Training Log Archive: Steve RIn the 7 days ending Nov 8, 2015:
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Sunday Nov 8, 2015 #
10 AM
Orienteering race 44:59 [4] ** 8.9 km (5:03 / km)
spiked:27/30c shoes: New Balance M880BY4
West SSS 2 at Cherrybrook
Nice mix of parks, streets & tracks that I haven't been to before. Recovering from yesterday's efforts so wasn't able to hit top speed until the last couple of controls to get back just under 45mins. 1 min errors at 15, 8 & 14. Over 4mins behind James who got 600 in 40.43.
Route: 5-20-26-3-15-9-28-19-25-13-7-18-29-12-17-24-8-30-14-23-16-2-27-21-11-1-6-4-10.
Nice mix of parks, streets & tracks that I haven't been to before. Recovering from yesterday's efforts so wasn't able to hit top speed until the last couple of controls to get back just under 45mins. 1 min errors at 15, 8 & 14. Over 4mins behind James who got 600 in 40.43.
Route: 5-20-26-3-15-9-28-19-25-13-7-18-29-12-17-24-8-30-14-23-16-2-27-21-11-1-6-4-10.
Saturday Nov 7, 2015 #
7 AM
Running race 37:47 [5] 10.0 km (3:47 / km)
shoes: New Balance M880BY4
Striders 10km at Lane Cove NP
Went out fairly conservatively and held a god even pace - 19min first 5k. Passed quite a few guys on the run back, particularly on the hills. Legs felt strong but need to get back into more isolated core work as my posture started collapsing badly towards the end. Not as quick as my last run here back in Apr '13 (36.06) but encouraging to go under 38 with not much running training recently apart from orienteering. Good to be back running injury free & looking forward to getting back into running over summer.
Went out fairly conservatively and held a god even pace - 19min first 5k. Passed quite a few guys on the run back, particularly on the hills. Legs felt strong but need to get back into more isolated core work as my posture started collapsing badly towards the end. Not as quick as my last run here back in Apr '13 (36.06) but encouraging to go under 38 with not much running training recently apart from orienteering. Good to be back running injury free & looking forward to getting back into running over summer.
8 AM
Cycling 2:00:00 [2] 38.0 km (3:09 / km)
Easy ride to kill time & keep the legs moving before squash training. Did a loop to the city via Chatswood, Crows Nest the back to Macquarie via Glebe, gladesville, burns bay.
11 AM
Squash 40:00 [3]
Drills focussing on footwork with Krishna & Keelan.
Had a game with Stan. Slipped on a sweat patch on the last point and banged my left knee on the floor. No major damage.
Had a game with Stan. Slipped on a sweat patch on the last point and banged my left knee on the floor. No major damage.
12 PM
Gym 5 [5]
4 x 50 battle rope dunks
Thursday Nov 5, 2015 #
9 PM
Squash 35:00 [5]
Pennant Round 13 @ MAASH
Tight 3-0 win vs AD (235).
Tight 3-0 win vs AD (235).
Wednesday Nov 4, 2015 #
5 PM
Orienteering race 43:05 [4] *** 10.3 km (4:11 / km)
spiked:23/28c shoes: New Balance M880BY4
SSS 5 at Chatswood
Tricky street course requiring plenty of concentration. Wet map added to the difficulty.
Went 2-11-14-21-13-4-30-5-24-(6)-17-15-9-28-18-8-12-7-26-16-10-20-27-19-29-23-25-22. (Skipped 1 & 3). I should've planned better and gone for the lot as I was back well under time, even with a bag of errors.
Not finding 6 was the costly one (perhaps I was on the wrong street?). Kinda gave up after that and coasted the rest of the way saving my legs for squash tomorrow. Other minor hiccups at 4, 8, 19, & 25. Looks like most of the other top guys must've made errors too, so my 570 wasn't too far off the top score. Richard M 590, Filip, Glenn, Richard 580.
Tricky street course requiring plenty of concentration. Wet map added to the difficulty.
Went 2-11-14-21-13-4-30-5-24-(6)-17-15-9-28-18-8-12-7-26-16-10-20-27-19-29-23-25-22. (Skipped 1 & 3). I should've planned better and gone for the lot as I was back well under time, even with a bag of errors.
Not finding 6 was the costly one (perhaps I was on the wrong street?). Kinda gave up after that and coasted the rest of the way saving my legs for squash tomorrow. Other minor hiccups at 4, 8, 19, & 25. Looks like most of the other top guys must've made errors too, so my 570 wasn't too far off the top score. Richard M 590, Filip, Glenn, Richard 580.
Tuesday Nov 3, 2015 #
8 PM
Squash 1:30:00 [3]
Drills & games at MAASH with Keelan & Stan.
Monday Nov 2, 2015 #
8 PM
Squash 1:00:00 [3]
Started with some 3/4 court drills with beginners. Got struck in the face from a wild backswing - but was partly my fault for not clearing enough. Luckily just a nick on the upper lip and teeth are fine. First time in 7yrs I've been hit by a racquet. Took a 30min break waiting for the bleeding to stop then had a few games with Dean & Mic. The band-aid moustache isn't the greatest look.