Training Log Archive: Steve RIn the 7 days ending Nov 15, 2015:
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Sunday Nov 15, 2015 #
9 AM
Orienteering race 45:56 [4] *** 8.0 km (5:45 / km)
spiked:29/30c shoes: New Balance M880BY4
West SSS 3 at Castle Hill (Excelsior)
Great course with some tricky controls just off tracks. The tracks were quite slippery so took it easy. Only mistake was overrunning the junction near 30. Got the lot 56secs late for 590. Was a minute behind Richard M & Andy 600's.
Route: 6-26-17-20-13-24-8-29-11-21-1-19-4-9-15-25-5-22-2-12-27-10-14-30-23-28-3-18-16-7.
Great course with some tricky controls just off tracks. The tracks were quite slippery so took it easy. Only mistake was overrunning the junction near 30. Got the lot 56secs late for 590. Was a minute behind Richard M & Andy 600's.
Route: 6-26-17-20-13-24-8-29-11-21-1-19-4-9-15-25-5-22-2-12-27-10-14-30-23-28-3-18-16-7.
11 AM
Squash 1:00:00 [4]
Games with Stan.
6 PM
Orienteering race 39:55 [4] ** 8.4 km (4:45 / km)
spiked:28/30c shoes: Asics contend 2
South SSS at Earlwood (The Warren)
Arrived a bit late and didn't have much planning time, but didn't need it as it was fairly straightforward. Only lost a bit of time at 13 & 14 where the controls were hidden. Got 600 in 39.55 without pushing too hard.
Route: 1-25-2-21-20-30-5-27-8-17-29-10-19-28-9-26-18-6-16-23-13-4-22-14-24-15-3-11-12.
Arrived a bit late and didn't have much planning time, but didn't need it as it was fairly straightforward. Only lost a bit of time at 13 & 14 where the controls were hidden. Got 600 in 39.55 without pushing too hard.
Route: 1-25-2-21-20-30-5-27-8-17-29-10-19-28-9-26-18-6-16-23-13-4-22-14-24-15-3-11-12.
Thursday Nov 12, 2015 #
8 PM
Squash 30:00 [5]
Pennant round 14
Tight 3-0 win v BS (247). Good team win 26-2 over 2nd place Thornleigh without our no.1 player.
Hit a few more winners than usual but still need to play to the front corners more to draw my opponent back & forth. Racket up & back has helped get more deception & power, especially on the forehand.
Tight 3-0 win v BS (247). Good team win 26-2 over 2nd place Thornleigh without our no.1 player.
Hit a few more winners than usual but still need to play to the front corners more to draw my opponent back & forth. Racket up & back has helped get more deception & power, especially on the forehand.
Wednesday Nov 11, 2015 #
6 PM
Orienteering race 43:46 [5] ** 11.0 km (3:59 / km)
spiked:29/30c shoes: New Balance M880BY4
SSS 6 at Concord
Fast and flat street course. Nice foreshore paths along Canada Bay & Exile Bay. Felt good and managed to average under 4min/km. Only error was stoping & looking too early for the track junction between 4 & 24 (~20secs). Pipped Richard G by 2 seconds!
Route: 11-1-2-13-3-25-14-26-15-4-24-23-16-17-5-27-6-7-28-19-29-8-30-20-18-9-22-10-21-12-10.
Fast and flat street course. Nice foreshore paths along Canada Bay & Exile Bay. Felt good and managed to average under 4min/km. Only error was stoping & looking too early for the track junction between 4 & 24 (~20secs). Pipped Richard G by 2 seconds!
Route: 11-1-2-13-3-25-14-26-15-4-24-23-16-17-5-27-6-7-28-19-29-8-30-20-18-9-22-10-21-12-10.
Tuesday Nov 10, 2015 #
8 PM
Squash 2:00:00 [3]
Drills & games with Keelan & Stan @ MAASH.