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Training Log Archive: LOST_Richard

In the 7 days ending Jun 15, 2013:

activity	#	time	miles		km		+m
Road Cycling	5	4:18:24	65.78	(15.3/h)	105.86	(24.6/h)	507
Orienteering	3	2:29:58	11.89	(12:37)	19.13	(7:50)	361
Walking	1	44:48	2.91	(15:25)	4.68	(9:35)	118
Running	1	28:06	3.11	(9:02)	5.01	(5:37)	93
Total	10	8:01:16	83.69	(5:45)	134.68	(3:34)	1079

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Saturday Jun 15, 2013 #

2 PM

Orienteering race 25:18 [4] 4.01 km (6:18 / km) +22m 6:08 / km
shoes: Asics - new May 2013

Shenton College Nav Dash Sprint Race

Decide to give the Long a go as it was 2.8km on the board and I might need to do more than that next weekend!

Going well through the first 7 but then got stuck on the fence to 8 and lost 30 seconds. A few poor routes and lost few more seconds but straight past 15 smiling for the paparazzi and lost another 20-30 seconds. A bit more time lost on the run to the finish when I could not find the easy way through the buildings

Nice small area and good setting from Andre - map was very readable

C • Next weekend 14

Long - Splits

Friday Jun 14, 2013 #

7 AM

Road Cycling 2:00:00 51.39 km (25.7 kph) +286m
shoes: Colnago CLX

Chasing the ladies, just got to the coffee shop as they were arriving.

Cold easterly wind again

Thursday Jun 13, 2013 #

Road Cycling 18:00 [3] 8.0 km (26.7 kph)
shoes: Piave Bike

Still and easterly and not so cold for the ride home

7 AM

Road Cycling 55:00 [3] 19.9 km (21.7 kph) +137m
shoes: Piave Bike

To East Perth for Coffee with Nicole and then into the city

Cool easterly was not so nice

6 PM

Orienteering 50:33 [3] 8.07 km (6:16 / km) +84m 5:57 / km
shoes: Asics - new May 2013

Light pole at Star Swamp, hopeless to start going down the wrong roads twice so paid the price at the end to get to run on trail and extend by 1km and 5 minutes over time

Good fun, only made two events but thanks to Steve for the idea and the work to put them on

Tuesday Jun 11, 2013 #

7 AM

Walking 44:48 [2] 4.68 km (9:35 / km) +118m 8:30 / km

Nice cool morning for a walk to work through Kings Park

5 PM

Running 28:06 [4] 5.01 km (5:37 / km) +93m 5:08 / km
shoes: Asics - new May 2013

Tried to push hard in the 2nd half of the run, will check GPS when I can convince it to download

Monday Jun 10, 2013 #

8 AM

Road Cycling 22:00 [3] 7.51 km (20.5 kph) +14m
shoes: Piave Bike

Slow ride into work, right leg a little sore from the hills so

4 PM

Road Cycling 43:24 [3] 19.06 km (26.4 kph) +70m
shoes: Piave Bike

Home via Windance Bridge and South Perth

Sunday Jun 9, 2013 #

10 AM

Orienteering race 1:14:07 [4] 7.05 km (10:30 / km) +255m 8:54 / km
shoes: Innovates

Expert 2 Course at Lovers Lane - pretty clean run just a bit slow with lots of nasty little brown lines between me and the controls. Only substantial mistake was #10 where I was on line but thought I had overshoot so went up to the fence to confirm.

H2 - Splits

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