Training Log Archive: Steve RIn the 7 days ending Nov 20, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||
|
|
|
|
|
|
| ||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||
Sunday Nov 20, 2016 #
Running 2:12:00 [3] 21.5 km (6:08 / km) +379m 5:39 / km
shoes: Brooks Pure Cadence
Cramming some hilly km's in before the Socialgaine next weekend. Should be okay for the first 2hrs, but the last 4hrs will be painful trying to keep up with Jem & Keelan. Hoping for a cool day next Sunday and no stomach issues.
Orienteering race 47:59 [4] ** 9.72 km (4:56 / km) +221m 4:26 / km
spiked:26/29c shoes: Asics Gel Tarther TG253
Always a nice run around here with the harbour/ocean views. Familiar with the area/map so route choice and nav were okay except for overrunning a few paths (13, 16, 12). Not significantly costly.
Legs were heavy from the morning run so I didn't hit top gear until a final sprint across Christison park from 8 to the finish. Also a bit of a tight spot in L calf that I'll need to keep an eye on.
Left off 9, for 590 in 47:59 so netted 560. Ondrej a well judged 590.
Tennis 1:00:00 [2]
Yoga 30:00 [1]
Saturday Nov 19, 2016 #
Cycling 1:30:00 [3] 30.0 km (3:00 / km)
Yoga 30:00 [1]
Friday Nov 18, 2016 #
Yoga 30:00 [1]
Running 2:28:00 [3] 24.0 km (6:10 / km)
shoes: Brooks Pure Cadence
Thursday Nov 17, 2016 #
Yoga 30:00 [1]
Squash 30:00 [5]
3-0 win vs AJ (215).
L glute niggle was ok.
Wednesday Nov 16, 2016 #
Yoga 30:00 [1]
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
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 #
Cycling (Commute) 1:00:00 [3] 20.0 km (3:00 / km)
Strength & Conditioning (Circuit) 30:00 [3]
Yoga 30:00 [1]
Cycling (Commute) 1:00:00 [3] 19.0 km (3:09 / km)
Squash 1:00:00 [3]