Training Log Archive: Steve RIn the 31 days ending Oct 31, 2015:
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Saturday Oct 31, 2015 #
Squash 2:00:00 [3]
Friday Oct 30, 2015 #
Orienteering 45:00 [5]
shoes: New Balance M880BY4
Thursday Oct 29, 2015 #
Squash 1:30:00 [3]
Wednesday Oct 28, 2015 #
Orienteering race 48:28 [5] ** 10.1 km (4:48 / km)
spiked:25/28c shoes: New Balance M880BY4
Nice cool conditions. Well set course with terrific views over Middle Harbour (20,27), nice track between 21-29 & a the toughest climb of the series so far - up from the Marina (28-25-11).
I did a clockwise loop: 12-6-27-14-4-20-30-3-21-18-29-2-15-5-13-23-7-24-19-22-16-26-10-17-28-25-11-1. Had a clean run up til 22 where I lost a minute missing the small track, then another minute searching slightly NW for 10, and 30s cutting too high between 17 & 28.
Left off 8 & 9 for 580, 3.5 mins late = net 540. Glenn 550, Richard 540, James 530, Malcolm & Andy 520.
Tuesday Oct 27, 2015 #
Swim 45:00 [3]
Sunday Oct 25, 2015 #
Running 2:17:00 [4] 22.4 km (6:07 / km)
Squash 45:00 [5]
A grade Plate SF
2-3 loss to MH (248)
Orienteering race 43:30 [3] ** 8.7 km (5:00 / km)
spiked:26/26c shoes: New Balance M880BY4
Nice evening for a run. Lots of route options, especially around Cooper Park. Went: 11-26-4-1-27-23-7-28-22-29-6-24-18-2117-3-16-5-19-30-9-14-8-15-25. Missed 13-10-2-20 for 540. Didn't push too hard after some high intensity efforts the past few days. Navigation was precise.
Saturday Oct 24, 2015 #
Squash 30:00 [5]
Round 1
3-1 win vs AF (214)
Squash 20:00 [5]
3-0 loss vs EP (254)
Thursday Oct 22, 2015 #
Squash 1:15:00 [5]
2-3 (71-80) loss to VH (247). Saved 2 match points in the 4th but squandered 2 in the 5th.
Wednesday Oct 21, 2015 #
Orienteering 48:43 [5] ** 12.1 km (4:02 / km)
spiked:27/28c shoes: New Balance M880BY4
12km is the furthest I've run for a summer series I think. Started with 2 then through the corporate park which took longer than expected (4-30-18-23-10-7-26). Snaked through the streets for 27-13 then changed my route plan by looping in 28-14 on the way down south. This turned out to be a good move and made the decision to skip 1 on the way back much easier as it was now very isolated. Streets again for 25-22-17-11-15-12-6. A tough undulating slog to 24-8 then 20-21-19-29-16-3 and 9 which wasn't worth it. My only navigation error was overrunning the street turnoff to 10 (20secs).
Skipped 1 & 5 for 580, 4mins late for a net 540.
James 520, Andy, Glenn & Richard M 510.
Running (Warm Down) 30:00 [2] 4.0 km (7:30 / km)
shoes: New Balance M880BY4
Tuesday Oct 20, 2015 #
Squash 1:00:00 [3]
Monday Oct 19, 2015 #
Swim 45:00 [3]
Sunday Oct 18, 2015 #
Squash 45:00 [4]
Strength & Conditioning 5:00 [5]
Orienteering race 47:13 [4] *** 9.5 km (4:58 / km)
spiked:28/28c shoes: New Balance M880BY4
Always a nice scenic run around here with some testing climbs.
Did an anticlockwise loop starting north to 12. Had a clean run with concentration only lapsing when I forgot to go in-out for 9 near The Gap. Forgot my watch but judged it pretty well - skipping 9 & 16 for 570 in 47.13.
Saturday Oct 17, 2015 #
Squash 1:30:00 [4]
Thursday Oct 15, 2015 #
Squash 50:00 [5]
Tight 3-1 win vs SJ (240).
Wednesday Oct 14, 2015 #
Orienteering race 44:00 [5] *** 8.5 km (5:11 / km)
spiked:26/27c shoes: New Balance M880BY4
Planned a good overall route. Deciding if/when to link in the central controls (29,10,8) needed a bit of thought.
Went 11, 21, skirted the golf course to 12, 1, tracks to 2, 22, 3, 24, 13, 23, 14, 8, 14, 15, 25, 5, 26, 16, 6, 27, 18, 17, 28, road-track to 19, 9, 20, then some tough climbs in & out to 29 and 30 to the finish.
Only mistake was missing the minor track turn off to 24 - lost a few minutes looking around the track to the north.
Left out 4, 7 & 10 for 570pts in 44mins. Richard 590, James 580 & Andy 570.
Tuesday Oct 13, 2015 #
Squash 1:00:00 [3]
Sunday Oct 11, 2015 #
Orienteering race 43:33 [4] ** 9.9 km (4:24 / km)
spiked:29/29c shoes: New Balance M880BY4
Nice run in the intermittent rain. Started south 30-9-19-8-22-9-16-7-29-17-28. Was going well for time so I collected some controls in the north that I didn't originally plan for (1, 3, 10, 4). Ended up being a very circuitous route: 2-14-5-15-25-1-21-11-13-3-27-12-10-24-4-26-20-23-18. Navigation was spot on. Got all controls except #6, 90sec under.
Saturday Oct 10, 2015 #
Squash 1:30:00 [4]
Friday Oct 9, 2015 #
Swim 45:00 [3]
Thursday Oct 8, 2015 #
Squash 1:00:00 [5]
Wednesday Oct 7, 2015 #
Orienteering race 49:12 [3] ** 8.6 km (5:43 / km)
spiked:23/24c shoes: New Balance M880BY4
Nice course around Batten Creek. The long waits to cross Mowbray Rd a few times were frustrating but at least gave me time to reassess my ever-changing route plan. Went 19-30-29-20-21-18-13-28-27-26-15-24-23-3-25-4-11-2-1-16-5-17-22-12.
Ran with my squash teammate Keelan up to 23, giving him some navigation tips along the way. The pace was easy - saving our legs for an important pennant match on Thursday. Only costly error was taking a wrong turn between 2-1 after getting swooped by an aggressive magpie. Ended up 5mins late for a net 480.
Tuesday Oct 6, 2015 #
Squash 1:00:00 [4]
Monday Oct 5, 2015 #
Squash 2:00:00 [4]
Saturday Oct 3, 2015 #
Running 18:10 [5] 5.0 km (3:38 / km)
shoes: New Balance M880BY4
Squash 1:30:00 [4]
Strength & Conditioning 15:00 [5]
Friday Oct 2, 2015 #
Running 26:50 [4] 6.6 km (4:04 / km)
Swim 45:00 [4]
Thursday Oct 1, 2015 #
Squash 40:00 [4]