Training Log Archive: Steve RIn the 7 days ending Mar 13, 2016:
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Sunday Mar 13, 2016 #
9 AM
Cycling 1:30:00 [3]
11 AM
Squash 1:30:00 [4]
Games with Vipul (3-2) & Stan (1-1).
6 PM
Orienteering 15:48 [5] ** 3.15 km (5:01 / km)
ahr:168 max:180 spiked:15/17c
Sprint O at Georges Heights
Straightforward course with not much route choice and lots of fast open sections. Had a solid run matching Andy's splits up to 14 - but then I fluffed the route choices to 15 (50s). And then lost another 50s circling 17 - looking for a larger building when it was right at my feet.
Placed 4th in 15:48. Andy 14:02, Patrik 15:00 & Alistair 15:31.
Straightforward course with not much route choice and lots of fast open sections. Had a solid run matching Andy's splits up to 14 - but then I fluffed the route choices to 15 (50s). And then lost another 50s circling 17 - looking for a larger building when it was right at my feet.
Placed 4th in 15:48. Andy 14:02, Patrik 15:00 & Alistair 15:31.
Saturday Mar 12, 2016 #
7 AM
Cycling 27:00 [3] 9.0 km (3:00 / km)
To Parkrun
8 AM
Running 33:15 [3] 5.0 km (6:39 / km)
ahr:121 shoes: Asics Gel Tarther TG253
Parra parkrun
Pacing JP to her pb by 2mins. She did well to push through a painful stitch for the last 2km. Keelan did 27mins with broken wrist & sprains/brusing all over from his bike crash & Ben (Head Pro parkrun) an impressive 18:35.
Pacing JP to her pb by 2mins. She did well to push through a painful stitch for the last 2km. Keelan did 27mins with broken wrist & sprains/brusing all over from his bike crash & Ben (Head Pro parkrun) an impressive 18:35.
9 AM
Cycling 30:00 [3] 9.0 km (3:20 / km)
from parkrun to mac uni
10 AM
Squash 1:00:00 [4]
Games with Mark & Stan
Friday Mar 11, 2016 #
7 PM
Squash 35:00 [5]
Pennant round 2 at Willoughby
3-0 loss to PA (285). Tough first match of the season. Had my chances with a couple of game points in the 2nd and at 13-13 in the 3rd but just couldn't capitalise.
3-0 loss to PA (285). Tough first match of the season. Had my chances with a couple of game points in the 2nd and at 13-13 in the 3rd but just couldn't capitalise.
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).