Training Log Archive: Steve RIn the 7 days ending Mar 1, 2015:
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Sunday Mar 1, 2015 #
Event: Sydney Sprint Series #6
10 AM
Squash 1:00:00 [3]
Practice games with Stan & Keelan. Legs ok.
6 PM
Orienteering race 32:19 [3] **** 5.0 km (6:28 / km)
spiked:13/18c shoes: Asics contend 2
Sprint Series 6 at Abbotsford
A good map & course. Poor run. Mucked up exiting the forked control twice. Went to 17 instead of 4 (3.5 mins). Also stuffed exiting 7 - misreading the steps below 7 as uncrossable wall. Nearly slipped a few times on the wet paths and stairs.
A good map & course. Poor run. Mucked up exiting the forked control twice. Went to 17 instead of 4 (3.5 mins). Also stuffed exiting 7 - misreading the steps below 7 as uncrossable wall. Nearly slipped a few times on the wet paths and stairs.
Saturday Feb 28, 2015 #
11 AM
Rogaining race 5:48:00 [3] *** 40.3 km (8:38 / km) +722m 7:56 / km
spiked:38/40c shoes: Brooks Pure Cadence
Lane Cove River Metrogaine 6hr with Jem.
Both of us struggled physically at various stages but a good route plan and local knowledge helped us to a good score.
We did a narrow anti clockwise loop starting through the top of Pennant Hills Park 31, 61, 41, Beecroft streets (70-59) then down to Devlins Creek(71-91). From Whale Rock (80) up to North Epping (51-63) and then dipped in and out of the valley (94-43-95). Then Browns Waterhole (92), M2 (106), Macquarie 62-35-85 (fun - would have been interesting at night for the 12hr) 76-58-104.
Turned back at Yanko Rd thru West Pymble (75-57-77-86). My low point was 2.5hrs in following a water refill at Bicentennial Park. I drank too much water and ate too many Starburst berries at once and got bad stomach cramps. Thankfully the craps only lasted about 15mins and was ok the rest of the way. We didn't venture too far north of the Commonarra Parkway (103-48). Some nice foreign tracks around South Wahroonga (83, 54-93-32-81-72-53).
Good progress up to 4hrs (33km), but unfortunately Jem got bad calf cramps & then vomiting so we walked most the last 2hrs (8km). Plunged in and out of the valley for 53-90-102-101. Plenty of time to rest and take in the nice views from the lookouts towards the city. Had a tentative plan to add in a loop 21-60-50-40-100-30 but settled for the easy finish via 21-20-30 comfortably under time. The freshest I've felt after a 6hr Rogaine although stomach felt seedy again drinking a soft drink while queuing for a sausage sandwich. But was in a much better state than Jem who couldn't eat.
Definitely our best navigation in a Rogaine with only a couple of small errors. Searched north instead of east of Browns Waterhole for 92 (1 min) and ran past the track turnoff to 54 (1 min).
Scored 2620 which was 1st in Men's and 2nd overall behind Gill and Jess (2810, 47km).
Both of us struggled physically at various stages but a good route plan and local knowledge helped us to a good score.
We did a narrow anti clockwise loop starting through the top of Pennant Hills Park 31, 61, 41, Beecroft streets (70-59) then down to Devlins Creek(71-91). From Whale Rock (80) up to North Epping (51-63) and then dipped in and out of the valley (94-43-95). Then Browns Waterhole (92), M2 (106), Macquarie 62-35-85 (fun - would have been interesting at night for the 12hr) 76-58-104.
Turned back at Yanko Rd thru West Pymble (75-57-77-86). My low point was 2.5hrs in following a water refill at Bicentennial Park. I drank too much water and ate too many Starburst berries at once and got bad stomach cramps. Thankfully the craps only lasted about 15mins and was ok the rest of the way. We didn't venture too far north of the Commonarra Parkway (103-48). Some nice foreign tracks around South Wahroonga (83, 54-93-32-81-72-53).
Good progress up to 4hrs (33km), but unfortunately Jem got bad calf cramps & then vomiting so we walked most the last 2hrs (8km). Plunged in and out of the valley for 53-90-102-101. Plenty of time to rest and take in the nice views from the lookouts towards the city. Had a tentative plan to add in a loop 21-60-50-40-100-30 but settled for the easy finish via 21-20-30 comfortably under time. The freshest I've felt after a 6hr Rogaine although stomach felt seedy again drinking a soft drink while queuing for a sausage sandwich. But was in a much better state than Jem who couldn't eat.
Definitely our best navigation in a Rogaine with only a couple of small errors. Searched north instead of east of Browns Waterhole for 92 (1 min) and ran past the track turnoff to 54 (1 min).
Scored 2620 which was 1st in Men's and 2nd overall behind Gill and Jess (2810, 47km).
Thursday Feb 26, 2015 #
6 PM
Squash 1:00:00 [5]
Internal comp: 2-3 loss to MM (258).
7 PM
Running (Beep Test) 14:15 [5] 2.7 km (5:17 / km)
shoes: New Balance M870v3
Not great timing doing this 15mins after a punishing 5 sets... Surprised I got to level 13-6.
Wednesday Feb 25, 2015 #
6 PM
Orienteering race 42:23 [5] ** 10.3 km (4:07 / km)
spiked:29/30c shoes: Brooks Pure Cadence
SSS 22 at Ermington
Nice flat park & street course along the Parramatta River. Main route planning decision was when to link in 26 & 2.
Pushed very hard today wanting to make up for last weeks slip up. Felt as good as I have all season and nailed all controls except for some hesitation looking too early for 16. Started with the gradual rise through the streets: 26-6-29-15 and then a loop around the eastern controls: 25-3-22-12-2-18-5-21-11-1-7 then the western loop: 19-28-8--9-23-16-30-4-14-24-13-20-10-27-17.
Scored 600 in 42:23, 30s ahead of Aidan and a couple of minutes ahead of Glenn, Andy & Richard.
Nice flat park & street course along the Parramatta River. Main route planning decision was when to link in 26 & 2.
Pushed very hard today wanting to make up for last weeks slip up. Felt as good as I have all season and nailed all controls except for some hesitation looking too early for 16. Started with the gradual rise through the streets: 26-6-29-15 and then a loop around the eastern controls: 25-3-22-12-2-18-5-21-11-1-7 then the western loop: 19-28-8--9-23-16-30-4-14-24-13-20-10-27-17.
Scored 600 in 42:23, 30s ahead of Aidan and a couple of minutes ahead of Glenn, Andy & Richard.
Monday Feb 23, 2015 #
9 PM
Squash 1:00:00 [3]
Legs stiff from yesterday.