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Training Log Archive: Steve R

In the 7 days ending Oct 23:

activity # timemileskm+m
  Squash6 5:25:00
  Orienteering2 1:34:55 11.87(8:00) 19.1(4:58)59 /60c98%
  Tennis1 1:00:00
  Running1 45:00
  Total10 8:44:55 11.87 19.159 /60c98%

» now

Sunday Oct 23 #

9 AM

Squash 1:00:00 [4]

Practice matches vs Stan (0-3, 0-3).
Glute DOMS from squats and lunges yesterday.
4 PM

Orienteering 50:14 [4] ** 9.7 km (5:11 / km)
spiked:29/30c shoes: New Balance M870v3

South SSS at Clovelly

Very scenic and windy. Arrived at 4pm and was rostered on to help at 4:45pm so I planned my route on the run. Overall plan was ok except should've left off 20 for the end because it was a tough climb back up to the cemetery. Lost a few minutes looking for 27 where the flag was missing and SI unit was smashed into pieces. The rest was ok but struggled on the stairs and hills on weary legs.

Scored 600 in 50:14 = 540. Well done to Keelan for his overall win 560!

8 PM

Tennis 1:00:00 [2]

Doubles with the Puns at Crestwood.

Saturday Oct 22 #

10 AM

Squash 1:00:00 [4]

Squad training with Raj
- Rotating drills with Krishna, Viupl and Darryl. Focussing on hunting for volleys.
- last 15 minutes was intense strength and conditioning - sprints & lunges
11 AM

Squash 1:00:00 [3]

Games (1-3) and targets with Stan.

Friday Oct 21 #

8 PM

Squash 1:00:00 [3]

Games with Krishna (2-1) and Stan (0-3).

Thursday Oct 20 #

8 PM

Squash 45:00 [5]

3-1 loss to AL (262). Tinned a lot of forehand boasts.
Highlight was winning the 2nd game 19-17 after being down 2-9.
Critical 3rd game was close but outsmarted by experienced opponent.
10 PM

Squash 40:00 [5]

Lost 1-3 to JH (260)
Awkward player who chops at everything and reverse boasts. So many momentum swings. Started badly 0-8 bit fought back to 13-13 but then lost it. Got better width and felt in control for the rest of the match but mental lapses were costly. Was down 7-14 in the 5th then pegged it back to 13-14 but threw it away by tinning a silly drop from the backhand back corner.
Rare team loss 8-20

Wednesday Oct 19 #

5 PM

Orienteering 44:41 [5] *** 9.4 km (4:45 / km)
spiked:30/30c shoes: New Balance M870v3

SSS 3 at Balgowlah (40 Baskets)

Great course which looked straightforward at first glance but actually required some deliberation on route choices, particularly in the south. Also needed to concentrate well on the run - especially along the Fairlight shoreline where some of the controls were cunningly tucked away.

Felt fresh after resting on Monday and only a light hit Tues. But I still felt it on the grinding flog up to Dobroyd.

Nav was confident and didn't lose any time. Was pleased at the download deks to find out I got the lot with 19secs to spare. I had my garmin on autopause so was never exactly sure of the time.

Went North (odds) - 11-5-13-15-7-19-29-27-17-9-25-23-21-3-1
Then south (evens) - 12-14-24-10-30-28-6-8-26-20-18-4-16-2-22

Tuesday Oct 18 #

9 PM

Running 45:00 [2]

Light tune up hit at MAASH with Keelan & Mic.

Monday Oct 17 #

(rest day)

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