In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Cycling||2|| 1:16:23|| 19.0||(4:01)|| 30.58||(2:30)|
| ||Orienteering||1|| 1:09:44|| 3.36||(20:47)|| 5.4||(12:55)|| 155|
| ||Dragon Boat Racing||1|| 1:00:00|
| ||Stretching||1|| 10:30|
| ||Total||4|| 3:36:37|| 22.36|| 35.98|| 155|
| ||[1-5]||4|| 3:26:07|
|averages - sleep:6.5 weight:195.6lbs|
Cycling 38:07  9.5 mi (4:01 / mi)
slept:5.5 weight:196.8lbs shoes: Bike: Jamis Coda Comp - hybrid
5.55am: Took a while to get to sleep, in fact had to read for a while. It is suddenly got dark in the mornings which is a bummer. I like to start in the dark and watch it get lighter as I exercise. Steady pace around the loop. Out 20.21, Back 17.46.
Stretching 10:30 
Good stretch after cycle.
Orienteering 1:09:44  5.4 km (12:55 / km) +155m 11:18 / km
slept:6.0 weight:195.8lbs shoes: Innov8-2(Yellow)
11.00am: DVOA Event - French Creek South/Crow's Nest Preserve - Green Course
Mark Frank planned courses to use the best woods as it is pretty thick inlaces. Hot day 82deg F for end of September. Left calf feeling very tight so opted to go slowere and concentrate on my navigation skills which are a little rusty. The magnifier would have helped reading some of the detail. Lost some time on 4 from attackpoint and being a bit vague in my plan. 6-7 a tricky leg requiring accurate compass work which with thickness of woods was not so easy. Drifted to left a bit and found another control which then used as attackpoint. 9-10: planned to use control 7 as an attackpoint which I got okay, then not sure what happened next as several minutes later I was back at control 7!. Slow walk on bearing from there to 10 the second time round. 10-11: was just slow work through the vegetation. Rest of course straight forward, though walked a chunk as too hot to run.
Overall still sloppy navigation in places. Hoping calf will be better before NAOC.
Cycling 38:16  9.5 mi (4:02 / mi)
slept:7.0 weight:195.4lbs shoes: Bike: Jamis Coda Comp - hybrid
8.15am: Cycled the loop. Lots of runners on Kelly Dr so had to almost stop on several occasions. Good to be out, as seem very tired the last few days. A beautiful sunny day 60degF.
Dragon Boat Racing 1:00:00 
6.10pm: a good hard session. 2x6 min pieces building up tempo, 6x 30 strokes 100%/ 40 strokes 70% piece, 1x 6 min piece, 500m race piece and 3x 30 strokes 100% / 40 strokes 70%.
Only one more practice before race day on Oct 4th.
all weeks |