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Training Log Archive: LOST_Richard

In the 7 days ending Oct 3:

activity # timemileskm+m
  Gym2 1:59:58
  Walking3 1:57:55 7.86(15:01) 12.64(9:20) 97
  Orienteering2 1:40:21 6.57(15:16) 10.57(9:29) 297
  Road Cycling1 1:15:51 17.78(14.1/h) 28.61(22.6/h) 70
  Bush Walking1 39:06 2.1(18:40) 3.37(11:36) 79
  Total8 7:33:11 34.3 55.2 544

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Saturday Oct 3 #

9 AM

Gym 59:53 [3]
ahr:98 max:136

UWA 3rd October
Bike 10min 5.5km 87rpm
Rowing 10 minute 2100m fatigue
Leg press 70kg 50 * 2
Abduction 40kg 15 * 3
Adduction 40kg 15 * 3
Pull down 25kg plus twist 15 * 3
Tricep pull down 12.5kg 15 * 3
Chest press 10kg machine 10 * 3
Stretching and rolling 10min

Friday Oct 2 #

2 PM

Walking 58:02 [3] 6.68 km (8:41 / km) +50m 8:22 / km
ahr:97 max:137 shoes: ASICS 2019 Grey 2000

Fast paced walk around Kings Park

Needed to walk fast to keep warm as a very cool southwesterly wind.

Thursday Oct 1 #

8 AM

Road Cycling 1:15:51 [3] 28.61 km (22.6 kph) +70m
ahr:114 max:128 shoes: Colnago CLX

Stadium and back Matagarup Bridge closed while they do work on the zip wire and bridge climb.

Medium westerly wind made it somewhat hard work on the way back

Wednesday Sep 30 #

8 AM

Gym (UWA) 1:00:05 [3]
ahr:107 max:153

30th September
Bike 10min 6.5km 102rpm
Running 11minute 1.5km 4min @ 6min pace
Dead lift 25kg plus 24kg bar 10 * 3
Leg press 70kg 10 * 3
Pull down 25kg plus twist 10 * 3
Tricep pull down 12.5kg 10 * 3
Bicep Curls 7kg 10 * 3
Chest Press on Fit Ball 7kg 10 * 3
Stretching and rolling 10min

Tuesday Sep 29 #

4 PM

Walking 42:54 [3] 4.35 km (9:51 / km) +41m 9:25 / km
ahr:103 max:120

Kings Park walk

Monday Sep 28 #

10 AM

Walking 16:59 [1] 1.61 km (10:34 / km) +7m 10:21 / km
ahr:107 max:118

Long walk to the start, some nice flowers along the way and three Western Rosella parrots flying around

Orienteering race 1:04:45 [3] 6.71 km (9:39 / km) +129m 8:48 / km
ahr:131 max:150

Seemed harder than it should have been I guess because Dryandra is so open you feel you should be going faster. Also remembering back in the day when 6min/km in this terrain was achievable. Not any more!

One 1minute error at #9 otherwise a pretty clean run in mostly easy navigation
1 PM

Bush Walking 39:06 [3] 3.37 km (11:36 / km) +79m 10:23 / km
ahr:103 max:135

Candy Block wildflower walk

Sunday Sep 27 #

9 AM

Orienteering race (MDC) 35:36 [3] 3.87 km (9:13 / km) +168m 7:34 / km
ahr:135 max:147 shoes: VJ Integrators

3rd 2nd place in Championships, with Tony Whittaker taking a strong lead with wins in the LDC last week and not being a fan of sprints he left the field open for Rob West to take the sprint.

My race was going well as I caught up to Peter K by #4 and was racing through to the finish with Peter. Messed up #7 when I foolishly followed Peter into the wrong group of rocks. Got out of it first but could not shake him.

Nice area my first time on the new map and had previously run here in the early 1980's

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