Training Log Archive: Steve RIn the 7 days ending Feb 10, 2016:
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Wednesday Feb 10, 2016 #
6 PM
Orienteering race 52:29 [4] **** 8.68 km (6:03 / km)
ahr:160 max:179 spiked:9/11c shoes: New Balance M880BY4
SSS 19 at Pennant Hills
Difficult bushy course. Had an absolute shocker missing the track junction several times between 18 & 30. Got really confused (with many others) on the tracks below. Eventually gave up and retreated back to the start. Went out and back through Pennant Hills Park to 29 to at least get some training km's. Wish I'd gone clockwise for the southern loop.
Scored 270, 8 mins late for a record low 190. Local Jeremy a nice cameo 530, Andy 490.
Difficult bushy course. Had an absolute shocker missing the track junction several times between 18 & 30. Got really confused (with many others) on the tracks below. Eventually gave up and retreated back to the start. Went out and back through Pennant Hills Park to 29 to at least get some training km's. Wish I'd gone clockwise for the southern loop.
Scored 270, 8 mins late for a record low 190. Local Jeremy a nice cameo 530, Andy 490.
Tuesday Feb 9, 2016 #
9 AM
Running 43:00 [3] 8.0 km (5:23 / km) +83m 5:07 / km
shoes: New Balance M890BB4
La Perouse loop.
Monday Feb 8, 2016 #
8 PM
Squash 1:00:00 [3]
Games with Ben & Mic
Sunday Feb 7, 2016 #
10 AM
Swim 1:00:00 [3]
5 PM
Running 44:56 [3] 8.5 km (5:17 / km) +133m 4:54 / km
ahr:148 max:163 shoes: New Balance M880BY4
Long warm-up run from Wollstonecraft - Pyrmont
6 PM
Orienteering race 18:36 [4] *** 3.5 km (5:19 / km) +53m 4:56 / km
ahr:177 max:183 spiked:13/15c shoes: New Balance M880BY4
Sprint-O at Pyrmont.
Good course by Tobby with the flags easy to see on approaches. Plenty of route choices - particularly 6,7 & 8. Was hesitatnt on the way to 6 & 7 but no real time losses. Slow and cautious on the steps. Had a better 2nd half (10th to 5th) following some planning ahead en route to 8.
Finished 5th, 2mins behind Brooner, Andy, Michael B & Richard M.
Good course by Tobby with the flags easy to see on approaches. Plenty of route choices - particularly 6,7 & 8. Was hesitatnt on the way to 6 & 7 but no real time losses. Slow and cautious on the steps. Had a better 2nd half (10th to 5th) following some planning ahead en route to 8.
Finished 5th, 2mins behind Brooner, Andy, Michael B & Richard M.
Running 25:17 [3] 5.1 km (4:57 / km)
ahr:164 max:173
Pyrmont - Milsons Pt
Saturday Feb 6, 2016 #
8 AM
Running 17:39 [5] 5.0 km (3:32 / km)
ahr:182 max:189 shoes: New Balance M880BY4
Parra Parkrun. A good run in the wet.
1km splits
3:22
3:32
3:35
3:39
3:30
1km splits
3:22
3:32
3:35
3:39
3:30
9 AM
Squash 48:00 [4]
ahr:151 max:182
CNY match vs Stan. 0-4.
First 2 games were high intensity & close but I couldn't sustain it.
First 2 games were high intensity & close but I couldn't sustain it.
9 PM
Yoga 15:00 [3]
Wii.
Friday Feb 5, 2016 #
7 PM
Squash 1:00:00 [3]
Light hit with JP.
Yoga 15:00 [3]
My hammies & glutes are super tight. Keen to do more stretching & yoga to increase flexibility & build stabilising muscles.
Thursday Feb 4, 2016 #
Note
(rest day)