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Training Log Archive: Steve R

In the 7 days ending Feb 9, 2015:

activity # timemileskm+m
  Running1 3:22:00 17.9(11:17) 28.8(7:01)
  Squash2 2:00:00
  Orienteering2 1:12:37 8.02(9:04) 12.9(5:38)10 /15c66%
  Swim1 45:00
  Total6 7:19:37 25.91 41.710 /15c66%

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Sunday Feb 8, 2015 #

9 AM

Squash 1:00:00 [3]

Practice games with KV & SM. Legs sore from yesterday's run but felt ok once warmed up.
6 PM

Orienteering race 27:53 [3] ***** 4.0 km (6:58 / km)
spiked:10/15c

Sprint Series #4 at The Clay Pan
Should have brought a compass for this very difficult course. Hesitant through the first 8 controls with 1min+ mistakes on the way to 3 (headed towards 13), 6 (missed several turnoffs) and 7 (looked on the wrong track parallel). Had a much cleaner run in the second half climbing from 24th into 10th place. 6mins behind Toby. Lacking energy.

Saturday Feb 7, 2015 #

8 AM

Running 3:22:00 [3] 28.8 km (7:01 / km)

Brutal long run with Andy, Josh, Mounty and Bull. Humid but thankfully the temperature remained in the low 20s all morning. A very tough first 10km along the Benowie track from Berowra station to Mt Ku-Ring-Gai then down to Cowan creek. Had an Icy pole stop at Apple Tree Bay then on to Bobbin Head and along the Warrimoo track. Walked the steep part. Took a wrong turn on the unfamiliar Darri track but fortunately we were able to easily cut up between some houses into St Ives Chase. Struggled in the last 30mins through the streets to Pymble station. But somehow found the energy for a 49sec 300m sprint around Bannockburn Oval, 2nd behind Andy. Haven't run over 3hrs for a while so glad I was able to hang in there, albeit by a thread. Got an annoying blister on my big toe.

Thursday Feb 5, 2015 #

7 AM

Swim 45:00 [3]

Wednesday Feb 4, 2015 #

6 PM

Orienteering race 44:44 [5] ** 8.9 km (5:02 / km)
shoes: New Balance M870v3

Good course with lots of options and steep hills.

Started with 8 and through the dark tunnel to 28. A tough climb from 29-19 then the street loop around Northwood 9-16-18 (nice view) 30-20-24. Through the golf course for 10-17 (lost 10s looking on the wrong side of fence for 17). 22-3-11-2 (skipped 1). Another tough climb 21-4-12 then along the road to 23. Up to 5 then 6 via the highway. More hills to 13-7 then dipped into the nice tracks for 27-14. Finished via 15-26-25. Was hesitant exiting 25. Scored 590 in 44.44. Ondej 580, Andy 570.
9 PM

Squash 1:00:00 [4]

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