Training Log Archive: Steve RIn the 7 days ending Feb 7, 2016:
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Sunday Feb 7, 2016 #
Swim 1:00:00 [3]
Running 44:56 [3] 8.5 km (5:17 / km) +133m 4:54 / km
ahr:148 max:163 shoes: New Balance M880BY4
Orienteering race 18:36 [4] *** 3.5 km (5:19 / km) +53m 4:56 / km
ahr:177 max:183 spiked:13/15c shoes: New Balance M880BY4
Good course by Tobby with the flags easy to see on approaches. Plenty of route choices - particularly 6,7 & 8. Was hesitatnt on the way to 6 & 7 but no real time losses. Slow and cautious on the steps. Had a better 2nd half (10th to 5th) following some planning ahead en route to 8.
Finished 5th, 2mins behind Brooner, Andy, Michael B & Richard M.
Running 25:17 [3] 5.1 km (4:57 / km)
ahr:164 max:173
Saturday Feb 6, 2016 #
Running 17:39 [5] 5.0 km (3:32 / km)
ahr:182 max:189 shoes: New Balance M880BY4
1km splits
3:22
3:32
3:35
3:39
3:30
Squash 48:00 [4]
ahr:151 max:182
First 2 games were high intensity & close but I couldn't sustain it.
Yoga 15:00 [3]
Friday Feb 5, 2016 #
Squash 1:00:00 [3]
Yoga 15:00 [3]
Thursday Feb 4, 2016 #
Note
(rest day)
Wednesday Feb 3, 2016 #
Orienteering race 50:25 [5] *** 9.3 km (5:25 / km) +147m 5:01 / km
ahr:174 max:187 spiked:23/30c rhr:50 shoes: New Balance M880BY4
Nice bushy course but had a very sloppy run. Hesitations at 28, 4, 16, 10 followed by Barry Crockers on the way to 18 & 15 at the end. Disappointing errors- especially considering I'm quite familiar with this area from miningaine course setting here not long ago.
Route: 27-3-6-24-7-28-4-19-8-23-14-16-5-20-29-10-13-25-26-2-30-(18?)-17-22-18 (found it after going back up)-12-1-21-11-9.
Sprinted to the finish trying to get in under 50mins, and thought I made it... Until after I realised the display time on my watch didn't include auto pause time - an extra 30secs or so. Haha!
So scored 600 in 50.25 = 540. Aurelien 570, Glenn 550 and Andy 540 who similarly lost heaps of time in the bush towards the end. James M won the 25th anniversary line course.
Running 30:00 [2] 4.0 km (7:30 / km)
shoes: New Balance M880BY4
Tuesday Feb 2, 2016 #
Squash 49:40 [5]
ahr:151 max:177 rhr:50
Monday Feb 1, 2016 #
Running 45:00 [4] 9.83 km (4:35 / km) +86m 4:23 / km
shoes: New Balance M880BY4
Squash 30:00 [2]
Strength & Conditioning 15:00 [3]