:32 @2) + (21 @3) 1.59 km (5:38 / km) +36m 5:04 / km
ahr:118 max:129

W/U for squash
8 PM

Squash (Coffs) 30:28 [3]
shoes: Asics Gel Rocket (Squash No.2)

Last round of comp. 3-2 vs Sambrook. I'll have an indefinite break now.

Monday Apr 8 #

11 AM

Walk (Sherwood NR) 10:45 [1] 0.61 km (17:46 / km) +50m 12:34 / km

Infinity Pool

Walk (Sherwood NR) 24:06 [1] 1.22 km (19:45 / km) +22m 18:06 / km

Scout Falls
1 PM

Walk (Sherwood NR) 20:08 [1] 1.67 km (12:04 / km) +72m 9:55 / km

Dicks Knob lookout
3 PM

Ride (Mullaway to Woopi) 15:41 [2] 4.58 km (17.5 kph) +52m
shoes: Avanti Corsa

Ride there
4 PM

Run (Woopi XC) 21:18 [3] 4.78 km (4:28 / km) +60m 4:12 / km

2 comfortable laps at Red Rock to Coffs pace
5 PM

Ride (Woopi to Mullaway) 18:21 [3] 5.3 km (17.3 kph) +36m
shoes: Avanti Corsa

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