Training Log Archive: Steve RIn the 7 days ending Mar 7, 2015:
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Saturday Mar 7, 2015 #
Event: Sydney Sprint Weekend
10 AM
Squash 1:00:00 [3]
3 PM
Orienteering race 16:55 [4] ***
spiked:16/21c shoes: Brooks Pure Cadence
NOL Sprint Heat A
Nice new map at Botany with sand/scrub in the west and ponds & park in the east. Stuffed up the start not orienting my map properly. Lost a minute running west instead of east. Okay through the dunes except for taking a bad line through the bush to 4. Some hesitation here and there and slowed down at each control to check numbers. Finished well down in 24th / 31 in a high quality field.
Nice new map at Botany with sand/scrub in the west and ponds & park in the east. Stuffed up the start not orienting my map properly. Lost a minute running west instead of east. Okay through the dunes except for taking a bad line through the bush to 4. Some hesitation here and there and slowed down at each control to check numbers. Finished well down in 24th / 31 in a high quality field.
Thursday Mar 5, 2015 #
9 PM
Squash 30:00 [4]
Pennant Div-3 Round 1
Knee sore going in & worried that I'd pay the price for pushing hard yesterday. But felt ok once warm & the adrenalin kicked in. Played well to get away with a 3-0 win against AR (225).
Knee sore going in & worried that I'd pay the price for pushing hard yesterday. But felt ok once warm & the adrenalin kicked in. Played well to get away with a 3-0 win against AR (225).
Wednesday Mar 4, 2015 #
6 PM
Orienteering race 43:43 [5] ** 10.0 km (4:22 / km)
spiked:24/25c shoes: Brooks Pure Cadence
SSS 23 at Nth Turramurra
Nice hilly course with all the 30 pointers on the bush tracks. Took a while to plan & figure out which controls to miss. Route was well judged in the end - leaving out 1, 4, 5, 6 & 19.
Started with a flat run along Bobin Head Rd 2-8, then down to 17 and into the bush for 27-26 along the single track to 25. Then a circuitous run through the streets of Nth Wahroonga 10-9-7-20-18-14-3-12-13. Back onto the fire trails for an out and back picking up 22 & 15 then down to 16-24. A tough climb up through 21-11 then a nice flat section 23-29. Another steep climb up to 30 but was able to keep pushing hard. Another out and back to 28 to finish.
Navigation was good with only a slight stumble at 18 (looking in the car park), and cautiously slowing down approaching 21 & 29. Legs felt strong but R knee was a sore going down the steep hills. Perhaps could've squeezed in another 10 points (1 or 6?) but that would've probably pushed me over the 45mins.
Scored 540. Jeremy 530, Andy & Richard G 510. Respect to Glenn for going 12.4km for the 600 in 55:13 (490).
Nice hilly course with all the 30 pointers on the bush tracks. Took a while to plan & figure out which controls to miss. Route was well judged in the end - leaving out 1, 4, 5, 6 & 19.
Started with a flat run along Bobin Head Rd 2-8, then down to 17 and into the bush for 27-26 along the single track to 25. Then a circuitous run through the streets of Nth Wahroonga 10-9-7-20-18-14-3-12-13. Back onto the fire trails for an out and back picking up 22 & 15 then down to 16-24. A tough climb up through 21-11 then a nice flat section 23-29. Another steep climb up to 30 but was able to keep pushing hard. Another out and back to 28 to finish.
Navigation was good with only a slight stumble at 18 (looking in the car park), and cautiously slowing down approaching 21 & 29. Legs felt strong but R knee was a sore going down the steep hills. Perhaps could've squeezed in another 10 points (1 or 6?) but that would've probably pushed me over the 45mins.
Scored 540. Jeremy 530, Andy & Richard G 510. Respect to Glenn for going 12.4km for the 600 in 55:13 (490).
8 PM
Running warm up/down 25:00 [3] 3.5 km (7:09 / km)
shoes: Brooks Pure Cadence
Warm down. Collecting controls in the dark including the ultimate lonely pot #5 - at the bottom of the aptly named Kokoda Ave.
Monday Mar 2, 2015 #
9 PM
Squash 35:00 [5]
Internal Comp 3-0 win vs SG (204).
Sunday Mar 1, 2015 #
Event: Sydney Sprint Series #6
10 AM
Squash 1:00:00 [3]
Practice games with Stan & Keelan. Legs ok.
6 PM
Orienteering race 32:19 [3] **** 5.0 km (6:28 / km)
spiked:13/18c shoes: Asics contend 2
Sprint Series 6 at Abbotsford
A good map & course. Poor run. Mucked up exiting the forked control twice. Went to 17 instead of 4 (3.5 mins). Also stuffed exiting 7 - misreading the steps below 7 as uncrossable wall. Nearly slipped a few times on the wet paths and stairs.
A good map & course. Poor run. Mucked up exiting the forked control twice. Went to 17 instead of 4 (3.5 mins). Also stuffed exiting 7 - misreading the steps below 7 as uncrossable wall. Nearly slipped a few times on the wet paths and stairs.