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Training Log Archive: LOST_Richard

In the 7 days ending Sep 6, 2009:

activity # timemileskm+m
  Running4 2:33:10 17.29(8:52) 27.82(5:30)
  Orienteering1 1:20:46 6.14(13:09) 9.88(8:10)13 /16c81%
  Total5 3:53:56 23.43(9:59) 37.7(6:12)13 /16c81%

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Sunday Sep 6, 2009 #

Orienteering race 1:20:46 [4] *** 9.88 km (8:10 / km)

Wundabiniring Brook, H2 course 8.1km - set off a few minutes before Cath and offered to lay bread crumbs, but it turned out Cath did not need them as after I had stuffed around for 5mins at #5 I saw Cath just leaving the control. One of those very frusting misses where the GPS shows I was within a couple of metres twice but I did not see the control feature or the control from the angle I cam from. Russell Wade was also at #5 at the same time we spent the rest of the course looping around each other. Saw Cath again at #8 after the long leg, not sure where she had gone wrong but I stooped to get a stick out of my shoe and never saw Cath again, caught and passed Russell but could not hold him off from the last control to the finish.

Saturday Sep 5, 2009 #

Running 31:54 [4] 5.84 km (5:28 / km)

Kings Park DNA curcuit. Too wet and windy to ride this morning and still windy in the afternoon so went for this run.

Friday Sep 4, 2009 #

Running 26:26 [3] 4.61 km (5:44 / km)

Shenton Lake intervals

1.57km 9.31min 6.04min/km
0.31km 1:20min 4.22
0.31km 1:53min 6.07
0.30km 1:17min 4.21
0.32km 2:08min 6.44
0.31km 1:18min 4.15
0.32km 2:03min 6.30
0.30km 1:16min 4.18
0.21km 2:31min 12:04
0.68km 3:05min 4.35

Marginally quicker than last week, will need to make this a regular effort.

Thursday Sep 3, 2009 #

Running 48:26 [3] 8.87 km (5:28 / km)

Kings Park run with Cath, steedy pace most of the way. GPS has one spot at better than 4.00min/km along Fraser Ave - not sure that is true?

Wednesday Sep 2, 2009 #

Running 46:24 [3] 8.5 km (5:28 / km)

Run at Wangi Wangi (from Nicole's mum's house), out to the point and around all the trails in the reserve. Very tranquil and lots of birds plus nice varied up and down trails to run on.

(then the flights back via Newcastle and Sydney - long and boring)

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