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Training Log Archive: LOST_Richard

In the 7 days ending Mar 14, 2009:

activity # timemileskm+m
  Road Cycling2 3:05:00 53.44(17.3/h) 86.0(27.9/h)
  Running3 1:44:45 11.93(8:47) 19.2(5:27) 262
  Orienteering1 28:17 2.8(10:07) 4.5(6:17)22 /25c88%
  Total4 5:18:02 68.16(4:40) 109.7(2:54) 26222 /25c88%

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Saturday Mar 14, 2009 #

Road Cycling 2:25:00 [4] 71.0 km (29.4 kph)

Small CRT group to Mt Henry then just James and I around Shelly, very strong Easterly wind made for a tough ride.

Includes 4km to and from Brew-ha

Orienteering race 28:17 [4] **** 4.5 km (6:17 / km)

Short Series race, pretty average effort, started first and ran off 180 deg the wrong way from the start and then was 1st through all the controls having to "wake up" the SI boxes but only a marginal time lose maybe 30 sec max over the whole course. Did another 180 from #3 to #4 and ended up running back around the building close to #2

Thursday Mar 12, 2009 #

Running 55:09 [3] 9.7 km (5:41 / km) +262m 5:01 / km

Cath said she wanted to run slowly but it did not seem like that but a good run and we wandered around the sand tracks and up and down - not surethe Garmin climb is too accurate but it justifies the time.

Middle part of the run was average just under 5:30 pace

Wednesday Mar 11, 2009 #

Running 30:00 [3] 5.5 km (5:27 / km)

Ran with Cath as far as the start of the Law Path and then the heat and pace got to me so I walked to DNA Tower and jogged back to Hale oval from there.

I thought the heat was over but not the case

Sunday Mar 8, 2009 #

Running race 19:36 [5] 4.0 km (4:54 / km)

Run leg of the BRW Corporate Tri, Langley Park to the Narrows Bridge and back. Only had about a 40sec lead on the other work team and knew their runner was likely to get me. Got caught at about 2.5km and kept him in sight until the end but could not stay with him. We had about a 2 minute lead from the swim but lost a fair bit on the cycle leg.

Organisation was good and results were emailed out by 3:00pm

Road Cycling 40:00 [3] 15.0 km (22.5 kph)

Riding down to the BRW Tri and back home via Brew-Ha Malcolm St was hard work after the run.

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