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Training Log: Unsquashable

In the last 7 days:

activity # timemileskm+m
  Running8 6:05:30 33.04(11:04) 53.18(6:52) 2859
  Kayaking1 1:32:24 2.73(1.8/h) 4.39(2.9/h)
  Walking1 1:14:48 3.55(21:06) 5.71(13:06) 226
  Strength & Conditioning1 58:42
  Total11 9:51:24 39.32 63.27 3084
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Tuesday Dec 12 #

8 AM

Running 18:21 intensity: (44 @1) + (12:19 @2) + (5:02 @3) + (16 @4) 2.78 km (6:36 / km) +105m 5:33 / km
ahr:137 max:163 shoes: Altra King MT

Taking the Blackbutt track down to Callicoma Falls for a mountain shower. This area is so awesome i don't know why more people come out here. Didn't see anyone the whole time. Perfect.
9 AM

Walking 1:14:48 intensity: (1:14:47 @1) + (1 @2) 5.71 km (13:06 / km) +226m 10:57 / km
ahr:84 max:111 shoes: Altra King MT

Wonga Walk from Dorrigo Rainforest Centre. Very nice!

Crystal Shower Falls
Crystal Shower Falls

Tristania Falls
Tristania Falls
10 AM

Running 5:38 intensity: (54 @1) + (4:38 @2) + (6 @3) 1.02 km (5:33 / km) +44m 4:34 / km
ahr:126 max:138 shoes: Altra King MT

Dangar Falls

Bit more of a tourist spot so didn't stay long. Impressive waterfall.
Dangar Falls

Unfortunately the van only runs on gas and there is no refuel points between Bellingen and Armidale so reluctantly headed home as didn't want to risk running out. Original plan was to continue on the Cathedral Rock, Ebor Falls, Point Lookout (New England Wilderness Walk) and Wollomombi Falls/Gorge - will have to visit later this week. Rolling back down Dorrigo Mountain to Bellingen via Griffiths Lookout which is quite spectacular too.
Griffiths Lookout

Monday Dec 11 #

10 AM

Running 31:12 intensity: (2:03 @2) + (6:25 @3) + (5:27 @4) + (17:17 @5) 4.6 km (6:47 / km) +390m 4:46 / km
ahr:154 max:188 shoes: Altra King MT

Breaking up the drive with a hard effort up from Wedds Road to the phone tower and back running all the steep parts. Kept the pace solid on the way down too.
11 AM

Running 44:43 intensity: (3:37 @1) + (15:27 @2) + (25:36 @3) + (3 @4) 6.96 km (6:25 / km) +208m 5:35 / km
ahr:137 max:165 shoes: Altra Lone Peak 3.0 (Red) No.1

Glennifer Falls

Drove out through Bellingen to Promised Land and tried to navigate the way there along the river. Really should've read up about getting there before going. Spent at least 2hrs rockhopping along the river and passed aft least 20 awesome plunge pools featuring a few that were easily deep enough to jump off from high up. Finally came out to a gorge area and with no obvious way around i turned around. Reading online it said you have to climb around and it's there. Guess i'll have to return another time...

Plunge Pools
Glennifer Falls
Glennifer Falls
Glennifer Falls
5 PM

Running 1:07:18 intensity: (27 @1) + (4:14 @2) + (51:02 @3) + (11:14 @4) + (21 @5) 9.39 km (7:10 / km) +518m 5:37 / km
ahr:150 max:177 shoes: Altra King MT

Originally planned on doing Syndicate Track but entrance was surrounded by stubborn cows that wouldn't move and wasn't keen on taking them on. Headed out in the van up Dorrigo Mountain (just) then along the gravel road to Never Never Picnic Area.

WOW! Started out along Rosewood Track which is a fun flowing single track through super dense rainforest...easily the best trail i've ever run. Passes Coachwood Falls then mad switchbacks down to Red Cedar Falls which is epic! Stopped here for a bit, drinking the fresh mountain water before giving it an effort back up - looks like the segment included my stopping time otherwise i would've had the CR. Another excuse to come back.

Red Cedar Falls
Red Cedar Falls

Then down to Casuarina Falls which is wicked with great views over the valley and climbing back to the carpark. Finished with a meal of 50c organic mangoes with the entire campsite to myself. Dreams do come true! :D

Casuarina Falls
Casuarina Falls

Sunday Dec 10 #

5 AM

Running 1:40:21 intensity: (6:54 @1) + (20:32 @2) + (57:53 @3) + (14:41 @4) + (21 @5) 10.99 km (9:08 / km) +859m 6:34 / km
ahr:145 max:178 shoes: Altra King MT

Spent the night in parents van at magic pools - a quiet, pristine waterhole with a rope swing + the best mountain water ever. Will take the van out for adventures this week too (Dorrigo, Ebor then up to Border Ranges NP for maybe the Lamington Classic - 42km from Binna Burra to Green Mountain return)

Proper mountains today. Pretty bright and humid for 5am. Easy false Tuckers with Konrad. Lazy hiked sections over 30%, cruise down checking the best waterholes ever. Perfect summer location. Legs feel fresh after a good week of vert.

Saturday Dec 9 #

8 AM

Strength & Conditioning 58:42 intensity: (53:55 @1) + (4:00 @2) + (47 @3)
ahr:92 max:140

Woopi Physio Run Conditioning
2 PM

Running 57:58 intensity: (40 @1) + (1:44 @2) + (22:33 @3) + (9:29 @4) + (23:32 @5) 8.39 km (6:55 / km) +647m 4:59 / km
ahr:162 max:185 shoes: Altra King MT

Sealy Lookout down to Coffs through steep forest trails. So nice not having stairs and felt good so ran up all the climbs over 20% but took it easy on descents saving legs for mountains tomorrow. Massive improvement from this time last year when I first came here

Friday Dec 8 #

6 AM

Running 39:59 intensity: (2:51 @1) + (6:18 @2) + (16:06 @3) + (6:43 @4) + (8:01 @5) 9.06 km (4:25 / km) +89m 4:12 / km
ahr:151 max:182 shoes: Altra The One 2.5

Beautiful morning jog around local beaches and Garby Nature Reserve. Effort around Mullaway Headland (much more speed in legs than i thought) then cruise the rest of the way. Felt really good sustaining 4min/km comfy. Awesome swim afterwards.
11 AM

Kayaking 1:32:24 intensity: (1:32:23 @1) + (1 @2) 4.39 km (2.9 kph)
ahr:72 max:115

Light paddle with mum down Red Rock RIver and through the mangroves picking up litter on the way. Felt so remote and pristine.

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