Training Log Archive: Steve RIn the 7 days ending Mar 20, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
| |||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Mar 20, 2016 #
10 AM
Orienteering race 45:45 [5] *** 7.68 km (5:57 / km) +189m 5:18 / km
ahr:167 max:182 17c shoes: New Balance M890BB4
MetroLeague Div-1 at Mt Annan
Some tough steep climbs today. Started ok through the first 3 controls. Was initially on the right track to 4 but then stuffed it completely by somehow going over Mt Annan, losing over 10mins. Only other major mistake was going to 10 before 9 - doing the tough steep climb twice. Enjoyed it despite the big navigation blunders.
Some tough steep climbs today. Started ok through the first 3 controls. Was initially on the right track to 4 but then stuffed it completely by somehow going over Mt Annan, losing over 10mins. Only other major mistake was going to 10 before 9 - doing the tough steep climb twice. Enjoyed it despite the big navigation blunders.
12 PM
Strength & Conditioning 35:00 [3]
Core
Yoga 25:00 [3]
3 PM
Squash 1:30:00 [4]
Games with Ben & Stan
Saturday Mar 19, 2016 #
8 AM
Running 18:15 [5] 5.0 km (3:39 / km)
shoes: Asics Gel Tarther TG253
Rhodes parkrun
Woke up feeling queasy so decided to run with Ben & Keelan for the first half. Stomach pain eased so was able to get progressively faster coming back and didn't require the anticipated toilet break at Rhodes shopping centre.
km splits:
4:00
3:56
3:29
3:27
3:20
Woke up feeling queasy so decided to run with Ben & Keelan for the first half. Stomach pain eased so was able to get progressively faster coming back and didn't require the anticipated toilet break at Rhodes shopping centre.
km splits:
4:00
3:56
3:29
3:27
3:20
11 AM
Strength & Conditioning 30:00 [3]
12 PM
Squash 1:00:00 [2]
Solo drills
1 PM
Squash 1:00:00 [3]
Lesson with Ben & Stan
2 PM
Squash 45:00 [4]
Games with Ben & Stan
Friday Mar 18, 2016 #
7 AM
Yoga 35:00 [3]
8 AM
Running 35:00 [3] 6.7 km (5:13 / km)
shoes: Asics contend 2
Martin place -> UNSW
Wednesday Mar 16, 2016 #
6 PM
Orienteering 41:19 [5] ** 10.05 km (4:07 / km) +87m 3:56 / km
ahr:173 max:184 spiked:28/30c shoes: Asics Gel Tarther TG253
SSS 25 at Nth Parramatta (James Ruse Driveway)
James set a nice course with plenty of park running and lots of overall route options for everyone.
Started with a clockwise southern loop 13-25-14-6-24-21-11-1-12-22-2-28. Then the north via 8-18-20-19-29-10-30-15-9-27-17-26-16-7 and finished with the small flat loop 5-3-4-23.
Only made some minor hesitations in the circles at 14 & 28. Legs felt strong after resting on Tuesday so I was able to push hard most of the way.
600 in 41.19, Aurelien & Andy 44's.
Ben's first go at orienteering, ran well with Keelan for 490.
James set a nice course with plenty of park running and lots of overall route options for everyone.
Started with a clockwise southern loop 13-25-14-6-24-21-11-1-12-22-2-28. Then the north via 8-18-20-19-29-10-30-15-9-27-17-26-16-7 and finished with the small flat loop 5-3-4-23.
Only made some minor hesitations in the circles at 14 & 28. Legs felt strong after resting on Tuesday so I was able to push hard most of the way.
600 in 41.19, Aurelien & Andy 44's.
Ben's first go at orienteering, ran well with Keelan for 490.
Tuesday Mar 15, 2016 #
Note
(rest day)
Monday Mar 14, 2016 #
8 PM
Squash 1:30:00 [4]
Games with mark (1-2) and mic (3-2). Exhausted.