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Training Log: Unsquashable

In the last 7 days:

activity # timemileskm+m
  Running3 9:18:00 51.42(10:51) 82.75(6:45) 2962
  Squash2 2:01:30 2.55(47:41) 4.1(29:38)
  Total5 11:19:30 53.97(12:35) 86.85(7:49) 2962
averages - sleep:4 rhr:37
«
4:45
0:00
WeThFrSaSuMoTu

Monday Apr 23 #

9 AM

Running 57:11 intensity: (2:39 @1) + (3:18 @2) + (44:20 @3) + (5:52 @4) + (1:02 @5) 8.78 km (6:31 / km) +301m 5:34 / km
ahr:151 max:177 shoes: Altra Lone Peak 3.0 (Yellow)

Easy run with Matt S before work downs Brown's, STEP Track then a steep track up to Ron Payne Oval that I hadn't done before

Sunday Apr 22 #

11 AM

Squash 57:03 intensity: (3 @1) + (7:00 @2) + (50:00 @3) 1.7 km (33:34 / km)
shoes: Altra Lone Peak 3.0 (Yellow)

Length games and drills with Dan L, Stan and Vipul

Saturday Apr 21 #

7 AM

Running 4:45:23 intensity: (18:00 @1) + (54:08 @2) + (3:00:38 @3) + (21:45 @4) + (10:52 @5) 43.97 km (6:29 / km) +1640m 5:28 / km
ahr:147 max:195 rhr:37 slept:4.0 shoes: Altra Lone Peak 3.0 (Yellow)

Another longie with Bart along Narrow Neck with sweet, unexpected views at the end. Down a sketchy Taros Ladder, some cracking single track then out to Dunphys. Grinding firetrail back to 6 foot then loved it up Nellies. Running off 4hrs sleep meant mental waves in the 2nd half but physically good. Detour to a lookout to tick off the marathon (my fastest yet according to strava lol) and put an effort back up to the car. 2L trail brew, 2 cliff blocks.

Friday Apr 20 #

Note
(rest day)

No squash DOMS thanks to 3 glasses of MSM the night before :o

Also some fucking awesome news today:

Firstly, nabbed a free entry into the Elephant 25km via FB
Secondly, my aunties (!!) in England are getting married so heading over to there in May 2019 with family.
Thirdly, my cousins reckon they can get me work in summer season over in Chamonix next year for UTMB. Sister is looking at doing the same. Ideal plan is to finish uni, travel around Australia until May then go work in Europe.
Finally, since i'll be over there at the time i'll run CCC or TDS. I'll have enough points from UTA100, GNW100 and other stuff to qualify too.

Ondrej - when's your wedding/Europe brewery run happening again? :)

Thursday Apr 19 #

Note
(rest day)

Legs fresh but expecting squash DOMS tomorrow

Wednesday Apr 18 #

9 AM

Running 3:35:26 intensity: (9:45 @1) + (40:40 @2) + (2:25:50 @3) + (17:07 @4) + (2:04 @5) 30.0 km (7:11 / km) +1021m 6:08 / km
ahr:146 max:173 shoes: Altra Lone Peak 3.0 (Yellow)

Little Wobby to Wondabyne via Pindar Caves with Bart

Rubbish clean up ('plogging') that started with an maze through the Little Wobby wharfs/houses then a bushbash and cliff scramble up to the Ridge Track. Some slow weaving along a scratchy single track, bit of firetrail then a fun scramble to some surprisingly impressive views from Mt Wondabyne. GNW was great down and up from Kariong Falls which was also better than expected. Long, scratchy out-and-back to Pindar Caves. Worth. Felt good so put in an effort back down to the station and got there as the train arrived but couldn't cross the barrier...

Pretty stoked with recovery after yesterday. Putting it down to 3 cups of MSM the night before. Nice area too, would definitely return with a more optimal route. 2L trail brew, some clif blocks
7 PM

Squash 1:04:27 intensity: (1:00:00 @3) + (4:00 @4) + (27 @5) 2.4 km (26:51 / km)
shoes: Asics Gel Rocket (Squash No.2)

Pennant Round 7 at Mac
Won 3-2 vs BR 280

1st game - felt good going into it and I think the run beforehand had a relaxing effect. He was attacking everything and was working. Both had chances but lost 21-19

2nd game - thought I'd weathered the storm last game and could play into it more but he was still creaming winners. I didn't play particularly bad either to lose it

3rd game - started warming into it tactically and could tell his attacking intensity dropped slightly so captialised on it. Confidence trickle boasts started working

4th game - similar to 3rd and pretty comfortable throughout

5th game - down 10-8 I mounted a small comeback to take it 15-10. Not sure if he tinned out or I just stepped up with experience/clutch. Probs a combination. Happy with this match after a long run.

Team won the local derby on points in another long night so still top of table and somehow I'm currently comp MVP

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