Training Log Archive: Steve RIn the 7 days ending Nov 17, 2016:
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Thursday Nov 17, 2016 #
7 AM
Yoga 30:00 [1]
10 PM
Squash 30:00 [5]
Pennant Rnd 14 at Thornleigh
3-0 win vs AJ (215).
L glute niggle was ok.
3-0 win vs AJ (215).
L glute niggle was ok.
Wednesday Nov 16, 2016 #
6 AM
Yoga 30:00 [1]
6 PM
Orienteering race 44:16 [5] ** 9.4 km (4:43 / km) +201m 4:15 / km
ahr:175 max:187 spiked:28/28c shoes: Asics Gel Tarther TG253
SSS 7 at Turramurra (Sheldon Forest)
Nice new map with awesome tracks and climbs (10m contour intervals). Excellent course with plenty of options again, particularly around the start and the streets to the west. Had a smooth run and felt good except for the tough steep slog up through 24-10-30.
Left off 2 and 7 for 580. Just ahead of Paul, Andy and Ondrej.
Ondrej had the balls to go for 7 which cost him 3mins and 590 while Andy was unlucky to lose time on unmapped tracks near 21.
I think Paul's route around the start and W streets was the best.
My route: 22-5-12-18-25-28-24-10-30-6-21-17-26-16-4-27-14-3-9-23-29-15-19-1-20-8-11-13.
Nice new map with awesome tracks and climbs (10m contour intervals). Excellent course with plenty of options again, particularly around the start and the streets to the west. Had a smooth run and felt good except for the tough steep slog up through 24-10-30.
Left off 2 and 7 for 580. Just ahead of Paul, Andy and Ondrej.
Ondrej had the balls to go for 7 which cost him 3mins and 590 while Andy was unlucky to lose time on unmapped tracks near 21.
I think Paul's route around the start and W streets was the best.
My route: 22-5-12-18-25-28-24-10-30-6-21-17-26-16-4-27-14-3-9-23-29-15-19-1-20-8-11-13.
Tuesday Nov 15, 2016 #
6 AM
Cycling (Commute) 1:00:00 [3] 20.0 km (3:00 / km)
7 AM
Strength & Conditioning (Circuit) 30:00 [3]
8 AM
Yoga 30:00 [1]
6 PM
Cycling (Commute) 1:00:00 [3] 19.0 km (3:09 / km)
8 PM
Squash 1:00:00 [3]
At MAASH with AA, KB & SM.
Sunday Nov 13, 2016 #
6 AM
Walking 1:30:00 [1] 5.0 km (18:00 / km)
Helping Keelan put out controls at Knightsbridge.
12 PM
Walking 1:00:00 [1]
Collecting controls. Hot!
6 PM
Squash 1:00:00 [4]
Games with Stan (2-3).
9 PM
Strength & Conditioning 30:00 [3]
Yoga 30:00 [1]
Saturday Nov 12, 2016 #
7 AM
Strength & Conditioning 30:00 [4]
Yoga 30:00 [1]
10 AM
Squash 1:00:00 [4]
Squad
11 AM
Squash 1:00:00 [3]
Games with Shawn and Krishna