Training Log Archive: Steve RIn the 7 days ending Mar 10, 2016:
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Thursday Mar 10, 2016 #
7 PM
Cycling 48:55 [3] 14.0 km (3:30 / km)
2 easy laps of The Bay
Wednesday Mar 9, 2016 #
6 PM
Orienteering 44:05 [5] ** 9.94 km (4:26 / km) +211m 4:01 / km
ahr:177 max:187 spiked:29/30c shoes: Asics Gel Tarther TG253
SSS 23 at Willoughby Bay (Primrose Park)
Hilly course with some good options around the start/finish.
Momentarily forgot to go in-out for 24 from 14 - extra 300m (50s). Also a few hesitations nearing misplaced controls (21-26-22) but not costly.
21-4-15-25-7-28-8-18-30-19-29-20-10-17--9-16-27-6-5-26-14-24-13-12-3-22-2-11-2-23-1.
600 in 44.05, 2s behind Richard G.
James 590, Glenn, Michael B, Richard M, Ondrej 580, Andy 570 unlucky again with a 3min loss at misplaced 22.
Hilly course with some good options around the start/finish.
Momentarily forgot to go in-out for 24 from 14 - extra 300m (50s). Also a few hesitations nearing misplaced controls (21-26-22) but not costly.
21-4-15-25-7-28-8-18-30-19-29-20-10-17--9-16-27-6-5-26-14-24-13-12-3-22-2-11-2-23-1.
600 in 44.05, 2s behind Richard G.
James 590, Glenn, Michael B, Richard M, Ondrej 580, Andy 570 unlucky again with a 3min loss at misplaced 22.
Tuesday Mar 8, 2016 #
9 PM
Squash 45:00 [3]
Drills with Melanie followed by tune-up games with Stan & Keelan @ MAASH.
Monday Mar 7, 2016 #
8 PM
Squash 50:00 [4]
Games with Mark (2-0) & Ant (2-1).
Sunday Mar 6, 2016 #
6 AM
Cycling 1:00:00 [3]
7 AM
Swim 30:00 [3]
10 AM
Squash 1:00:00 [4]
Lesson from Raj with Ben.
Worked on:
- Getting more punch on volleys with earlier prep & shorter back swing.
- Court positioning after hitting tight drives.
- Egyptian game - not letting the ball hit the back wall. Need more penetration in my shots to match Ben here.
- Restricted game where person in front has to go deep, person behind can do any shot (practicing watching & covering all shots when in front).
Worked on:
- Getting more punch on volleys with earlier prep & shorter back swing.
- Court positioning after hitting tight drives.
- Egyptian game - not letting the ball hit the back wall. Need more penetration in my shots to match Ben here.
- Restricted game where person in front has to go deep, person behind can do any shot (practicing watching & covering all shots when in front).
5 PM
Orienteering race 17:48 [4] 3.66 km (4:52 / km)
shoes: New Balance M880BY4
Sprint at Macquarie Hospital
Fairly straightforward course. Went out first to test the Duke's course and wake up the controls. Was slow through the half warming up. 18 was in the wrong spot initially (middle hedge) so went back after my run and put it in the right spot.
8th, 2min behind Aidan.
Fairly straightforward course. Went out first to test the Duke's course and wake up the controls. Was slow through the half warming up. 18 was in the wrong spot initially (middle hedge) so went back after my run and put it in the right spot.
8th, 2min behind Aidan.
Saturday Mar 5, 2016 #
7 AM
Cycling 30:00 [3] 12.0 km (2:30 / km)
8 AM
Running 17:10 [3] 5.0 km (3:26 / km)
ahr:181 max:193 shoes: Asics Gel Tarther TG253
Parra Parkrun
New PB. Highest HR (193bpm) coming up the slight hill to the finish. Nice consistent pace.
1km 3:18
2km 3:29
3km 3:27
4km 3:31
5km 3:24
New PB. Highest HR (193bpm) coming up the slight hill to the finish. Nice consistent pace.
1km 3:18
2km 3:29
3km 3:27
4km 3:31
5km 3:24
9 AM
Cycling 30:00 [3] 12.0 mi (2:30 / mi)
10 AM
Squash 30:00 [4]
ahr:143 max:175
Games with KV (2-1)
Friday Mar 4, 2016 #
6 PM
Cycling 50:00 [2] 14.0 km (3:34 / km)