Training Log Archive: Steve RIn the 7 days ending Mar 8, 2015:
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Sunday Mar 8, 2015 #
10 AM
Orienteering race 23:06 [4] ****
spiked:19/22c shoes: Brooks Pure Cadence
Sprint Final at UNSW
Really enjoyed this course with lots of route choices, changes of direction and concentration required the whole time. Big error looking on the wrong side of the path for 2. Mistakenly thought I was approaching 2 from the parallel path to the south. Took me ages to correct ending up too far north (2mins). Otherwise splits were fairly consistent. Finished well down again but happy with my navigation apart from 2.
Really enjoyed this course with lots of route choices, changes of direction and concentration required the whole time. Big error looking on the wrong side of the path for 2. Mistakenly thought I was approaching 2 from the parallel path to the south. Took me ages to correct ending up too far north (2mins). Otherwise splits were fairly consistent. Finished well down again but happy with my navigation apart from 2.
Saturday Mar 7, 2015 #
Event: Sydney Sprint Weekend
10 AM
Squash 1:00:00 [3]
3 PM
Orienteering race 16:55 [4] ***
spiked:16/21c shoes: Brooks Pure Cadence
NOL Sprint Heat A
Nice new map at Botany with sand/scrub in the west and ponds & park in the east. Stuffed up the start not orienting my map properly. Lost a minute running west instead of east. Okay through the dunes except for taking a bad line through the bush to 4. Some hesitation here and there and slowed down at each control to check numbers. Finished well down in 24th / 31 in a high quality field.
Nice new map at Botany with sand/scrub in the west and ponds & park in the east. Stuffed up the start not orienting my map properly. Lost a minute running west instead of east. Okay through the dunes except for taking a bad line through the bush to 4. Some hesitation here and there and slowed down at each control to check numbers. Finished well down in 24th / 31 in a high quality field.
Thursday Mar 5, 2015 #
9 PM
Squash 30:00 [4]
Pennant Div-3 Round 1
Knee sore going in & worried that I'd pay the price for pushing hard yesterday. But felt ok once warm & the adrenalin kicked in. Played well to get away with a 3-0 win against AR (225).
Knee sore going in & worried that I'd pay the price for pushing hard yesterday. But felt ok once warm & the adrenalin kicked in. Played well to get away with a 3-0 win against AR (225).
Wednesday Mar 4, 2015 #
6 PM
Orienteering race 43:43 [5] ** 10.0 km (4:22 / km)
spiked:24/25c shoes: Brooks Pure Cadence
SSS 23 at Nth Turramurra
Nice hilly course with all the 30 pointers on the bush tracks. Took a while to plan & figure out which controls to miss. Route was well judged in the end - leaving out 1, 4, 5, 6 & 19.
Started with a flat run along Bobin Head Rd 2-8, then down to 17 and into the bush for 27-26 along the single track to 25. Then a circuitous run through the streets of Nth Wahroonga 10-9-7-20-18-14-3-12-13. Back onto the fire trails for an out and back picking up 22 & 15 then down to 16-24. A tough climb up through 21-11 then a nice flat section 23-29. Another steep climb up to 30 but was able to keep pushing hard. Another out and back to 28 to finish.
Navigation was good with only a slight stumble at 18 (looking in the car park), and cautiously slowing down approaching 21 & 29. Legs felt strong but R knee was a sore going down the steep hills. Perhaps could've squeezed in another 10 points (1 or 6?) but that would've probably pushed me over the 45mins.
Scored 540. Jeremy 530, Andy & Richard G 510. Respect to Glenn for going 12.4km for the 600 in 55:13 (490).
Nice hilly course with all the 30 pointers on the bush tracks. Took a while to plan & figure out which controls to miss. Route was well judged in the end - leaving out 1, 4, 5, 6 & 19.
Started with a flat run along Bobin Head Rd 2-8, then down to 17 and into the bush for 27-26 along the single track to 25. Then a circuitous run through the streets of Nth Wahroonga 10-9-7-20-18-14-3-12-13. Back onto the fire trails for an out and back picking up 22 & 15 then down to 16-24. A tough climb up through 21-11 then a nice flat section 23-29. Another steep climb up to 30 but was able to keep pushing hard. Another out and back to 28 to finish.
Navigation was good with only a slight stumble at 18 (looking in the car park), and cautiously slowing down approaching 21 & 29. Legs felt strong but R knee was a sore going down the steep hills. Perhaps could've squeezed in another 10 points (1 or 6?) but that would've probably pushed me over the 45mins.
Scored 540. Jeremy 530, Andy & Richard G 510. Respect to Glenn for going 12.4km for the 600 in 55:13 (490).
8 PM
Running warm up/down 25:00 [3] 3.5 km (7:09 / km)
shoes: Brooks Pure Cadence
Warm down. Collecting controls in the dark including the ultimate lonely pot #5 - at the bottom of the aptly named Kokoda Ave.
Monday Mar 2, 2015 #
9 PM
Squash 35:00 [5]
Internal Comp 3-0 win vs SG (204).