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Training Log Archive: LOST_Richard

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Road Cycling3 5:16:13 67.73(12.9/h) 109.0(20.7/h) 566
  MTBO2 2:04:36 13.43(6.5/h) 21.61(10.4/h) 214
  Running2 1:12:29 7.74(9:22) 12.45(5:49) 161
  Orienteering1 35:30 3.37(10:32) 5.43(6:33) 2
  Total8 9:08:48 92.27(5:57) 148.49(3:42) 943

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Saturday Oct 1, 2016 #

5 PM

Orienteering race 35:30 [3] 5.43 km (6:33 / km) +2m 6:32 / km
shoes: Ascii 2000 Oct 2016

Ist Metro of the 2016 / 2017 series. Typical Wayne course with lots of controls crowded into the corner of the map.

Hard to pick the best route on the medium with 21 out of 30 controls to collect, so much easier on the long where you just had to drop 2. Had to recount a few times to make sure I did the right number easy to go over or under.

Good fun and just missed the major storm that came through half an hour before the start

Friday Sep 30, 2016 #

8 AM

Road Cycling 1:40:28 [3] 32.24 km (19.3 kph) +196m
shoes: Colnago CLX

With Noel and Nicole down to N. Freo to the Rabbit in the Moon cafe and then back up the railway. Warmer than yesterday but blustery wind ahead of the next line of storms that are due later today.

Thursday Sep 29, 2016 #

8 AM

Road Cycling 2:02:48 [3] 44.59 km (21.8 kph) +203m
shoes: Colnago CLX

Friday ride on a Thursday morning.

Cold easterly along Matilda Bay turned into a cold NE up the beach

Jackets and overshoes the order of the day

Wednesday Sep 28, 2016 #

10 AM

MTBO 55:26 [3] 11.27 km (12.2 kph) +108m
shoes: Avanti Mountain Bike

MTBO Aus Champs Sprint Area - riding one of the courses.

Lost of little tracks in and around the town site at Dwellingup, quite tricky in part and I did not execute well in a couple of places and lost some time working it out.

It will be a very good area for the sprint and good course with plenty of twists and turns. Mostly good riding with not much soft or slippery gravel and a few single track sections but not too technical.
11 AM

MTBO 1:09:10 [3] 10.34 km (9.0 kph) +106m
shoes: Avanti Mountain Bike

More MTBO at Dwellingup, this time checking a few of the tracks that confused me on my first ride and also a few control sites that I did not visit on the course ride.

Mostly made much more sense at a slower pace and not trying to "race"

Tuesday Sep 27, 2016 #

5 PM

Running 38:25 [3] 6.58 km (5:50 / km) +89m 5:28 / km
shoes: Black Asics GT 2000

So 'easy" to trot around Kings Park following Juffy. Also a struggle on anything that felt uphill.

We missed the heavy showers that came through while all good people were at work

Monday Sep 26, 2016 #

9 AM

Road Cycling 1:32:57 [3] 32.17 km (20.8 kph) +167m
shoes: Colnago CLX

Freo and back, cold wind both ways!

Trucks still a problem near the port, maybe they did not hear about the 1m rule!!

Sunday Sep 25, 2016 #

9 AM

Running 34:04 [3] 5.87 km (5:48 / km) +72m 5:28 / km
shoes: Black Asics GT 2000

That was a struggle, first to get out of the warm bed and then to keep running!

Very slow time showed the lack or running in the past few weeks. Should be Ok to improve on the time though.

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