Training Log Archive: Steve RIn the 7 days ending Mar 15, 2015:
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Sunday Mar 15, 2015 #
Event: Sydney Sprint Series #7
10 AM
Squash 1:00:00 [4]
6 PM
Orienteering race 21:41 [3] ***
spiked:24/26c shoes: New Balance M870v3
Sprint Series #7 at Middle Head
Nice new map and course - thanks Andy.
Should've put the control descriptions in the sleeve because they disintegrated quickly in my hand in the driving rain. Didn't notice the 1:2000 inset for the initial controls so had a slow start around the buildings reading the 1:4000. Ok through the open sections but a costly error having to back track from 13 to 11 after realising I'd missed it. The 1:2000 inset definitely helped for the tunnels. Had a shocker to 17 - took me ages to find the obvious steps down. Finished well down in 31st. Haven't run in heavy rain for a while - good fun splashing through the puddly tracks.
Nice new map and course - thanks Andy.
Should've put the control descriptions in the sleeve because they disintegrated quickly in my hand in the driving rain. Didn't notice the 1:2000 inset for the initial controls so had a slow start around the buildings reading the 1:4000. Ok through the open sections but a costly error having to back track from 13 to 11 after realising I'd missed it. The 1:2000 inset definitely helped for the tunnels. Had a shocker to 17 - took me ages to find the obvious steps down. Finished well down in 31st. Haven't run in heavy rain for a while - good fun splashing through the puddly tracks.
Saturday Mar 14, 2015 #
8 AM
Running 1:45:00 [4] 18.5 km (5:41 / km)
shoes: New Balance M870v3
Ran up the valley to Sth Wahroonga and back via Pennant Hills. Explored some nice tracks around Fox Valley that we missed on the Roagine. Coasted the flat and downhill sections and pushed on the climbs.
Friday Mar 13, 2015 #
1 PM
Swim 40:00 [3]
Thursday Mar 12, 2015 #
7 PM
Squash 45:00 [5]
Pennant Rnd 2. 3-1 win vs SB (230).
Wednesday Mar 11, 2015 #
6 PM
Orienteering race 45:42 [5] *** 9.3 km (4:55 / km)
spiked:24/25c shoes: Brooks Pure Cadence
Nice new map of Manly Vale/Allambie Heights including the SE part of Manly Dam. Good course with lots of bush and the street controls hard to link efficiently. Perhaps another bush control placed below 23-2 would have made 2 more enticing (vs the street slog between 23-11) and given another route choice from 30.
Did a clockwise loop starting with a tough climb through the streets via 17-9-27-8-29-20. Then some bush 19-28-18. Lost about a minute losing the track to 28 and going indirectly through the white. Nice run across the dam footbridge and through the bush for 16-7-30-13. Hesitated a little looking too early for the bare rock (23). Feeling strong and pushed the pace around the streets of Allambie Heights 11-1-21-22-12-24 then a bit of recovery through the tricky tracks for 6-26-25 before a sprint finish across the ovals picking up 14-5. Apart from 28 another clean run.
Skipped 10, 3, 2, 4 & 15 for 540pts. Was 40secs late so netted 530. Andy & Gill 480's, both tapering for the 6ft Track marathon on the weekend.
Did a clockwise loop starting with a tough climb through the streets via 17-9-27-8-29-20. Then some bush 19-28-18. Lost about a minute losing the track to 28 and going indirectly through the white. Nice run across the dam footbridge and through the bush for 16-7-30-13. Hesitated a little looking too early for the bare rock (23). Feeling strong and pushed the pace around the streets of Allambie Heights 11-1-21-22-12-24 then a bit of recovery through the tricky tracks for 6-26-25 before a sprint finish across the ovals picking up 14-5. Apart from 28 another clean run.
Skipped 10, 3, 2, 4 & 15 for 540pts. Was 40secs late so netted 530. Andy & Gill 480's, both tapering for the 6ft Track marathon on the weekend.
Monday Mar 9, 2015 #
8 PM
Squash 45:00 [5]
Internal comp. 3-1 loss to SK (237).