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Training Log: Unsquashable

In the last 7 days:

activity # timemileskm+m
  Running4 5:19:50 22.41(14:16) 36.07(8:52) 1939
  Squash3 2:23:23 2.16(1:06:14) 3.48(41:09)
  Tennis 1 55:29 1.13(49:10) 1.82(30:33) 3
  Cycling1 42:02 8.95(12.8/h) 14.4(20.6/h) 240
  Walking1 35:31 1.66(21:23) 2.67(13:17) 46
  Swimming1 24:07 0.62(1.5/h) 1.0(2.5/h)
  Strength1 10:10
  Total10 10:30:32 36.93 59.44 2228
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Wednesday Aug 16 #

7 PM

Squash 55:31 intensity: (44:20 @1) + (10:11 @2) + (1:00 @3) 0.95 km (58:37 / km)
ahr:111 max:141 shoes: Asics Gel Rocket (Squash No.2)

Right Handed Pennant at Mac
Lost 3-2 vs DE 320
1st game - good, controlling pace and patient
2nd game - similar to go up 2-0
3rd game - longer rallies and arm fatigued about 10-10. Up 13-12 but lost it. Shoulder dead from heavy lifting at work past couple of days
4th game - no length or strength in shots
5th game - no chance

Tuesday Aug 15 #

7 AM

Cycling 42:02 intensity: (33:25 @1) + (7:29 @2) + (1:08 @3) 14.4 km (20.6 kph) +240m
ahr:106 max:141 shoes: Avanti Corsa

Recovery ride in LCNP

Monday Aug 14 #

2 PM

Tennis 55:29 intensity: (53:18 @1) + (1:07 @2) + (1:04 @3) 1.82 km (30:33 / km) +3m 30:17 / km
ahr:99 max:125 shoes: Merrell Trail Glove 3

Tennis with Ben. We're getting much better!
7 PM

Running 5:15 intensity: (18 @1) + (2:29 @2) + (2:28 @3) 1.01 km (5:13 / km) +11m 4:57 / km
ahr:138 max:148 shoes: Asics Gel Rocket (Squash No.2)

Run to squash
8 PM

Squash 40:41 intensity: (35:35 @1) + (4:14 @2) + (52 @3) 0.62 km (1:05:18 / km)
ahr:107 max:141 shoes: Asics Gel Rocket (Squash No.2)

Right Handed Hits at Mac
Easy games with Manav and Steve
9 PM

Swimming 24:07 intensity: (4:07 @2) + (20:00 @3) 1.0 km (2.5 kph)

Easy 5 x 200m recovery

Sunday Aug 13 #

Event: City2Surf
 
8 AM

Running 1:08:08 intensity: (46 @1) + (17:29 @2) + (48:29 @3) + (1:21 @4) + (3 @5) 13.98 km (4:52 / km) +219m 4:31 / km
ahr:142 max:174 shoes: Altra The One 2.5

City2Surf 2017

Recovery run pacing Alex. The aim was sub 5min/km but we quickly fell behind at Heartbreak Hill. Had to stop and wait for him at the top then kept going and on the 2nd small incline I lost him. Waited a bit then decided to flog it back down the hill from 12km onwards. Sooo much traffic as expected and had to walk a couple of time but if fresh I reckon 3min/km down the hill is easily doable. Great weather!
2 PM

Walking 35:31 intensity: (35:30 @1) + (1 @2) 2.67 km (13:17 / km) +46m 12:14 / km
ahr:90 max:108 shoes: Merrell Trail Glove 3

Sunny arvo geocache with the RMC girls Keely, Cindy, Sarah, Elle and Tash. We found 2/3 including a "Mystery" cache which included using clues to navigate around the library. Loads of fun! :)

Saturday Aug 12 #

8 AM

Running 4:01:16 intensity: (41:41 @1) + (54:55 @2) + (1:50:13 @3) + (29:48 @4) + (4:39 @5) 20.06 km (12:02 / km) +1699m 8:27 / km
ahr:140 max:186 shoes: Altra Lone Peak 3.0

Easy long run with the Trailblazers from Perry to Lockleys then onto Pinnacles and back. Legs were so tired before starting so pace was slow but still too quick for the group. Blown away by the views and the tracks - magic stuff! Really enjoyed the climbed to Lockleys but chilly at the top. I'll be back for more another time with fresh legs :) maybe even in October ;)

Friday Aug 11 #

4 PM

Strength 10:10 intensity: (10:09 @1) + (1 @2)
ahr:82 max:108

10 x 1min continuous exercises

Running 5:11 intensity: (50 @1) + (4:20 @2) + (1 @3) 1.02 km (5:03 / km) +11m 4:48 / km
ahr:123 max:138 shoes: Asics Gel Rocket (Squash No.2)

Easy run to squash

Squash 47:11 intensity: (46:49 @1) + (21 @2) + (1 @3) 1.91 km (24:39 / km)
ahr:100 max:132 shoes: Asics Gel Rocket (Squash No.2)

Right Handed Hits at Mac
3 games with an improved Pat and then rotational points with Chung. Legs very fatigued after last night. Mainly went to test wrist which is 100% so thats good news.

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