Training Log Archive: Steve RIn the 7 days ending Dec 22, 2016:
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Thursday Dec 22, 2016 #
8 PM
Squash 1:30:00 [4]
Games with Krishna, Matt & Stan.
Wednesday Dec 21, 2016 #
6 PM
Orienteering race 40:42 [5] ** 8.6 km (4:44 / km) +242m 4:09 / km
spiked:29/30c shoes: Asics Gel Tarther TG253
SSS 12 at Chainmans Beach
A good course featuring some nice distance/elevation tradeoffs though the middle (e.g. 19-13 flatter vs 5-13 shorter but extra stair climb). Decided on the shorter option. Felt like a tough intervals session with efforts on the climbs and recoveries on the descents. Great views at 30, 23, 1, 22 and 12. Only error was ~10s hesitation before finding the stairs to 12.
My route: 14-15-6-16-27-18-29-10-20-9-28-30-19-8-17-26-7-5-13-3-11-23-1-22-2-21-12-24-4-25
Planned 21 as a maybe, but had plenty of time for the lot - 40.42.
Ondrej 41.58, Glenn 42.30, Andy 43.
Glenn reversed my route but went the dicey 20m cliff climb from 21 to 1 which saved him the 800m flog down and up Parriwi (7.8km).
Ondrej & Andy went the flatter route (19-13) which was about 300m longer (8.9km).
A good course featuring some nice distance/elevation tradeoffs though the middle (e.g. 19-13 flatter vs 5-13 shorter but extra stair climb). Decided on the shorter option. Felt like a tough intervals session with efforts on the climbs and recoveries on the descents. Great views at 30, 23, 1, 22 and 12. Only error was ~10s hesitation before finding the stairs to 12.
My route: 14-15-6-16-27-18-29-10-20-9-28-30-19-8-17-26-7-5-13-3-11-23-1-22-2-21-12-24-4-25
Planned 21 as a maybe, but had plenty of time for the lot - 40.42.
Ondrej 41.58, Glenn 42.30, Andy 43.
Glenn reversed my route but went the dicey 20m cliff climb from 21 to 1 which saved him the 800m flog down and up Parriwi (7.8km).
Ondrej & Andy went the flatter route (19-13) which was about 300m longer (8.9km).
Tuesday Dec 20, 2016 #
4 PM
Running 1:15:00 [3] 14.0 km (5:21 / km)
UNSW - City - Balmain
Monday Dec 19, 2016 #
Note
(rest day)
Sunday Dec 18, 2016 #
7 AM
Running 27:30 [4] 6.9 km (3:59 / km)
shoes: Asics Gel Tarther TG253
Bayrun
Yoga 30:00 [1]
9 AM
Orienteering race 45:59 [5] ** 10.3 km (4:28 / km) +130m 4:12 / km
spiked:26/30c shoes: Asics Gel Tarther TG253
West SSS at Rogans Hill
Hilly start up through the Heritage park then the streets and parks to the south - can't remember running here before. Small errors at 18, 3, and ran past 29 and 1. Pushed hard in the last few km.
Planned to leave off 11 and 7 in the SE but had time get them.
Got the lot in 45:59 = 590. Paul 580 and James 550.
Hilly start up through the Heritage park then the streets and parks to the south - can't remember running here before. Small errors at 18, 3, and ran past 29 and 1. Pushed hard in the last few km.
Planned to leave off 11 and 7 in the SE but had time get them.
Got the lot in 45:59 = 590. Paul 580 and James 550.
3 PM
Squash 2:00:00 [4]
Games with Matt S and Stan
8 PM
Tennis 1:00:00 [2]
Saturday Dec 17, 2016 #
10 AM
Squash 1:30:00 [3]
Games with Cameron and Stan
7 PM
Running 40:00 [3] 5.9 km (6:47 / km) +96m 6:16 / km
shoes: Brooks Pure Cadence
Exploring some hilly trails around Nth Wahroonga that we didn't get to on the Ku-ringaine a few weeks ago. Cut it short because I needed to go to the toilet.