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Training Log Archive: Steve R

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Squash5 7:45:00
  Cycling3 3:45:00
  Orienteering2 1:21:08 10.75(7:33) 17.3(4:41) 23157 /60c95%
  Swim1 45:00
  Running1 28:45 3.73(7:43) 6.0(4:48)
  Total12 14:04:53 14.48 23.3 23157 /60c95%

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

7 AM

Cycling 1:15:00 [3]

9 AM

Orienteering race 42:35 [5] ** 9.4 km (4:32 / km)
spiked:27/30c shoes: New Balance M870 G

WSSS 1 at Crestwood
Legs felt pretty heavy but ran well. Chose a good route and only had a couple of hesitations in the circles at 23, 8 and 21.

Got the lot in 42.35. James 590, Keelan 570.
10 AM

Cycling 1:30:00 [3]

Saturday Oct 8, 2016 #

9 AM

Cycling 1:00:00 [3]

10 AM

Squash 2:00:00 [3]

Games with Ant, Krishna, Drills with Krishna, Vipul.

Friday Oct 7, 2016 #

1 PM

Swim 45:00 [3]

Lunch recovery swim at Clovelly with Mic.
2 PM

Running 28:45 [3] 6.0 km (4:48 / km)
shoes: New Balance M870 G

CP trails. Hot.
8 PM

Squash 1:30:00 [4]

Games (1-4) and drills with Stan. Legs a bit tight.

Thursday Oct 6, 2016 #

10 PM

Squash 45:00 [5]

Pennant round 8 at Willoughby
1-3 loss to BC (265)
Legs were okay after yesterday. Tinned out in the first game with my new wrist technique not holding up yet under pressure. More practice needed. Went back to usual attritional plan with tight length. Controlled the majority of the last 3 games but just couldn't finish of the 3rd and 4th after leading 13-11 in both games. One that got away.
Team won 23-5.

Wednesday Oct 5, 2016 #

5 PM

Orienteering race 38:33 [5] ** 7.9 km (4:53 / km) +231m 4:15 / km
spiked:30/30c shoes: New Balance M870 G

SSS 1 at North Sydney
A shortie to start the series. The Duke probably could've extended the course another km - perhaps into Luna Park or the Old BP site (south of 30).

Had a clean run but it was a real struggle up all the stairs & hills. At stages my nose was running faster than my legs...still have a slight cold but not as bad as Andy's.

Unexpected win with 600 in 38:33. Others 40-44mins - Andy, Richard G, Richard M, Brooner, Tom & a very nice! run by Keelan for his first 600.

My route: 1-10-9-8-9-7-6-5-4-3-2 then 20-22-19-28 from west-21-17-24-26-15-16-25-11-18-23-27-14-29-30 then the tough slog up to 13-12.

Tuesday Oct 4, 2016 #

8 PM

Squash 1:30:00 [3]

Drills and lesson with Vipul.
Had a big light bulb moment. In the last 5mins raj told me to open up my wrist more on forehand volleys which brings the racquet back better and I was able to guide them with so much more control.

Monday Oct 3, 2016 #

4 PM

Squash 2:00:00 [4]

Drills with Shawn.
Games with Matt S, Dom, Stan.

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