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Training Log Archive: Steve R

In the 7 days ending Mar 24, 2013:

activity # timemileskm+m
  Squash4 4:30:00
  Running2 2:04:00 15.53(7:59) 25.0(4:58)
  Orienteering2 1:26:25 8.57(10:05) 13.8(6:16)
  Swim1 45:00 0.93(48:17) 1.5(30:00)
  Total9 8:45:25 25.04 40.3

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MoTuWeThFrSaSu

Sunday Mar 24, 2013 #

10 AM

Orienteering race 44:48 [3] 5.0 km (8:58 / km)
shoes: Asics Gel Nimbus 13

MetrO-League 1 at Mitchell Park. Div A. Difficult course mostly off tracks in light scrub. Went slowly to focus on navigation but still made lots of mistakes. In particular stuffed up controls 2, 6 and 10 - taking wrong lines/going too far. Nav was better when I used the contours rather than features. 14th out of 21. Good learning & good fun.

Saturday Mar 23, 2013 #

7 AM

Running 1:37:00 [4] 20.0 km (4:51 / km)

Marsfield - North Rocks - Eastwood. Need to find a flatter training route.
6 PM

Squash 1:00:00 [3]

Friday Mar 22, 2013 #

6 PM

Running 27:00 [2] 5.0 km (5:24 / km)

Easy run home via the bush.

Thursday Mar 21, 2013 #

7 PM

Squash 30:00 [4]

First comp match for 4 months. Surprisingly comfortable 3-0 win over Andrew R (215).

Wednesday Mar 20, 2013 #

6 PM

Orienteering race 41:37 [5] 8.8 km (4:44 / km)
shoes: Asics Gel Nimbus 13

SSS at Chinaman’s Beach. Nice course with some “GREAT views”. A little bit of bush, beach and rock platform – but mostly streets and steps. Glad we didn’t have to cross Military Rd this time.

Started via 11, 15, 21 and the northern bush controls. Then headed south via 2, 10, 4 and 25. Out and back to 7 then a small loop thru the middle - 16, 8, 9, 26. Up to 24 then a nice drop down the balmoral burn to 18. From 29, across the esplanade to 17, rock platform out and back for 30, 5, out and back to 6, walked the steps up to 14, 28, 13, 27, 20, 23. Finished with 3 and 19.

Tricky one to plan the best route. Considered skipping 10 or 7 but glad I got them because I got 600 in 41.37… The 1:7500 map scale was deceptive. Was 12secs behind Glenn and 30secs ahead of Andy. Glenn & Andy’s routes were slightly shorter – linking in 28 between 8 & 9.

Tuesday Mar 19, 2013 #

1 PM

Swim 45:00 [3] 1.5 km (30:00 / km)

7 PM

Squash 1:30:00 [3]

Sore glutes from yesterday. Took it easy with 3/4 court.

Monday Mar 18, 2013 #

8 PM

Squash 1:30:00 [5]

First intense hit for 3 months. Preparing for comp on Thurs.

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