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Training Log Archive: Steve R

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Squash3 5:30:00
  Running3 4:11:52 26.16(9:38) 42.1(5:59) 733
  Orienteering1 46:52 6.15(7:37) 9.9(4:44) 14528 /30c93%
  Swim1 30:00
  Gym2 20:00
  Total10 11:18:44 32.31 52.0 87828 /30c93%

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MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

2 PM

Squash 2:00:00 [5]

2 comp intense matches vs Stan, lost 0-3 and 1-3.
Then some drop shot target practice (A3 sheets).
10 burpees for whoever missed the most targets /10.
Burpee count: me 80, Stan only 10.
My accuracy is improving but not even close to Stan's.
4 PM

Gym 10:00 [5]

300 battle rope slams
5 PM

Running 1:00:00 [3] 8.0 km (7:30 / km)
shoes: New Balance M880BY4

Preliminary check of Keelan's WSSS course around Knightsbridge, Castle Hill. Looking like a nice! bushy course.

Saturday Oct 15, 2016 #

9 AM

Swim 30:00 [3]

10 AM

Squash 1:30:00 [3]

Games with Salman, Krishna and Stan.
12 PM

Gym 10:00 [5]

300 battle rope slams

Friday Oct 14, 2016 #

5 PM

Running 2:09:14 [3] 24.0 km (5:23 / km) +500m 4:53 / km
shoes: New Balance M890BB4

Steady solo long run from UNSW down to Coogee-Bondi-Watsons Bay- Parsley Bay-Neilson Park-Double Bay. Nice cool evening.

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.

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)

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