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Training Log Archive: Steve R

In the 7 days ending Feb 1, 2016:

activity # timemileskm+m
  Squash4 4:00:00
  Swim3 2:00:00
  Orienteering2 1:06:20 8.79(7:33) 14.15(4:41)51 /57c89%
  Cycling1 1:00:00 15.53(3:52) 25.0(2:24)
  Running1 45:00 6.11(7:22) 9.83(4:35) 86
  Strength & Conditioning2 30:00
  Total11 9:21:20 30.43 48.98 8651 /57c89%
averages - rhr:50

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Monday Feb 1, 2016 #

7 PM

Running 45:00 [4] 9.83 km (4:35 / km) +86m 4:23 / km
shoes: New Balance M880BY4

Terrys Creek - Eastwood - Shrimpton Creek
8 PM

Squash 30:00 [2]

Strength & Conditioning 15:00 [3]

Squats & Lunges

Sunday Jan 31, 2016 #

10 AM

Squash 1:00:00 [4]
ahr:131 max:175 rhr:50

Games with Stan (1-2) and Ben (2-1).

Whacked my left calf with racquet while attempting a lazy between the legs shot during the warm up. Stung at the time & is a bit sore hours after but didn't affect the games. Just a bruise.

Tried out my new Garmin forerunner 15 & heart rate monitor.
6 PM

Orienteering race 16:40 [4] **** 2.93 km (5:41 / km)
ahr:169 max:180 spiked:24/27c shoes: New Balance M880BY4

Sprint 4 at Middle Head

Great fun. Started with a poor route choice to 1 and compounded it by missing the overgrown track junction (40s). Went well after that trailing Brooner until some hesitations in the forts. Also slowed down through the tricky last part around the houses with lots of quick changes in direction.

5th place, 2min behind Brooner.

Swim 30:00 [3]

At Balmoral Beach. Nice!

Saturday Jan 30, 2016 #

10 AM

Squash 1:00:00 [4]

Lesson from Raj with Stan & Ben. More open games than specific drills today.
Need to improve:
- racquet back further for forehand drops
- exit after playing a tight drop sideways rather than back
- leg strength to recover after retreiving from the front
- backhand volley boasts - same swing as a drive.

Friday Jan 29, 2016 #

6 PM

Swim 45:00 [3]

Wednesday Jan 27, 2016 #

5 PM

Orienteering race 49:40 [5] ** 11.22 km (4:26 / km)
spiked:27/30c shoes: New Balance M880BY4

SSS 17 at Birchgrove (Ballast Point)

Nice street & foreshore course with lots of stairs! The main route complication was when to get #15.

Got tricked by the 1:7000 scale - bit off more than I could chew. Estimated ~8.5km for 600pts using the 200m scale on the map which was way off as it turned out to be over 11km.

Did an anticlockwise loop: 4-5-28-6-7-21-20-29-8-13-23-9-18-22-26-16-19-30-12-10-25-14-24-27-17-15 then finished with the Ballast Pt controls 11-2-1-3. In hindsight, the seemingly odd route 12-25-10-15-14-24-27-17-11 was actually better - 200m shorter and less climb. Also should've left off the peninsular (7,21) or one of the other 30 pointers (22 or 24) or 12.

Legs a bit heavy after a solid block of high intensity squash training. Navigation was pretty good - just a few hesitations - 28, 6 & 9.

Got the lot in 49.40 = 550. Ondrej 570, James & Bart 540.

Tuesday Jan 26, 2016 #

8 AM

Cycling 1:00:00 [5] 25.0 km (2:24 / km)

9 AM

Swim intervals 45:00 [3]

10 AM

Squash 1:30:00 [5]

9 PM

Strength & Conditioning 15:00 [3]

15 x 10 dumbbell plank rows

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