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Training Log Archive: Steve R

In the 7 days ending Jan 21, 2016:

activity # timemileskm+m
  Squash6 4:35:00
  Swim2 1:30:00
  Running2 1:05:00 3.73(17:26) 6.0(10:50)
  Orienteering1 46:17 6.9(6:43) 11.1(4:10)26 /30c86%
  Total11 7:56:17 10.63 17.126 /30c86%

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FrSaSuMoTuWeTh

Thursday Jan 21, 2016 #

9 PM

Squash 45:00 [4]

Practice match v VK 3-2.

Wednesday Jan 20, 2016 #

7 PM

Orienteering race 46:17 [5] ** 11.1 km (4:10 / km)
spiked:26/30c shoes: New Balance M880BY4

SSS at Leichhardt.

Very hot! Difficult to plan the best route with heaps of starting options 360 degrees and an even scatter around the outside.

Went: 7-16-22-11-26-13-18-28-8-4-23-6-27-9-21-17-20-15-29-5-12-30-19-10-24-2-14-25-3. Should've skipped 3 at the end but didn't start my watch so couldn't judge it.

Ran strongly with only a few hesitations approaching 6, 17, 29 & 30 - but no big errors.

600 - 20 = 580 net. James & Richard M 560, Ondrej & Gill 550.
8 PM

Running (Warm Down) 20:00 [2] 3.0 km (6:40 / km)
shoes: New Balance M880BY4

Collecting controls.

Tuesday Jan 19, 2016 #

8 PM

Swim 45:00 [3]

9 PM

Squash 30:00 [3]

0-3 v Stan

Monday Jan 18, 2016 #

8 PM

Squash 45:00 [3]

Drills with Mel.

Sunday Jan 17, 2016 #

7 AM

Running (Sand hills) 45:00 [3] 3.0 km (15:00 / km)

Wanda sand dune reps with squash club mates.
Warm up & down from/to car park.
5.5 straight up (250m?) & 1 zigzag.
Took it fairly easy pulling the others along.
One straight pushing harder 1.35
10 AM

Squash 35:00 [5]

Match vs Stan. Lost 3-0. Close games. Applied what we learnt yesterday for one of our best contests in ages

Saturday Jan 16, 2016 #

10 AM

Squash 1:00:00 [3]

Lesson with Raj & Stan.
- backhand volley drive technique
- various modified games with focus on getting back to the T.
- court sprints & burpess as punishment for losing games or being lazy with the above.

Friday Jan 15, 2016 #

7 PM

Swim 45:00 [3]

8 PM

Squash 1:00:00 [4]

1-4 v Stan. Good quality.

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