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Training Log: Unsquashable

In the last 7 days:

activity # timemileskm+m
  Squash5 4:16:24 6.69 10.76
  Strength & Conditioning3 3:21:54 3.11 5.0
  Orienteering3 1:48:51 14.57(7:28) 23.45(4:38) 48582 /85c96%
  Running5 1:13:41 8.61(8:33) 13.86(5:19) 335
  Total16 10:40:50 32.98 53.08 82182 /85c96%
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Thursday Oct 19 #

7 AM

Strength & Conditioning 54:10 intensity: (54:00 @1) + (10 @2)

Balance/stability exercises, partner stetching
7 PM

Squash 49:24 intensity: (14:12 @1) + (12:02 @2) + (16:45 @3) + (5:49 @4) + (36 @5) 2.82 km (17:32 / km)
ahr:133 max:179 shoes: Asics Gel Rocket (Squash No.2)

RH Pennant at Thornleigh
Won 12-10 in the 5th vs MK 280
8 PM

Squash 40:45 intensity: (5:00 @1) + (4:01 @2) + (17:59 @3) + (7:11 @4) + (6:34 @5) 1.95 km (20:57 / km)
ahr:150 max:187 shoes: Asics Gel Rocket (Squash No.2)

RH MAASH Superleague
Lost 2-1 vs BM 300

Wednesday Oct 18 #

6 PM

Orienteering 43:47 intensity: (55 @1) + (1:09 @2) + (5:40 @3) + (12:14 @4) + (23:49 @5) ** 8.42 km (5:12 / km) +293m 4:26 / km
ahr:167 max:187 spiked:27/30c shoes: Altra The One 2.5

SSS #3 "Berry''s Creek" - Wollstonecraft

570
1st JM, 2nd Overall

Really enjoyed this course. Good mix of hills, road and technical trails. Little tired coming straight from gardening, moving boxes all day at work (20,000 steps plus strength) but legs were reasonably fresh. Recent stability/stretching has helped heaps with recovery.

Started well in an anti-clockwise loop. Great trails between 30 to 16. Stuffed up at 5 forgetting to turn back to the underpass for 25 and ended up at 24 so did 25 as an out-and-back (200m extra). Flogged it down from 24 to 7 deciding to skip 6. Did the last clockwise loop well and spent ages wondering if I should skip 1 or not. Ended up playing it safe but finished 1min 15sec under so probably a smart move. Not the most efficient route but if I did it again for 600 would go 4-29-18-20-10-9-19-8-30-17-28-27-26-7-15-2-12-11-1-21-13-24-6-16-5-25-22-14-3

Errors:
25 as out-and-back so 200m extra (30 sec)

Went:
4-29-18-20-10-9-19-8-30-27-17-28-16-5-24-25-7-26-15-23-12-11-21-22-14-3

Tuesday Oct 17 #

9 AM

Strength & Conditioning 53:27 intensity: (50:00 @1) + (3:00 @2) + (27 @3)

Stability/balance/stretching class at mq gym
10 AM

Squash 33:03 intensity: (30:00 @2) + (3:00 @3) + (3 @4)
shoes: Merrell Trail Glove 3

Bumped into Dom and Pat so borrowed a racket and joined in for a hit. Drills and 3 person games.
2 PM

Running 38:28 intensity: (15 @1) + (1:32 @2) + (7:36 @3) + (13:23 @4) + (15:42 @5) 7.72 km (4:59 / km) +220m 4:22 / km
ahr:165 max:194 shoes: Altra The One 2.5

Testing out road shoes on trails for SSS. Worked well. Pushed along the Busaco trail sneaking a CR and practiced running tempo on the flats.
8 PM

Running 5:22 intensity: (14 @1) + (1:52 @2) + (3:16 @3) 1.01 km (5:18 / km) +14m 4:57 / km
ahr:139 max:153 shoes: Asics Gel Rocket (Squash No.2)

Run to squash
9 PM

Squash 58:57 intensity: (10:20 @1) + (36:07 @2) + (6:01 @3) + (6:25 @4) + (4 @5) 2.3 km (25:38 / km)
ahr:116 max:155 shoes: Asics Gel Rocket (Squash No.2)

