Training Log Archive: Steve RIn the 7 days ending Mar 5, 2017:
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Saturday Mar 4, 2017 #
9 PM
Strength & Conditioning (Kettlebell) 30:00 [3]
Yoga 30:00 [1]
Friday Mar 3, 2017 #
9 PM
Squash 30:00 [5]
Pennant Rnd 1 at Lane Cove
Reasonably comfortable 3-0 win vs JL (220).
Reasonably comfortable 3-0 win vs JL (220).
Wednesday Mar 1, 2017 #
6 PM
Orienteering race 48:43 [5] *** 9.5 km (5:08 / km) +236m 4:34 / km
spiked:28/30c (injured) shoes: Asics Gel Tarther TG253
SSS 22 Murdering Bay (Riverview)
Really good course with nice tracks and options through the central streets.
Had 2 costly bungles in the bush. Firstly from 8, I missed the turnoff up to 9 instead followed the minor track south of the creek for a while and eventually bashed up thru the green (1.5min). Going 8-28-9 instead was probably better than my route 8-9-28.
Then a real shocker getting disorientated after crossing the creek between 20-14. Kept hesitating and second guessing - confused by the minor watercourse which I initially didn't see on the map. Eventually corrected but cost me ~3mins. What makes it worse is that we ran through here last Saturday on the Rogaine. Looking at splits it looks like Ondrej fluffed it too going the opposite way.
My last control #2 didn't beep because my old SI stick only has room for 30 controls and I missed punched a mini course control in the middle of the mayhem between 20-14. Thankfully got credited the 10 points.
Scored 600 in 48:43 = 560 net. Glenn 600 in 44:59, Ondrej, Toby, Andy 580, Keelan & Paul 570.
My pinged hamstring held up okay but I didn't try to push it to the max. Would've settled for 90% before the run, so I'll definitely take 97% even though 100 was there for the taking with a clean run.
Really good course with nice tracks and options through the central streets.
Had 2 costly bungles in the bush. Firstly from 8, I missed the turnoff up to 9 instead followed the minor track south of the creek for a while and eventually bashed up thru the green (1.5min). Going 8-28-9 instead was probably better than my route 8-9-28.
Then a real shocker getting disorientated after crossing the creek between 20-14. Kept hesitating and second guessing - confused by the minor watercourse which I initially didn't see on the map. Eventually corrected but cost me ~3mins. What makes it worse is that we ran through here last Saturday on the Rogaine. Looking at splits it looks like Ondrej fluffed it too going the opposite way.
My last control #2 didn't beep because my old SI stick only has room for 30 controls and I missed punched a mini course control in the middle of the mayhem between 20-14. Thankfully got credited the 10 points.
Scored 600 in 48:43 = 560 net. Glenn 600 in 44:59, Ondrej, Toby, Andy 580, Keelan & Paul 570.
My pinged hamstring held up okay but I didn't try to push it to the max. Would've settled for 90% before the run, so I'll definitely take 97% even though 100 was there for the taking with a clean run.
Tuesday Feb 28, 2017 #
Note
(injured) (rest day)
Monday Feb 27, 2017 #
Note
(injured) (rest day)