In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||1|| 2:24:00|| 15.04||(9:35)|| 24.2||(5:57)|| 255|
| ||Squash||1|| 1:00:00|
| ||Swim||1|| 45:00|
| ||Orienteering||1|| 44:09|| 5.97||(7:24)|| 9.6||(4:36)|| 115||29 /||30c||96%|
| ||Yoga||1|| 30:00|
| ||Total||5|| 5:23:09|| 21.0|| 33.8|| 370||29 /||30c||96%|
Running 2:24:00  24.2 km (5:57 / km) +255m 5:39 / km
shoes: Brooks Pure Cadence
Wanda to Kurnell and back with Andy, Ondrej & Bart. More soft sand than last time starting with the middle sandy track. Perfect conditions - low 20s although it heated up on the way back with the sun out and little breeze. Went ok with only 600ml of water. Also no icy poles as we got to Kurnell before the shop opened. Legs felt good up until the second dune rep near the end. Beef and bacon burger and chips from EAT hit the spot.
Lost Div-2 GF to Thornleigh by a game. So close. Hard to watch from the bench. Team had a good season but personally had disappointing results. Played through injuries and dropped down to 7th in the team order after the shocker at MAASH Open in Oct.
8 pennant matches, won 3 lost 5. Could've/should've won at least 7/8 if fit.
Orienteering 44:09  ** 9.6 km (4:36 / km) +115m 4:20 / km
spiked:29/30c shoes: Asics Gel Tarther TG253
SSS 10 at Hunts Creek
Excellent course on one of my favourite SSS maps. Options galore along the creek. Felt good with all the niggles in my left leg seemingly gone. Made only a couple of little mistakes losing ~30s going out and back along the minor track to 16 which wasn't a great plan. Vaguely remember losing time around here last time.
Scored 600 in 44.09, just shading Glenn 44.15, James 45.21, Ondrej 45.29 and Andy 45.51.
Squash 1:00:00 
Games then forehand drills with Stan.
all weeks |