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Training Log: Unsquashable

In the last 7 days:

activity # timemileskm+m
  Cycling3 5:40:56 81.5(14.3/h) 131.16(23.1/h) 2516
  Running3 2:36:50 12.86(12:12) 20.69(7:35) 1039
  Yoga4 1:02:53
  Orienteering1 39:32 4.33(9:07) 6.98(5:40) 28123 /30c76%
  Total11 10:00:11 98.69 158.83 383623 /30c76%
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Thursday Mar 30 #

Note

26th Summer Series Summary

Pretty happy overall with results, definitely getting more consistent and making less navigation errors but a few minor tweaks and i easily been in top 3 each week. Felt like i now have the speed to be a contender it's mostly been poor meal timing leading to bad stomach issues mid run thats let me down (#3 #4, #23, #25). Got to see some awesome new trails and different parts of Sydney.

Highlights:

3 SSS 600's
Solid runs at Lavender Bay, Hurlstone Park, Callan Park and West Penno

Next Season:

Eat a light lunch beforehand!!
Win a SSS overall
11 AM

Yoga 15:46 intensity: (15:45 @1) + (1 @2)
ahr:61 max:93

Feeling fresh after back-to-back rides
6 PM

Orienteering 39:32 intensity: (15:43 @1) + (4:11 @2) + (9:09 @3) + (4:03 @4) + (6:26 @5) 6.98 km (5:40 / km) +281m 4:43 / km
ahr:134 max:180 spiked:23/30c (injured) shoes: Salomon Sense Pro 2

SSS #26 "Pottery Green" - Lane Cove Country Club

470
2nd JM

Tricky course and change the route lots of times, even out on the course. Enjoyed new trails between 27, 18 and 28. Wasn't sure if i'd make it through the whole run but ankle was ok after strapping it up - about 70% of max effort. Nailed the navigation and actually anticipated to run slower but finished with 5mins ahead. The thing is i skipped 11 and 23 between 7 and 16 and if i got it (which i would've) i would've won JM overall. Thought 470 was enough but credit to Toby who ran a solid 510 and pipped me by a "point" overall.

Went: 26-4-8-27-18-28-20-30-25-7-16-15-14-17-24-3-1-13-21-22-12-6-5

Wednesday Mar 29 #

12 PM

Yoga 15:53 intensity: (15:49 @1) + (4 @2)
ahr:59 max:121

Solid stretch session. Feeling fresh after ride yesterday. Ankle good for walking. Will do a test run/walk today or tomorrow
3 PM

Cycling 2:26:49 intensity: (15:12 @1) + (50:05 @2) + (40:15 @3) + (25:07 @4) + (16:10 @5) 54.33 km (22.2 kph) +1061m
ahr:140 max:178 shoes: Avanti Corsa

Bobbo

Hot ride out to Bobbin Head...again! :) This time looping in Apple Tree Bay. Bit slower uphill today due to heat and also went after donating blood so was probably more dehydrated than i realised. Powermeter seems to not like hills, consistently drops out periodically up both climbs...odd.

Tuesday Mar 28 #

8 AM

Yoga 15:47 intensity: (15:46 @1) + (1 @2)
ahr:54 max:88 (injured)

Ankle healing fast. Still painful to walk. 50/50 for SSS. Either way I'll turn up
2 PM

Cycling 2:14:03 intensity: (52:06 @1) + (50:02 @2) + (20:54 @3) + (9:44 @4) + (1:17 @5) 51.97 km (23.3 kph) +1042m
ahr:122 max:164 shoes: Avanti Corsa

Bobbo

It's been a while and everytime i go i keep saying i'll come back more often! Mainly wanted to test out ankle which held up really well (out of the saddle was sketchy). Not sure how i managed a 30 sec PR up Bobbo West - powermeter kept randomly dropping out so just cruised at what felt about 250 watts. Felt pretty easy really which is a good sign of current fitness levels. Cruise around at the end for 1K vert.

Monday Mar 27 #

3 PM

Yoga 15:27 intensity: (15:23 @1) + (3 @2) + (1 @3)
ahr:67 max:123 (injured)

Stretching as much as I could with the bad ankle

Sunday Mar 26 #

Note
(injured)

Ankle pretty badly swollen/puffy so running SSS will depend on recovery.

Looks like I have no choice but to give up the challenge of doing 1hr of activity everyday for this year - not worth training if injured. The whole point was to get me into a habit of exercising and i felt it served its purpose well. Dedicating "me" time to exercise everyday is actually more of a challenge than i imagined, particularly at college. It got me doing walks/runs when i didn't want to and i'm in a good routine with yoga so i'll try to keep that up.
9 AM

Running 3:49 intensity: (50 @1) + (2:55 @2) + (4 @3) 0.72 km (5:17 / km) +6m 5:05 / km
ahr:120 max:137 (injured) shoes: Salomon Sense Pro 2

Rolled ankle going down Jerusalem Bay. Just got complacent for a split second and twisted it on a rock. Will smash it down the descent again as soon as it heals. Hope it's ok for SSS.

Saturday Mar 25 #

9 AM

Running 1:39:03 intensity: (1:51 @1) + (50:28 @2) + (12:27 @3) + (18:26 @4) + (15:51 @5) 11.38 km (8:42 / km) +743m 6:34 / km
ahr:122 max:170 shoes: Newton Distance V

5 x continuous climbs up Ethan's Hill. Practicing hiking up most of the way, focusing on form and light jogging on the flat sections. Feet seemed to be ok once i was warmed up so did one running rep up Marona Firetrail and smashed it on the way down.
3 PM

Running 53:58 intensity: (6:16 @1) + (29:12 @2) + (12:19 @3) + (2:32 @4) + (3:39 @5) 8.59 km (6:17 / km) +291m 5:22 / km
ahr:132 max:180 shoes: Newton Distance V

Scouting out the route for college bushwalk tomorrow. Christie Park crossing was too wet, soccer field crossing was doable but would sketchy on the slippery rocks. Brown's crossable. Couldn't resist grabbing 2 segments on the way back but strava robbed me of 1 because i was too close to it at Brown's so i'll need to come back... :( The other felt good - sub 3min/km for 400m. So much for resting and taking it easy

Friday Mar 24 #

1 PM

Cycling 1:00:04 intensity: (32:43 @1) + (5:09 @2) + (20:00 @3) + (1:24 @4) + (48 @5) 24.87 km (24.8 kph) +412m
ahr:115 max:154 shoes: Newton Distance V

Couple of easy laps of Riverside Drive just before the rain. Powermeter kept dropping out.

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