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Training Log Archive: keelanbirch

In the 7 days ending Feb 28, 2016:

activity # timemileskm+m
  Rogaining1 5:09:34 27.08(11:26) 43.59(7:06) 851
  Run1 2:00:27 13.15(9:09) 21.17(5:41) 260
  Ride5 1:49:03 21.69(11.9/h) 34.91(19.2/h) 376
  Squash3 1:45:00
  Tennis 1 1:09:15 1.74(39:54) 2.79(24:48)
  Swim2 51:11 1.74(2.0/h) 2.8(3.3/h)
  Orienteering1 43:58 5.72(7:41) 9.2(4:47) 170
  Total14 13:28:28 71.12 114.46 1657

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MoTuWeThFrSaSu

Sunday Feb 28, 2016 #

4 PM

Squash (MQ) 30:00 [3]
ahr:114 max:140 shoes: Asics Gel Rocket (Squash No.1)

Games with Stan

Saturday Feb 27, 2016 #

7 AM

Ride (MQ to Lane Cove NP) 24:56 [2] 8.76 km (21.1 kph) +48m
ahr:95 max:129 shoes: Avanti Corsa

Ride there
9 AM

Rogaining (Metrogaine) 5:09:34 [3] *** 43.59 km (7:06 / km) +851m 6:28 / km
ahr:136 max:168 shoes: Vibram FiveFingers Trek Ascent

My first marathon and rogaine around Lane Cove NP with Steve and Jem. Was tough work in heat with camelback chaffing from wearing a singlet and stubbing my toes multiple times. Long out and back to 94 to finish.
Results and Splits
Lane Cove Rivergaine 2016 - Part 1
Lane Cove Rivergaine 2016 - Part 2
5 PM

Ride (Lane Cove NP to MQ) 29:29 [2] 8.9 km (18.1 kph) +103m
ahr:113 max:139 shoes: Avanti Corsa

Ride back to college

Friday Feb 26, 2016 #

10 AM

Swim (MQ) 20:04 [2] 1.2 km (3.6 kph)

Easy

Wednesday Feb 24, 2016 #

11 AM

Ride (Commute) 7:07 [2] 2.13 km (18.0 kph) +19m
shoes: Avanti Corsa

Ride to MAASH
4 PM

Ride (Marsfield to Denistone) 17:54 [2] 6.47 km (21.7 kph) +69m
ahr:110 max:145 shoes: Avanti Corsa

Ride to orienteering
5 PM

Orienteering race (Sydney Summer Series #21) 43:58 [5] *** 9.2 km (4:47 / km) +170m 4:22 / km
ahr:169 max:182 shoes: Vibram FiveFingers Trek Ascent

SSS score course PB
Results and Splits

6 PM

Ride (Denistone to MQ) 29:37 [2] 8.65 km (17.5 kph) +136m
ahr:117 max:145 shoes: Avanti Corsa

Ride back to college

Tuesday Feb 23, 2016 #

5 AM

Run long (Lane Cove NP) 2:00:27 [3] 21.17 km (5:41 / km) +260m 5:22 / km
ahr:141 max:174 shoes: Vibram FiveFingers Trek Ascent

River loop with Steve
3 PM

Squash (MAASH) 45:00 [2]
ahr:100 max:134 shoes: Asics Gel Rocket (Squash No.1)

Skills and drills with Dom

Monday Feb 22, 2016 #

1 PM

Swim intervals (MQ) 31:07 [4] 1.6 km (3.1 kph)

W/U 200m, 10 x 100m, W/D 400m
7 PM

Tennis (MQ) 1:09:15 [1] 2.79 km (24:48 / km)
ahr:93 max:129 shoes: Asics Gel Rocket (Squash No.1)

First hit in 5 years with Ben
Lost 6-1, 6-4
8 PM

Squash (MQ) 30:00 [3]
ahr:119 max:155 shoes: Asics Gel Rocket (Squash No.1)

Hits with Dom (28-26) and Ben (15-12)

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