Training Log Archive: Steve RIn the 7 days ending Feb 23, 2016:
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| We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||
Tuesday Feb 23, 2016 #
6 AM
Running 2:01:45 [4] 21.2 km (5:45 / km) +331m 5:20 / km
ahr:153 max:181 (injured) shoes: New Balance M880BY4
Nice early run with Keelan from Mac Uni to Mowbray Rd along the LC River. Good tempo throughout except for the technical part from De Burghs bridge to Redbank when it was still dark. Also slowed a bit after banging my knee trying to hurdle a fallen branch nearing Max Allen Drive.
Monday Feb 22, 2016 #
8 PM
Squash 1:00:00 [3]
Light hits with Ant, Dom & Rick.
Sunday Feb 21, 2016 #
7 AM
Running 41:30 [5] 5.43 km (7:39 / km)
ahr:151 max:183
Wanda Sandhills with Keelan, James, Ben & Stan.
10 reps (7 straight, 2 angle, 1 perimeter)
10 reps (7 straight, 2 angle, 1 perimeter)
11 AM
Squash 47:00 [3]
ahr:127 max:181
Games with Stan & rusty Keelan.
5 PM
Orienteering race 24:21 [3] ***
spiked:15/20c shoes: Asics contend 2
Sprint-O at St Ives (The Big Show)
The Big No-Show from me. Legs felt ok but mentally wasn't there. Lost heaps of time at 3, 6 (initially mp'd 9 upside down but corrected) & 13. Finished well back, 5secs behind Unsquashable.
The Big No-Show from me. Legs felt ok but mentally wasn't there. Lost heaps of time at 3, 6 (initially mp'd 9 upside down but corrected) & 13. Finished well back, 5secs behind Unsquashable.
Saturday Feb 20, 2016 #
11 AM
Strength & Conditioning 45:00 [3]
ahr:100 max:139
First proper strength session in the gym for a few years. Kept weights very light. 1km warm up on the rowing machine then some drop sets:
Barbell squats, lat pull downs, dumbbell bench press, shoulder press, then finished with some supermans, planks & leg raises. Feeling good.
Barbell squats, lat pull downs, dumbbell bench press, shoulder press, then finished with some supermans, planks & leg raises. Feeling good.
12 PM
Squash 30:00 [3]
Solo. Ghosting & reflex volley drills.
6 PM
Yoga 30:00 [2]
Thursday Feb 18, 2016 #
8 PM
Squash 53:00 [5]
ahr:163 max:185
First Comp match of the year. Internal vs SM (270)
Lost 1-3. Happy with the quality & intensity for the first 2 games but faded in the 3rd and 4th.
Lost 1-3. Happy with the quality & intensity for the first 2 games but faded in the 3rd and 4th.
Wednesday Feb 17, 2016 #
6 PM
Orienteering race 40:37 [5] ** 9.62 km (4:13 / km) +104m 4:00 / km
ahr:169 max:184 spiked:28/30c
SSS 20 at Glebe
Nice new map extension into Broadway. A good puzzle of a course with heaps of options thru the middle.
Chose a good route: 5-4-14-24-13-23-22-11-1-21-2-12-26-3-25-16-17-9-10-18-30-19-29-17-28-20-8-6-27-15. Only minor errors were taking the wrong lane before 9 (20secs) and taking an indirect line thru the park between 23 & 22 (20secs).
Got the lot in 40:37, 1 min ahead of James, Richard M, Andy, Ondrej, Bart, Richard G & Michael B.
Nice new map extension into Broadway. A good puzzle of a course with heaps of options thru the middle.
Chose a good route: 5-4-14-24-13-23-22-11-1-21-2-12-26-3-25-16-17-9-10-18-30-19-29-17-28-20-8-6-27-15. Only minor errors were taking the wrong lane before 9 (20secs) and taking an indirect line thru the park between 23 & 22 (20secs).
Got the lot in 40:37, 1 min ahead of James, Richard M, Andy, Ondrej, Bart, Richard G & Michael B.
8 PM
Squash 40:00 [3]
Tune up games with Stan & Ben.