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Training Log Archive: LOST_Richard

In the 7 days ending Feb 13:

activity # timemileskm+m
  Road Cycling2 1:54:06 27.09(14.2/h) 43.59(22.9/h) 205
  FIxed Bike2 1:33:19 32.32(20.8/h) 52.01(33.4/h)
  Walking2 1:31:11 5.52(16:30) 8.89(10:15) 187
  Gym2 1:19:53
  River Kayaking 1 1:16:13 4.01(18:59) 6.46(11:48) 5
  Orienteering1 42:24 3.3(12:52) 5.3(8:00) 135
  Total9 8:17:06 72.24 116.26 532

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Saturday Feb 13 #

5 PM

Orienteering race 42:24 [3] 5.3 km (8:00 / km) +135m 7:06 / km
ahr:135 max:158 shoes: Asics 2000 / 7 Dec 7th

Last MetrO event of the season

Decided that I would man up and do the Medium Course after doing Short in the previous ones, not sure that it was the best one to do that as the Course option was 100% in the hills of Reabold Hill and with controls set 50% along the various sections it was somewhat tricky to decide which order and route to take.

Not so many years ago I was up for running the whole Zamia Track circuit but the hills have got steeper and longer as time goes on, so plenty of walking on the steeper sections.

Legs were very uncomfortable overnight but seem to have settled now so hopefully no lasting effects, plantar fasciitis did not enjoy the experience

Friday Feb 12 #

9 AM

Gym (Regenerate ) 55:05 [3]
ahr:86 max:117 shoes: Asics 2000 / 7 Dec 7th

Thursday Feb 11 #

8 AM

FIxed Bike 1:00:06 [3] 34.2 km (34.1 kph)
ahr:125 max:140 shoes: Orbit fixed bike

Another 1 hour home bike session

Wednesday Feb 10 #

8 AM

Road Cycling 1:46:27 [3] 41.65 km (23.5 kph) +188m
ahr:119 max:142 shoes: Colnago CLX

Strong southerly wind made for hard work until i got to Freo. Nice back up the railway path

Tuesday Feb 9 #

9 AM

River Kayaking 1:16:13 [3] 6.46 km (11:48 / km) +5m 11:45 / km
ahr:83 max:123 shoes: Sea Bird Discover Kayak

Canning Bridge and around

AP says 99.9km in the kayaks, should have done another 100m
1 PM

Road Cycling 7:39 [3] 1.95 km (15.3 kph) +17m
ahr:94 max:112 shoes: Piave Bike

Borrowed my old bike back for a trip to Rotto next week, so fixed a flat tyre and then went around the lake to check that gears changed and that I could ride it.

Monday Feb 8 #

2 PM

Walking 1:03:06 [3] 6.03 km (10:27 / km) +138m 9:23 / km
ahr:87 max:110 shoes: Asics 2000 / 7 Dec 7th

Reabold Hill wandering

Sunday Feb 7 #

9 AM

FIxed Bike 33:13 [3] 17.81 km (32.2 kph)
ahr:120 max:136 shoes: Orbit fixed bike

More newspaper reading while the rain tumbled down on Perth

A welcome 20mm in Perth overnight with more to come later in the day.

Skipped to Metro yesterday to watch the Big Bash final :-(

Gym (HOME) 24:48 [3]
ahr:88 max:134 shoes: Asics 2000 / 7 Dec 7th

Bicep Curl 6kg * 20 * 3
Chest Press 6kg * 20 * 3
Tricep pull down with Grey band 20 * 3
Stretching and Rolling 10 minutes
12 PM

Walking 28:05 [3] 2.86 km (9:50 / km) +50m 9:03 / km
ahr:88 max:101 shoes: Asics 2000 / 7 Dec 7th

Masked walk in the rain to run an errand for Nicole.

Nice to have gentle rain falling and to see that Lake Jualbup is a lake again after 99% drying out in January

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