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Training Log Archive: Steve R

In the 7 days ending Feb 4, 2016:

activity # timemileskm+m
  Squash4 3:19:40
  Swim2 1:15:00
  Running2 1:15:00 8.59(8:44) 13.83(5:25) 86
  Orienteering2 1:07:05 7.6(8:50) 12.23(5:29) 14747 /57c82%
  Strength & Conditioning1 15:00
  Total9 7:11:45 16.19 26.06 23347 /57c82%
averages - rhr:50

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FrSaSuMoTuWeTh

Thursday Feb 4, 2016 #

Note
(rest day)

Wednesday Feb 3, 2016 #

6 PM

Orienteering race 50:25 [5] *** 9.3 km (5:25 / km) +147m 5:01 / km
ahr:174 max:187 spiked:23/30c rhr:50 shoes: New Balance M880BY4

SSS 18 at Boronia Park- Score course

Nice bushy course but had a very sloppy run. Hesitations at 28, 4, 16, 10 followed by Barry Crockers on the way to 18 & 15 at the end. Disappointing errors- especially considering I'm quite familiar with this area from miningaine course setting here not long ago.

Route: 27-3-6-24-7-28-4-19-8-23-14-16-5-20-29-10-13-25-26-2-30-(18?)-17-22-18 (found it after going back up)-12-1-21-11-9.

Sprinted to the finish trying to get in under 50mins, and thought I made it... Until after I realised the display time on my watch didn't include auto pause time - an extra 30secs or so. Haha!

So scored 600 in 50.25 = 540. Aurelien 570, Glenn 550 and Andy 540 who similarly lost heaps of time in the bush towards the end. James M won the 25th anniversary line course.
7 PM

Running 30:00 [2] 4.0 km (7:30 / km)
shoes: New Balance M880BY4

Collecting controls

Tuesday Feb 2, 2016 #

9 PM

Squash 49:40 [5]
ahr:151 max:177 rhr:50

1-3 v Stan

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]

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