Training Log Archive: Steve RIn the 7 days ending Oct 13, 2016:
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Thursday Oct 13, 2016 #
7 PM
Running 1:02:38 [3] 10.1 km (6:12 / km) +233m 5:34 / km
shoes: New Balance M880BY4
No squash comp tonight so instead did a trail run with Keelan from Mac Uni to Browns Waterhole-Whale Rock-Devlins Creek-Belinda Brute-North Epping Oval-and back to MAASH via Browns Waterhole.
Wednesday Oct 12, 2016 #
5 PM
Orienteering race 46:52 [5] *** 9.9 km (4:44 / km) +145m 4:25 / km
spiked:28/30c shoes: New Balance M870 G
SSS 2 at North Epping
Nice course by Larry including the nice tracks between Whale Rock and Browns Waterhole. Picked a good route with limited planning time. Nav was solid except I lost a minute looking too early for the ruin (28) and 30s for the table (20).
Scored 600 in 46:52 (580), 6 secs behind Andy who went a similar route in reverse order.
9-18-16-17-1-21-26-7-3-29-19-23-13-28-11-4-27-12-22-5-14-24--6-20-15-10-10-8-2-23.
Nice course by Larry including the nice tracks between Whale Rock and Browns Waterhole. Picked a good route with limited planning time. Nav was solid except I lost a minute looking too early for the ruin (28) and 30s for the table (20).
Scored 600 in 46:52 (580), 6 secs behind Andy who went a similar route in reverse order.
9-18-16-17-1-21-26-7-3-29-19-23-13-28-11-4-27-12-22-5-14-24--6-20-15-10-10-8-2-23.
Tuesday Oct 11, 2016 #
8 PM
Squash 2:00:00 [3]
Games at MAASH with Keelan (0-2), Mark (2-1), Matt S (2-0) & Mic (4-1).
Monday Oct 10, 2016 #
Note
(rest day)
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.
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.