Training Log Archive: Steve RIn the 7 days ending Jan 28, 2016:
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Wednesday Jan 27, 2016 #
5 PM
Orienteering race 49:40 [5] ** 11.22 km (4:26 / km)
spiked:27/30c shoes: New Balance M880BY4
SSS 17 at Birchgrove (Ballast Point)
Nice street & foreshore course with lots of stairs! The main route complication was when to get #15.
Got tricked by the 1:7000 scale - bit off more than I could chew. Estimated ~8.5km for 600pts using the 200m scale on the map which was way off as it turned out to be over 11km.
Did an anticlockwise loop: 4-5-28-6-7-21-20-29-8-13-23-9-18-22-26-16-19-30-12-10-25-14-24-27-17-15 then finished with the Ballast Pt controls 11-2-1-3. In hindsight, the seemingly odd route 12-25-10-15-14-24-27-17-11 was actually better - 200m shorter and less climb. Also should've left off the peninsular (7,21) or one of the other 30 pointers (22 or 24) or 12.
Legs a bit heavy after a solid block of high intensity squash training. Navigation was pretty good - just a few hesitations - 28, 6 & 9.
Got the lot in 49.40 = 550. Ondrej 570, James & Bart 540.
Nice street & foreshore course with lots of stairs! The main route complication was when to get #15.
Got tricked by the 1:7000 scale - bit off more than I could chew. Estimated ~8.5km for 600pts using the 200m scale on the map which was way off as it turned out to be over 11km.
Did an anticlockwise loop: 4-5-28-6-7-21-20-29-8-13-23-9-18-22-26-16-19-30-12-10-25-14-24-27-17-15 then finished with the Ballast Pt controls 11-2-1-3. In hindsight, the seemingly odd route 12-25-10-15-14-24-27-17-11 was actually better - 200m shorter and less climb. Also should've left off the peninsular (7,21) or one of the other 30 pointers (22 or 24) or 12.
Legs a bit heavy after a solid block of high intensity squash training. Navigation was pretty good - just a few hesitations - 28, 6 & 9.
Got the lot in 49.40 = 550. Ondrej 570, James & Bart 540.
Tuesday Jan 26, 2016 #
8 AM
Cycling 1:00:00 [5] 25.0 km (2:24 / km)
9 AM
Swim intervals 45:00 [3]
10 AM
Squash 1:30:00 [5]
9 PM
Strength & Conditioning 15:00 [3]
15 x 10 dumbbell plank rows
Monday Jan 25, 2016 #
9 PM
Squash 40:00 [3]
Saturday Jan 23, 2016 #
10 AM
Squash 1:00:00 [4]
Lesson from Raj with Stan and Ben.
- 3 person half court drill. Back person drives, middle drop volley, front drop, middle counter drop, front drive, middle volley drive.
- need to build leg strength for more efficient footwork/lunges for drops.
- 3 person half court drill. Back person drives, middle drop volley, front drop, middle counter drop, front drive, middle volley drive.
- need to build leg strength for more efficient footwork/lunges for drops.
11 AM
Squash 40:00 [3]
Games. 1-1 v Stan 2-0 v Ben
Friday Jan 22, 2016 #
1 PM
Swim 45:00 [3]