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Training Log Archive: simmo

In the 30 days ending Nov 30, 2012:

activity

time

miles

Road cycling

11:01:55

160.65

(4:07)

258.54

(2:34)

Running

6:58:25

46.39

(9:01)

74.65

(5:36)

Orienteering

1:39:15

11.0

(9:01)

17.7

(5:36)

23 /

23c

100%

Total

19:39:35

218.03

(5:25)

350.89

(3:22)

23 /

23c

100%

2:22

0:00

» now

Thursday Nov 29, 2012 #

Running 55:15 [3] 10.1 km (5:28 / km)
shoes: ASICS GT 2170

Bridges and Heirisson run - farther and faster than I intended, but met up with Kjell.

Tuesday Nov 27, 2012 #

Running 41:50 [4] 7.9 km (5:18 / km)
shoes: ASICS GT 2170

Kings Park lap, fastest for some time.

Sunday Nov 25, 2012 #

Running 42:34 [3] 7.2 km (5:55 / km)
shoes: ASICS GT 2170

Hyde Park laps at low HR.

Thursday Nov 22, 2012 #

Running 51:58 [3] 8.9 km (5:50 / km)
ahr:119 max:139 shoes: ASICS GT 2170

Bridges and Heirisson run at low HR. No sign of the kangaroos. Haven't been on the island for months - are they still there?

Tuesday Nov 20, 2012 #

Running 42:26 [3] 8.0 km (5:18 / km)
ahr:134 max:156 shoes: ASICS GT 2170

Kings Park run, Virpi going a bit faster than I really wanted. HR a bit weird again, for most of the first 4km I was checking regularly and it was in the 120s except for a jump near Saw Ave.

Sunday Nov 18, 2012 #

Road cycling 36:59 [3] 11.4 km (3:15 / km)
shoes: Bike: GT Avalanche

Ride to Canning Bridge on the old MTB to do some mapping. Already a stiff Souwester at 8am, but about halfway down the freeway a couple of Elite Racing guys went past with a MTB on their tail, so I jumped on his wheel and they towed me to the Raffles.

Road cycling 27:53 [3] 10.4 km (2:41 / km)
shoes: Bike: GT Avalanche

Back from Canning Bridge with the wind, and slightly shorter route through the city.

Probably did around 20kms mapping but didn't count it as lots of stopping, also had turned the 305 off because otherwise the battery would not have lasted for the ride home.

Saturday Nov 17, 2012 #

Event: MetrO Series Orienteering 2 - Piney Lakes

Orienteering race 49:40 [4] ** 8.8 km (5:39 / km)
ahr:138 max:146 shoes: ASICS GT 2170

Metro Series race at Piney Lakes. Took some seconds to look at the map but then headed off behind the elite pack (tRicky & Fletch) to 29. Saw them all heading off to 28 which I thought was a bit long, so instead went back to the school and then to 23, 26, 22. 20, 15. Kjell Winther caught me at 15, but then headed off to 12 which I had already decided to leave out. Did 8, 2, 4, 11, 1, 5, 9, 13, 14, 10. Was puzzling over the finish with 21, 25, 16 & 17 being awkwardly placed, but walking up the hill to 19 I realised that 27, 28, 25 was a better option. Finished a few seconds behind Rachel - again. Must have been a reasonable route because I got 5th again, ahead of several younger, faster people. Heard that the sand tracks to 3 and 7 were slow, so glad I didn't go there.

Thursday Nov 15, 2012 #

Road cycling 2:19:09 [3] 56.6 km (2:28 / km)
shoes: Bike: Bianchi Coast to Coast

Friday ride, did it today as working tomorrow. Same as Monday.

Tuesday Nov 13, 2012 #

Running 44:23 [3] 8.05 km (5:31 / km)
ahr:127 max:149 shoes: ASICS GT 2170

Kings Park lap, took the sand track alongside Forrest Drive as I was wearing the Garmin and wanted to see how much extra it is. Answer 150m. Was trying to keep the HR reasonably low, taking advantage of Virpi being a little tired after her weekend efforts. Most of the time it was mid to high 120s rising to high 130s on the hills. Max of 149 is probably an anomaly that I have discussed before.

Monday Nov 12, 2012 #

Road cycling 2:22:54 [3] 56.84 km (2:31 / km)
shoes: Bike: Bianchi Coast to Coast

Around the river, Mt Henry, Port Beach, Swanbourne, coffee at The Daily - ride I couldn't do Friday because of a school booking.

10,000kms for the old Bianchi Coast to Coast! Now I can upgrade to carbon with a clear conscience!

C • Damn 3

Saturday Nov 10, 2012 #

Event: MetrO Series Orienteering 1 - Hillarys

Road cycling 1:17:00 [3] 33.0 km (2:20 / km)
shoes: Bike: Bianchi Coast to Coast

Bassendean ride. Just one more 55km ride to complete 10,000kms on the Bianchi.

Orienteering race 49:35 [4] ** 8.9 km (5:34 / km)
ahr:139 max:146 spiked:23/23c shoes: ASICS GT 2170

Metro Series at Hillarys, distance not completely accurate as I had done 4 controls before starting the Garmin*. Wasn't confident that my route was great, but turns out I did the reverse of winner Sten's route so it couldn't have been too bad. Was 2nd in a train behind (I think) BB's little bro through 25,4,24,27,9. BBlb was well ahead by 9 and saw him heading off to 18, but I had already decided to drop 18 & 7 and head South from 9 to 1 and 13. Back though 17,20,5,2 (where Sten and tRicky were coming the other way), 26,19,16,15,3,21,10,6,23,8,14. Finished a few seconds behind Rachel, but had been flat out from 14 and there was no way I could have found anything extra to outsprint her.

* Sten's Garmin did 8.9.

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