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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LOST_Richard

In the 7 days ending Sep 28:

activity # timemileskm+m
  Walking1 2:52:42 9.16(18:52) 14.73(11:43) 351
  Gym2 1:50:00
  Road Cycling2 1:43:00 23.29(13.6/h) 37.48(21.8/h) 208
  Garden Maintenance 1 1:15:00
  Orienteering1 1:13:28 3.53(20:50) 5.67(12:57) 165
  Total6 8:54:10 35.97 57.89 724

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Saturday Sep 28 #

10 AM

Walking (Rogaine Training) 2:52:42 [3] 14.73 km (11:43 / km) +351m 10:28 / km

Eagle Trail John Forrest NP, Edward Plummer - getting a few kms in before the Aus Champs Rogaine in November

Fantastic flowers all the way around, need to head back with camera this week if possible

Kept a steady pace and very few stops as it was well signed and we did not need to rest.

Edward's GPS recorded 15.3km, not sure why the difference. Park brochure has it as 16km?

Edit> Looked at the trace and there is "hole" at 11.2km where it shows zero speed but still some distance?

Friday Sep 27 #

Garden Maintenance 1:15:00 [1]

Spent and hour or so on Wednesday cleaning out weeds and spraying cancer causing chemicals on the pavers. Oiled the garden table and trimmed a few plants back

Then followed up with planting potted colour, courtesy of Bunnings, and more spraying today.

Thursday Sep 26 #

Road Cycling 26:00 [3] 8.0 km (18.5 kph)
shoes: Colnago CLX

From Subaru Osborne Park to home - car have some TLC

Gym (Regenerate Gym) 40:00 [3]
shoes: ASICS 2019 Grey 2000

Gym Session with Kelly to tune up my program

10 minutes bike
Leg press 10 * 3 * 7 plates
Squats 10 * 3 * 2/15kg
Bicep curls 10 * 3 * 2/8kg
Bent over Row 10 * 3 * 27.5
Triceps pull down 10 * 3 * 11.25
Bulgarian legs 10 * 3 * each leg
Stretching and rolling 10 minutes

Wednesday Sep 25 #

8 AM

Road Cycling 1:17:00 [3] 29.48 km (23.0 kph) +208m
shoes: Colnago CLX

Very nice morning for a ride, light NW wind but not enough to make life hard, but just enough to make a difference north or south along the coast.

Monday Sep 23 #

Gym (UWA) 1:10:00 [3]
shoes: ASICS 2019 Grey 2000

Bike 10mins 6.42km 101 Rpm
Dead lift 30kg * 10 * 3
Leg press 40kg * 20 * 2
Seated Row 25kg * 15 * 3
Pull Down 20kg * 20 * 3
Bent over row 27.5kg * 15 * 3
Biceps curl 2/6kg * 10 * 3
Stretching 10mins

Mongoose down and back 20 minutes

Sunday Sep 22 #

10 AM

Orienteering 1:13:28 [3] 5.67 km (12:57 / km) +165m 11:18 / km
shoes: VJ Integrators

OWA Long Champs

Took conservative track routes to #1, #2, #3 & #4

Lost a little time on #4 when I got onto the large track but worked it out pretty quickly

#5 was a different story, contoured around below the breakaway and aimed for the very large rock in the broad gully as the attackpoint, in hindsight I must have come off another large boulder lower down the slope and ended up in the jumble of rocks too far down the hill. Was confused by the unmapped track and stumbled up and down for while before deciding to head higher, lost 12 minutes on Tony Whittaker and and any chance of a place. Was running 2nd on the course and a couple minutes in front of Tony at #4 (Tony made a few errors early) and just behind Anthea.

Went a bit around the slope to get to #6 and got stuck in the green at #7 and checked out the unmapped boulder #7 as several others did.

Hit #9 before #8 and Edward said check the number I did but read the code of #9 and thought OK but re-read the map and realised I was on the wrong control and headed down with Edward to #8 and then back to #9. Went straight uphill to the fence for #10 and lost 20-30m on Edward who went cross country.

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