Training Log Archive: Steve RIn the 7 days ending Feb 28, 2016:
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Sunday Feb 28, 2016 #
9 AM
Running 54:00 [2] 6.8 km (7:56 / km)
Bay Run shuffle
11 AM
Cycling 20:00 [2] 6.8 km (2:56 / km)
12 PM
Swim 35:00 [3]
At Drummoyne pool.
4 PM
Squash 1:00:00 [3]
Saturday Feb 27, 2016 #
Event: Lane Cove Rivergaine 2
10 AM
Rogaining race 5:09:07 [5] ** 42.7 km (7:14 / km) +805m 6:37 / km
ahr:149 max:177 spiked:52/53c (sick) shoes: New Balance M880BY4
6hr Metrogaine - Lane Cove River with Jem & Keelan
Planned a unique route and hardly saw any other teams for the first hour. Initially skipped 94 (at Loyal Henry) which was a big mistake as we finished well under time. 94 became an inefficient 25min out and back from the weir near the finish.
Started with 34-26-27 then a loop to the south via a deserted Fairylands: 65-25-82-95-42-103-32-83-33-66-73-102-45-64-86 and a drink stop at 40. 46-84 (re-assessed going for 94 from here but still decided against it) instead went down through Chatswood 53-67-93-52-24-50. Up Grosvenor Rd to 63-101-85 then the street loop around West Killara 60-30-70, Redbank oval to 92 then 81. Then the slow track 90-20-100, up Lane Cove Rd to 21-61.
Suffered terrible stomach pains and needed several pit stops coming back through Riverside drive - 21-31-80-61-22-71-44-91-62-72 - fortunately there were plenty of toilets along the way! Up to Loyal Henry for 94 then finished with a small loop up to Bradfield Rd 43-51-41-23.
Navigation was spot on except for losing a few minutes overshooting 82 to the north.
Keelan and Jem ran very strongly the whole way. I struggled in the last 2hrs and slowed the team down. I'm not sure what caused the diarrhoea - something I ate? contaminated water bottles? dehydration? Felt much better after the BBQ at the finish.
Still a good result 3rd place in strong competition - 30min behind Andy & Mounty who took a good route from 84-94 & 20min behind Richard G & Jess.
Planned a unique route and hardly saw any other teams for the first hour. Initially skipped 94 (at Loyal Henry) which was a big mistake as we finished well under time. 94 became an inefficient 25min out and back from the weir near the finish.
Started with 34-26-27 then a loop to the south via a deserted Fairylands: 65-25-82-95-42-103-32-83-33-66-73-102-45-64-86 and a drink stop at 40. 46-84 (re-assessed going for 94 from here but still decided against it) instead went down through Chatswood 53-67-93-52-24-50. Up Grosvenor Rd to 63-101-85 then the street loop around West Killara 60-30-70, Redbank oval to 92 then 81. Then the slow track 90-20-100, up Lane Cove Rd to 21-61.
Suffered terrible stomach pains and needed several pit stops coming back through Riverside drive - 21-31-80-61-22-71-44-91-62-72 - fortunately there were plenty of toilets along the way! Up to Loyal Henry for 94 then finished with a small loop up to Bradfield Rd 43-51-41-23.
Navigation was spot on except for losing a few minutes overshooting 82 to the north.
Keelan and Jem ran very strongly the whole way. I struggled in the last 2hrs and slowed the team down. I'm not sure what caused the diarrhoea - something I ate? contaminated water bottles? dehydration? Felt much better after the BBQ at the finish.
Still a good result 3rd place in strong competition - 30min behind Andy & Mounty who took a good route from 84-94 & 20min behind Richard G & Jess.
Friday Feb 26, 2016 #
7 PM
Swim 1:00:00 [2]
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.
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.