Training Log Archive: Steve RIn the 7 days ending Feb 16, 2015:
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Monday Feb 16, 2015 #
9 PM
Squash 1:05:00 [5]
Internal Rnd 3. Narrow 3-2 loss to MA (240).
Sunday Feb 15, 2015 #
Event: Sydney Sprint Series #5
10 AM
Squash 1:30:00 [4]
6 PM
Orienteering race 20:17 [4] *** 3.5 km (5:48 / km)
spiked:12/16c
Sprint #5 at Castle Hill (Fred Caterson Reserve).
Solid run until I lost contact with the map near 13 & 14. Lost a couple of minutes there as well as not choosing good routes to 6 (from below) & 16 (from north). Mostly struck to the tracks to be safe, but could've taken some shortcuts through the white. Finished 10th, 3:30 behind Andy.
Solid run until I lost contact with the map near 13 & 14. Lost a couple of minutes there as well as not choosing good routes to 6 (from below) & 16 (from north). Mostly struck to the tracks to be safe, but could've taken some shortcuts through the white. Finished 10th, 3:30 behind Andy.
Saturday Feb 14, 2015 #
9 AM
Squash 40:00 [3]
10 AM
Strength & Conditioning 20:00 [5]
Rope climbing, battle ropes & medicine ball circuit. Exhausting!
Friday Feb 13, 2015 #
6 PM
Running 1:25:00 [4] 14.8 km (5:45 / km)
shoes: Mizuno Wave Precision 13
Run from Mac Sports Fields up the Lane Cove Valley tracks to Thornleigh Oval. Heavy rain going thru Pennant Hills but eased on the way back for a pleasant run.
Thursday Feb 12, 2015 #
9 PM
Squash 1:00:00 [4]
Wednesday Feb 11, 2015 #
6 PM
Orienteering race 44:45 [5] ** 10.2 km (4:23 / km)
spiked:27/29c shoes: New Balance M870v3
SSS 20 at Pymble Hill
Nice course around the hilly streets. Not as long and punishing as some recent courses on this map where top scores have been in the 400s but was still a tough workout. The main planning decisions were when to link in 6-8-18 and how many 10-pointers to drop. Planned to drop 5 and leave 10 as a maybe.
Started with 1 followed by a sprint across the oval to 12. My legs were feeling much fresher than they did here on Saturday - obviously! Then did the northern controls via 21-28-7-26-20-30-9-18-8-6-3-14. Was going ok for time so picked up 10 then 17-25-29. A long gradual incline to 16 then down to 27-19-24-15-4. A tough grind up the highway to 23 then pushed hard to the finish via 13-22-2-11. Only one small error (20s) searching around the electricity box instead of the post for 2 and some hesitations at 28, 20 & 30. Picked a good route and timed it well again - back with only 15secs to spare.
Richard G also scored 590. Andy & Jeremy 570.
Nice course around the hilly streets. Not as long and punishing as some recent courses on this map where top scores have been in the 400s but was still a tough workout. The main planning decisions were when to link in 6-8-18 and how many 10-pointers to drop. Planned to drop 5 and leave 10 as a maybe.
Started with 1 followed by a sprint across the oval to 12. My legs were feeling much fresher than they did here on Saturday - obviously! Then did the northern controls via 21-28-7-26-20-30-9-18-8-6-3-14. Was going ok for time so picked up 10 then 17-25-29. A long gradual incline to 16 then down to 27-19-24-15-4. A tough grind up the highway to 23 then pushed hard to the finish via 13-22-2-11. Only one small error (20s) searching around the electricity box instead of the post for 2 and some hesitations at 28, 20 & 30. Picked a good route and timed it well again - back with only 15secs to spare.
Richard G also scored 590. Andy & Jeremy 570.
Tuesday Feb 10, 2015 #
8 PM
Squash 30:00 [5]
Internal comp Round 2. 3-0 win vs AC (230).