Training Log Archive: Steve RIn the 7 days ending Nov 17, 2013:
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Sunday Nov 17, 2013 #
6 PM
Swim 45:00 [3]
Friday Nov 15, 2013 #
7 AM
Gym 40:00 [3]
Upper Body & Core circuit.
Wednesday Nov 13, 2013 #
4 PM
Cycling 1:00:00 [3] 20.0 km (3:00 / km)
Uni - Beacon Hill
6 PM
Orienteering race 46:19 [5] ** 8.85 km (5:14 / km) +105m 4:56 / km
spiked:28/28c (injured) shoes: Asics Gel Nimbus 13
SSS 7 at Beacon Hill. A much anticipated return to The Clay Pan.
Awesome course with plenty of route choices (6-9 or 9-6), (9-28), (30-5), the classic (21-2 scrub vs track/street), when to get 18, and multiple options for linking the Red Hill controls. For the slower runners, the majority of the 10 pointers were decoys. The big question in planning was whether the cliff between 1 and 26 was passable. Turns out it was but I didn't see an easy way up...should have looked harder as this would've been a nice short cut. Didn't extend as far north at Red Hill compared to last time, but included a nice climb up to the top of Beacon Hill reserve in the South East.
Started with the Beacon Hill Reserve controls 17-6-9 following the fence line up to 28. Then 30-5-16-10-19. Super view out to Long Reef on the way to 16! Out and back to 18 then 11-1. Plan A was to scale the cliff for a short cut to 26 but I didn't see an easy way up. Decided to get 26 later.
From 1 up the road to 12 where is saw Andy bashing thru some thic stuff.
Did 21 as an out and back but in hindsight should have taken the risk and gone thru the scrub with Andy to 2.
22, out and back from the north to 13, 23, 24, 3, 15.
25, 14, 26, 29, 7, 20 (not a great route but had to resort to this plan B as I didn't go 1-26-12 earlier) Finished via 27 & 8.
Happy with 580 (missing 2 & 4) in 46.19 = 560. Unexpectedly equal 2nd with behind Andy (580) who made a 2 min error at 12. So a potential 600 course.
Shin hurt - especially jarring on the tar. Never able to reach top speed but this allowed for my best navigation all season. Just poor decisions to not to go 1-26 & 21-2.
Awesome course with plenty of route choices (6-9 or 9-6), (9-28), (30-5), the classic (21-2 scrub vs track/street), when to get 18, and multiple options for linking the Red Hill controls. For the slower runners, the majority of the 10 pointers were decoys. The big question in planning was whether the cliff between 1 and 26 was passable. Turns out it was but I didn't see an easy way up...should have looked harder as this would've been a nice short cut. Didn't extend as far north at Red Hill compared to last time, but included a nice climb up to the top of Beacon Hill reserve in the South East.
Started with the Beacon Hill Reserve controls 17-6-9 following the fence line up to 28. Then 30-5-16-10-19. Super view out to Long Reef on the way to 16! Out and back to 18 then 11-1. Plan A was to scale the cliff for a short cut to 26 but I didn't see an easy way up. Decided to get 26 later.
From 1 up the road to 12 where is saw Andy bashing thru some thic stuff.
Did 21 as an out and back but in hindsight should have taken the risk and gone thru the scrub with Andy to 2.
22, out and back from the north to 13, 23, 24, 3, 15.
25, 14, 26, 29, 7, 20 (not a great route but had to resort to this plan B as I didn't go 1-26-12 earlier) Finished via 27 & 8.
Happy with 580 (missing 2 & 4) in 46.19 = 560. Unexpectedly equal 2nd with behind Andy (580) who made a 2 min error at 12. So a potential 600 course.
Shin hurt - especially jarring on the tar. Never able to reach top speed but this allowed for my best navigation all season. Just poor decisions to not to go 1-26 & 21-2.
7 PM
Cycling 45:00 [3] 13.0 km (3:28 / km)
Slow sore ride from Beacon Hill to Lindfield. Stopped at Mum & Dad's for dinner. Chicken cacciatore. Icing my shin again.
Monday Nov 11, 2013 #
8 PM
Squash 30:00 [3]
(injured)
Practice with SM. Only managed 3 games because of increasing pain in my shin. Bumped it on bike pedal 12 hours earlier.