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Training Log Archive: Steve R

In the 7 days ending Feb 25, 2016:

activity # timemileskm+m
  Squash5 3:07:00
  Running2 2:43:15 16.55(9:52) 26.63(6:08) 331
  Orienteering2 1:07:13 5.72 9.2 13238 /49c77%
  Yoga2 45:00
  Strength & Conditioning1 45:00
  Swim1 40:00
  Total13 9:07:28 22.26 35.83 46338 /49c77%

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FrSaSuMoTuWeTh

Thursday Feb 25, 2016 #

8 PM

Squash 33:00 [4]
ahr:155 max:183

Internal Comp match vs AT (216). Comfortable 3-0 win.
9 PM

Squash 17:00 [3]
ahr:142 max:170

Games with Mic & Stan.

Wednesday Feb 24, 2016 #

6 PM

Orienteering race 42:52 [5] ** 9.2 km (4:40 / km) +132m 4:21 / km
spiked:23/29c shoes: New Balance M880BY4

SSS 21 at Denistone

Not as hot & hilly as anticipated. Nice course making good use of the bush. Fairly obvious loop however deliberated a bit on 4, 6 & 27. Some good route choices between controls.

Made some minor errors/hesitations (20, 12, 21, 10, 9, 26) but they weren't costly to the result.

Forgot to start my watch until about 2mins which made it harder to judge whether to go for #4 (800m out&back). Probably would've gone just over 46mins if I had, so was a good call to skip it. Started a couple mins behind Ondrej but only saw him on the out and backs to 23 & 5. He had the balls to go for 4 & a long sprint to the finish.

Scored 590 in 42.52. James a fast 600, Andy, Keelan, Richard M & Ondrej all 590s with very similar routes and splits.

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)
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.

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.
12 PM

Squash 30:00 [3]

Solo. Ghosting & reflex volley drills.
6 PM

Yoga 30:00 [2]

Friday Feb 19, 2016 #

7 PM

Swim 40:00 [3]

At LC pool
8 PM

Yoga 15:00 [2]

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