Training Log Archive: Steve RIn the 7 days ending Feb 22, 2016:
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| Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||
Monday Feb 22, 2016 #
8 PM
Squash 1:00:00 [3]
Light hits with Ant, Dom & Rick.
Sunday Feb 21, 2016 #
7 AM
Running 41:30 [5] 5.43 km (7:39 / km)
ahr:151 max:183
Wanda Sandhills with Keelan, James, Ben & Stan.
10 reps (7 straight, 2 angle, 1 perimeter)
10 reps (7 straight, 2 angle, 1 perimeter)
11 AM
Squash 47:00 [3]
ahr:127 max:181
Games with Stan & rusty Keelan.
5 PM
Orienteering race 24:21 [3] ***
spiked:15/20c shoes: Asics contend 2
Sprint-O at St Ives (The Big Show)
The Big No-Show from me. Legs felt ok but mentally wasn't there. Lost heaps of time at 3, 6 (initially mp'd 9 upside down but corrected) & 13. Finished well back, 5secs behind Unsquashable.
The Big No-Show from me. Legs felt ok but mentally wasn't there. Lost heaps of time at 3, 6 (initially mp'd 9 upside down but corrected) & 13. Finished well back, 5secs behind Unsquashable.
Saturday Feb 20, 2016 #
11 AM
Strength & Conditioning 45:00 [3]
ahr:100 max:139
First proper strength session in the gym for a few years. Kept weights very light. 1km warm up on the rowing machine then some drop sets:
Barbell squats, lat pull downs, dumbbell bench press, shoulder press, then finished with some supermans, planks & leg raises. Feeling good.
Barbell squats, lat pull downs, dumbbell bench press, shoulder press, then finished with some supermans, planks & leg raises. Feeling good.
12 PM
Squash 30:00 [3]
Solo. Ghosting & reflex volley drills.
6 PM
Yoga 30:00 [2]
Thursday Feb 18, 2016 #
8 PM
Squash 53:00 [5]
ahr:163 max:185
First Comp match of the year. Internal vs SM (270)
Lost 1-3. Happy with the quality & intensity for the first 2 games but faded in the 3rd and 4th.
Lost 1-3. Happy with the quality & intensity for the first 2 games but faded in the 3rd and 4th.
Wednesday Feb 17, 2016 #
6 PM
Orienteering race 40:37 [5] ** 9.62 km (4:13 / km) +104m 4:00 / km
ahr:169 max:184 spiked:28/30c
SSS 20 at Glebe
Nice new map extension into Broadway. A good puzzle of a course with heaps of options thru the middle.
Chose a good route: 5-4-14-24-13-23-22-11-1-21-2-12-26-3-25-16-17-9-10-18-30-19-29-17-28-20-8-6-27-15. Only minor errors were taking the wrong lane before 9 (20secs) and taking an indirect line thru the park between 23 & 22 (20secs).
Got the lot in 40:37, 1 min ahead of James, Richard M, Andy, Ondrej, Bart, Richard G & Michael B.
Nice new map extension into Broadway. A good puzzle of a course with heaps of options thru the middle.
Chose a good route: 5-4-14-24-13-23-22-11-1-21-2-12-26-3-25-16-17-9-10-18-30-19-29-17-28-20-8-6-27-15. Only minor errors were taking the wrong lane before 9 (20secs) and taking an indirect line thru the park between 23 & 22 (20secs).
Got the lot in 40:37, 1 min ahead of James, Richard M, Andy, Ondrej, Bart, Richard G & Michael B.
8 PM
Squash 40:00 [3]
Tune up games with Stan & Ben.