RH Games with Matt, Stan and Steve
10 PM

Running 5:59 intensity: (2 @1) + (1:37 @2) + (3:48 @3) + (32 @4) 1.13 km (5:19 / km) +18m 4:56 / km
ahr:147 max:162 shoes: Asics Gel Rocket (Squash No.2)

Run back to college

Monday Oct 16 #

6 PM

Strength & Conditioning 1:34:17 intensity: (14:17 @1) + (1:00:00 @2) + (15:00 @3) + (5:00 @4) 5.0 km (18:51 / km)
shoes: Merrell Trail Glove 3

Friends convinced me to tag along to the gym. Quickly reminded why I'm not a fan. Glutes a bit sore today.

3km row
5 x 1min planks and other core work
Other upper body stuff. Plate in collarbone still a bit dodge.
2km treadmill
1hr stability/stretching class

Sunday Oct 15 #

9 AM

Orienteering 42:32 intensity: (1:30 @1) + (1:11 @2) + (1:50 @3) + (58 @4) + (37:03 @5) ** 11.36 km (3:45 / km) +139m 3:32 / km
ahr:156 max:190 spiked:30/30c shoes: Altra The One 2.5

West SSS #1 - Bella Vista

Been a while since i've done a score course so decided to go for them all and test what speed i had in my legs. Ran quite well with no Hounslow soreness leftover but in hindsight i would've skipped 4, 7 and 5 as it turned out to be a very long course. Started off well clicking off 4min/km splits for 4km which includes a double crossing of a fence at 18 and a wall scramble at 12 - granted the first 6km were a gradual downhill too. Feeling good until 29 at 6km mark where i ran past a pole in the bush and had to come to a full stop to look at map and lost momentum. Struggled on the slog back up the hills - was running up them ok but no leg speed under 4min/km on the flat which is expected. Good tester though and definitely faster than this time last year.

Errors:
Should've ran around the tennis court to 12 (10 sec)
Should've ran across the oval to 18 to avoid fence jump (10 sec)
Initially had an efficient route with 26-22-9 but stuffed it up and went past 9 twice (20 sec)
Potential shortcut from 20 to 13 (10 sec)
Missed 29 completely and had to backtrack (1min)
Hesitant 2m high fence jump near 17 (10 sec)

Went:
28-1-12-18-4-7-30-8-14-26-9-22-19-21-20-13-29-27-24-6-25-17-10-23-5-11-2-3-15-16
2 PM

Squash 1:14:15 intensity: (10:00 @2) + (50:00 @3) + (13:00 @4) + (1:15 @5) 3.7 km (20:04 / km)
shoes: Asics Gel Rocket (Squash No.2)

Games with Steve, Stan and Matt

Saturday Oct 14 #

7 AM

Running 11:44 intensity: (3:54 @1) + (7:09 @2) + (41 @3) 2.0 km (5:53 / km) +25m 5:32 / km
ahr:120 max:137 shoes: Altra The One 2.5

Run to Willoughby Parkrun from Chatswood Station but got there 1hr late. Thought it was a 8am like Rhodes. Should've checked.
8 AM

Running 12:08 intensity: (2:30 @1) + (6:28 @2) + (1:29 @3) + (37 @4) + (1:04 @5) 2.01 km (6:03 / km) +59m 5:16 / km
ahr:128 max:178 shoes: Altra The One 2.5

Run back to Chatswood Station to kill time before orienteering
9 AM

Orienteering 22:32 intensity: (28 @1) + (1:43 @2) + (6:36 @3) + (12:49 @4) + (56 @5) *** 3.67 km (6:09 / km) +53m 5:44 / km
ahr:158 max:172 spiked:25/25c shoes: Altra The One 2.5

Saturday Orienteering Series - Chatswood High School

Really just wanted to practice some O leading to SSS and weekend SSS because i haven't done it in ages. Didn't run my hardest and made a lot of mistakes as usual.

Errors:
Ran around the wrong way at 5 (1min)
Wrong side of wall at 18 so ran around (45 sec)
Couldn't see 23 (15 sec)

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