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Training Log Archive: Steve R

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Squash4 3:05:00
  Walking1 1:40:00 5.1(19:38) 8.2(12:12) 215
  Orienteering1 45:45 6.34(7:13) 10.2(4:29) 17626 /26c100%
  Strength & Conditioning1 30:00
  Total6 6:00:45 11.43 18.4 39126 /26c100%

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

11 AM

Walking 1:40:00 [1] 8.2 km (12:12 / km) +215m 10:47 / km
shoes: New Balance M870 G

Coogee <-> Maroubra coast walk.

Saturday Nov 18, 2017 #

2 PM

Squash 30:00 [3]

Quick games with Mark. Heavy legs.

Thursday Nov 16, 2017 #

7 PM

Squash 1:00:00 [4]

Pennant round 15
3-2 win vs OG (220)
Reserving for mac02 again who are battling for a spot in the finals. Didn't have much in the legs. Lucky to pinch it 16-14 in the decider after being down 6-12. In the end they didn't need me as the team won 24-4, only needing 6 points to secure 3rd place.

Wednesday Nov 15, 2017 #

6 PM

Orienteering race 45:45 [4] *** 10.2 km (4:29 / km) +176m 4:08 / km
spiked:26/26c shoes: Asics Gel Tarther TG253

SSS 7 at Belrose (Fireclay Gully)

My best run of the series so far. Similarly enjoyable course to last time here with a tricky street puzzle and nice trails to the west. View from the clifftop at #1 was stunning in the twilight.

Planned a good route leaving out 9,10 & 16, finishing 45s over. Felt comfortable striding out a bit more and was able to go at 4min/km for the first 4km, albeit on gradually descending streets. Struggled up the hill from 25-5-12 and was hesitant around the bush loop approaching 1-21-2. Pushed myself to exhaustion in the final part from 22-17-7-27-28. Had pencilled in #16 between 22-17 but a good decision on the run to drop it. Couldn't have scored any higher and will probably pay the price at squash comp tomorrow.

550 equalled Glenn, Andy 540, James 520.

Tuesday Nov 14, 2017 #

8 PM

Squash 1:20:00 [3]

Tune up games with Ben, Mic & Shawn.

Monday Nov 13, 2017 #

7 PM

Strength & Conditioning 30:00 [4]

10min row machine
10min stair master (Lvl 15)
10min core - leg raises / planks

Squash 15:00 [1]

Quick hit with Kaj.

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