Training Log Archive: Steve RIn the 7 days ending Feb 15, 2017:
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Wednesday Feb 15, 2017 #
6 PM
Orienteering race 41:50 [5] *** 9.18 km (4:33 / km) +133m 4:15 / km
spiked:29/30c shoes: Asics Gel Tarther TG253
SSS 20 at Pyrmont
Fun course with lots of route permutations. The 1:5,000 A4 map made it feel like a long sprint with lots of staaaaaaaairs. A few tricky bits such as the inset (27) and then 30 being at the top of the Anzac bridge ramp.
Had a clean run and lost only ~20secs waiting for the lift then taking the stairs up to 28 and looking for the SI unit on the tree that the flag was on rather than the seat. Route was pretty good although I probably should've got #6 from the top between 15 and 28 because the windy path and stairs below from 17 were slow. My distance was ~100m shorter than Bart's and Odrej's but I may have done more stairs?
Scored 600 in 41.50. Ondrej (41.28) and Bart (42.16) running strongly and recovering well after their Cradle mountain ultra. Aidan 44.58, Andy missed recovering from ankle sprain. James and Richard G missed the inset.
Fun course with lots of route permutations. The 1:5,000 A4 map made it feel like a long sprint with lots of staaaaaaaairs. A few tricky bits such as the inset (27) and then 30 being at the top of the Anzac bridge ramp.
Had a clean run and lost only ~20secs waiting for the lift then taking the stairs up to 28 and looking for the SI unit on the tree that the flag was on rather than the seat. Route was pretty good although I probably should've got #6 from the top between 15 and 28 because the windy path and stairs below from 17 were slow. My distance was ~100m shorter than Bart's and Odrej's but I may have done more stairs?
Scored 600 in 41.50. Ondrej (41.28) and Bart (42.16) running strongly and recovering well after their Cradle mountain ultra. Aidan 44.58, Andy missed recovering from ankle sprain. James and Richard G missed the inset.
C • Lift 2
9 PM
Squash 45:00 [2]
3/4 court with Keelan and Ben then full court with Ben.
Tuesday Feb 14, 2017 #
Note
(rest day)
Monday Feb 13, 2017 #
6 PM
Strength & Conditioning (Kettlebell ) 30:00 [3]
Sunday Feb 12, 2017 #
5 PM
Squash 1:00:00 [5]
Comp intensity match vs Stan (1-4).
Saturday Feb 11, 2017 #
8 AM
Running 18:14 [4] 5.0 km (3:39 / km) +10m 3:37 / km
shoes: Mizuno Wave Rider 18
Parra parkrun. Ran with James most of the way.
Even splits:
3:38
3:39
3:40
3:38
3:38
Even splits:
3:38
3:39
3:40
3:38
3:38
3 PM
Squash 1:00:00 [4]
Games with Krishna and Stan. Extremely hot. Saturated after 1 game.
Friday Feb 10, 2017 #
8 PM
Squash 1:00:00 [4]
2-3 vs Stan
Swim 30:00 [3]
Thursday Feb 9, 2017 #
8 PM
Squash 1:30:00 [3]
Games with Krishna, Mark & Cam