Training Log Archive: Steve RIn the 7 days ending Apr 1, 2016:
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Friday Apr 1, 2016 #
6 AM
Yoga 30:00 [1]
8 PM
Strength & Conditioning (Core) 25:00 [3]
9 PM
Squash 1:00:00 [4]
Games with Stan
Thursday Mar 31, 2016 #
6 PM
Orienteering race 44:48 [5] *** 8.15 km (5:30 / km) +195m 4:55 / km
spiked:26/26c shoes: Asics Gel Tarther TG253
SSS 26 Finale @ Lane Cove Country Club
Great course with heaps of route choices and a real puzzle figuring out which controls to drop. Planned to skip 20 & 7 and left 1 & 8 for the end - but ran out of time.
Made a few adventurous route choices and luckily they all paid off:
- skirted the pool fence & down the path from 28 to 30.
- waded for 200m for a massive shortcut between 12 & 10.
- found an unmapped rough track from 27 down thru the dark green to the golf course which helped me to the finish just under time.
Didn't lose any time except for some hesitation on the taped tracks to 4 & 5 and at the fallen trees blocking the track between 25-16.
Route: 4-19-3-5-26-2-17-22-24-15-25-16-23-6-28-30-29-12-10-21-14-13-9-11-18-27.
Scored 550. Tristan 530, Andy, Aurelien & Richard M 520.
Finished 1st in OM series (1200) ahead of 'open newcomer' James & Andy who was away for 10 weeks in the middle.
Came 2nd behind Karin H in the overall Series Cup.
Lots of nice courses and memorable moments throughout the series:
- Spiking 30/30 at East Killara in 39mins
- The Pennant Hills Park debacle (record low score 190, 36%)
- Early run at Rodd Pt in 43 degree heat & stopping to help Stuart McW who was suffering from heat stroke.
- The Glebe dash
- The Manly Dam splash
Great course with heaps of route choices and a real puzzle figuring out which controls to drop. Planned to skip 20 & 7 and left 1 & 8 for the end - but ran out of time.
Made a few adventurous route choices and luckily they all paid off:
- skirted the pool fence & down the path from 28 to 30.
- waded for 200m for a massive shortcut between 12 & 10.
- found an unmapped rough track from 27 down thru the dark green to the golf course which helped me to the finish just under time.
Didn't lose any time except for some hesitation on the taped tracks to 4 & 5 and at the fallen trees blocking the track between 25-16.
Route: 4-19-3-5-26-2-17-22-24-15-25-16-23-6-28-30-29-12-10-21-14-13-9-11-18-27.
Scored 550. Tristan 530, Andy, Aurelien & Richard M 520.
Finished 1st in OM series (1200) ahead of 'open newcomer' James & Andy who was away for 10 weeks in the middle.
Came 2nd behind Karin H in the overall Series Cup.
Lots of nice courses and memorable moments throughout the series:
- Spiking 30/30 at East Killara in 39mins
- The Pennant Hills Park debacle (record low score 190, 36%)
- Early run at Rodd Pt in 43 degree heat & stopping to help Stuart McW who was suffering from heat stroke.
- The Glebe dash
- The Manly Dam splash
9 PM
Swim 30:00 [3]
Wednesday Mar 30, 2016 #
8 PM
Squash 1:15:00 [4]
Games with Stan. 1-5.
Tuesday Mar 29, 2016 #
8 PM
Squash 1:30:00 [3]
Games with Mic & Vipul.
Strength & Conditioning (Core) 30:00 [3]
Monday Mar 28, 2016 #
6 PM
Squash 30:00 [3]
Games with Ben & Stan
Sunday Mar 27, 2016 #
10 AM
Running 25:00 [2] 3.0 km (8:20 / km) +100m 7:09 / km
ahr:155
Up and down Red Hill.
12 PM
Cycling 2:00:00 [3] 30.0 km (4:00 / km)
Around Lake Burley Griffen.
8 PM
Strength & Conditioning (Core) 30:00 [3]
Saturday Mar 26, 2016 #
7 AM
Cycling 2:00:00 [3] 36.0 km (3:20 / km)
To & from parkrun
8 AM
Running 16:39 [5] 5.0 km (3:20 / km)
shoes: Asics Gel Tarther TG253
Parra parkrun PB! :)
Splits: 3:15, 3:20, 3:20, 3:25: 3:18.
Splits: 3:15, 3:20, 3:20, 3:25: 3:18.
2 PM
Cycling 1:30:00 [3] 24.0 km (3:45 / km)
3 PM
Tennis 2:30:00 [3]