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Training Log Archive: simmo

In the 30 days ending Nov 30, 2009:

activity

time

miles

Running

9:05:31

63.68

(8:34)

102.49

(5:19)

Road cycling

5:46:03

93.65

(3:42)

150.72

(2:18)

Orienteering

2:08:39

10.65

(12:05)

17.14

(7:30)

26 /

28c

92%

Total

17:00:13

167.99

(6:04)

270.35

(3:46)

26 /

28c

92%

2:40

0:00

» now

Sunday Nov 29, 2009 #

Note
(injured)

Rest day - my body couldn't take 3 hard sessions in 24hrs for the third week in a row.

Tennis elbow progress - exercise regime having little effect to date. Now icing afterwards and hopefully will improve.

Saturday Nov 28, 2009 #

Event: Burrendah MetrO

Road cycling 1:30:00 [4] 42.0 km (2:09 / km)
shoes: Bike: Bianchi Coast to Coast

Elite Racing Cycles group, quite large today (24-25) and very windy. A bit chaotic as noone seemed to want to organise, and this wasn't helped by a couple of maniac impatient drivers.

Orienteering race 32:08 [4] * 6.05 km (5:19 / km)
spiked:12/14c shoes: Asics GT 2140

Metro Series race at Burrendah, route-finding was quite difficult, my 6.05km included 100m overshoot (23) and 300m unnecessarily wide route (22 to 18). Started reasonably fast, but got slower as the race went on. Nevertheless managed to be first MV and score some valuable mid-90 points.

Thursday Nov 26, 2009 #

Running 48:55 [3] 8.9 km (5:30 / km)
shoes: Asics GT 2140

Bridges-Heirisson, still a stiff Sou-Wester but not as strong as last week. Was going to do the Northern half of the Island as well, but legs were dead. Maybe the roos are too.

Tuesday Nov 24, 2009 #

Running 42:02 [4] 8.0 km (5:15 / km)
ahr:136 max:151 shoes: ASICS GT2130 (new)

Kings Park run, very warm day, was still 28-30C. Slow as.

Sunday Nov 22, 2009 #

Running race 49:01 [5] 10.0 km (4:54 / km)
shoes: Asics GT 2140

WA Masters race at Garvey Park, Belmont. Course followed path back along the River, then over Garratt Rd bridge, short loop to East, then a longer loop to West, then return. For a race, it was a good training run - had no energy and doubted that I could break 50. Will be interesting to see the results and find out how many over-60s thrashed me.

Saturday Nov 21, 2009 #

Event: Madurah Classic

Road cycling 1:30:00 [3] 42.0 km (2:09 / km)
shoes: Bike: Bianchi Coast to Coast

Elite Racing Cycles ride, chilly at the start, but not a lot of wind.

Orienteering 1:10:00 [2] * 6.0 km (11:40 / km)
shoes: Asics GT 2140

Putting out controls for Kings Park Metro Series, walking/jogging.

Thursday Nov 19, 2009 #

Running 47:08 [3] 8.8 km (5:21 / km)
shoes: Asics GT 2140

Bridges-Heirisson run, fastest time I've done for a while, despite a sou-wester at near-gale strength (tRicky would have loved it riding down to Freo). Didn't see any roos, they would all have been sheltering in the thick bush.

C • Freo 1

Tuesday Nov 17, 2009 #

Running 40:36 [4] 8.0 km (5:05 / km)
shoes: ASICS GT2130 (new)

Kings Park run was a real struggle today, felt sore in both upper and lower legs, and de-energised.

Sunday Nov 15, 2009 #

Running race 24:50 [5] 5.0 km (4:58 / km)
shoes: Asics GT 2140

WAMC race at Burswood, probably 3 times as many people as last week, very bunched at the start on a narrow path. After yesterday's efforts, didn't have much zip, especially from mid-race to the finish. Phil D passed me after half-way, although he didn't get much further than 150m ahead. Was passed by a couple of kids being pushed by their dad about 200m out, but couldn't respond. At least I didn't throw up this week.

Saturday Nov 14, 2009 #

Road cycling 1:24:00 [4] 36.0 km (2:20 / km)
shoes: Bike: Bianchi Coast to Coast

Ride with Elite Racing Cycles group, first time for a while. Struggling a bit, dropped at Perry Lakes but then caught them again at Christchurch.

Orienteering race 26:31 [4] * 5.09 km (5:13 / km)
spiked:14/14c shoes: Asics GT 2140

Metro Series scatter race at Carine, Medium course, 3rd 2 mins down on young Henry. Start was disorganised - was still handing out maps when some went, and had to go really hard to first control, where I was 3rd or 4th in a queue. Could see Henry some way ahead so went for no. 3 planning to drop 7, but it turned out 7 was the better choice.

Thursday Nov 12, 2009 #

Running 48:14 [3] 8.8 km (5:29 / km)
shoes: Asics GT 2140

Bridges and Heirisson run, warm (high 20s) and very humid (70%) and felt very lethargic. Saw some macropods near the enclosure fence, b ut they were a long way off and without glasses could only make out 3 of them. Struggled over 2nd half, not helped by running into a stiff Nor-Nor Easter on the homeward upriver leg, instead of the usual following wind. Were he able after this morning's argument with the bitumen, Juffy would have had an enjoyable ride home.

C • No the wind was rubbish. 1

Tuesday Nov 10, 2009 #

Running 41:52 [3] 8.0 km (5:14 / km)
shoes: ASICS GT2130 (new)

Kings Park run, by myself, slow pace.

Sunday Nov 8, 2009 #

Running race 29:18 [5] 6.26 km (4:41 / km)
shoes: Asics GT 2140

WA Marathon Club race at Perry Lakes. Did this race last year about half a minute quicker, so not bad considering the phlegmy cold symptoms are still lingering. The last guy to pass me was at the 1.5km mark; I kept him in sight and we passed a few others, almost caught him at the end, but he was continuing on for the 10-miler. Dry retched on the finish line.

Saturday Nov 7, 2009 #

Event: Perth Rat Race/Mean Streets Prologue

Running 37:54 [3] 6.6 km (5:45 / km)
shoes: Asics GT 2140

Kings Park low impact run, took a map to check out some control sites.

Thursday Nov 5, 2009 #

Running 48:26 [3] 8.8 km (5:30 / km)
shoes: Asics GT 2140

Bridges and Heirisson run, no kangaroos sighted. Humid, and no breeze.

Tuesday Nov 3, 2009 #

Running 35:15 [3] 6.6 km (5:20 / km)
shoes: Asics GT 2140

Kings Park short option, pretty warm today, was still around 30C. Still feeling very phlegmy.

Monday Nov 2, 2009 #

Road cycling 1:22:03 [3] 30.72 km (2:40 / km)
shoes: Bike: Bianchi Coast to Coast

From Dunsborough out to the Lighthouse http://www.lighthouse.net.au/liGhTS/WA/Cape%20Natu..., then down to Sugarloaf Rock, then back to Dunsborough. With JB, Carol and Ken, undulating ride, and especially tough climb out of Sugarloaf. Good coffee and French toast at Artezan Cafe.

Sunday Nov 1, 2009 #

Running 52:00 [3] 8.73 km (5:57 / km)
shoes: Asics GT 2140

Along the coastal track from Dunsborough to Castle Bay, including climbing up to the Whale lookout at Castle Rock on the way back.

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