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Training Log Archive: LOST_Richard

In the 7 days ending Apr 26, 2010:

activity # timemileskm+m
  Road Cycling5 6:25:05 101.86(15.9/h) 163.92(25.5/h) 54
  Orienteering3 2:29:25 12.3(12:09) 19.8(7:33) 3379 /12c75%
  Running1 35:46 4.04(8:51) 6.5(5:30)
  Total9 9:30:16 118.2(4:49) 190.22(3:00) 3919 /12c75%

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Monday Apr 26, 2010 #

7 AM

Road Cycling 1:35:05 [3] 37.92 km (23.9 kph) +54m
shoes: Colnago CLX

Along the river to Bayswater and back along the railway line. Lots of congestion in South Perth with social riders and WAMC race nice after Windance bridge - river calm and nice conditions for a social ride.

Sunday Apr 25, 2010 #

9 AM

Orienteering race 1:01:52 [4] 7.35 km (8:25 / km) +199m 7:25 / km

Day 2 Autumn Classic Umuna H3 - a few more in the race today with Simmo dropping down for OY points and Ian Fletcher running just one day. Went well through to 11 ecen if the hills were tough. Then saw Ken Post leaving 11 and heading NE around the fence and I thought I would go direct which was OK except that I went through the wrong saddle and took a minute to work it out and then into the control OK. #15 I saw "a" control on a boulder on my contour but was sure it was an earlier boulder to the one I needed so decided not to check it even though I ran the other side of the boulder, ended up at the creek beyond and then down to some other rocks before heading back up to "the" boulder! Lost 3 minutes

Ended up ahead of Chip who faded but Simmo and Ian were both ahead but in range - young Joe was out of sight about 10minutes in front.

Saturday Apr 24, 2010 #

Road Cycling 1:42:30 [3] 50.0 km (29.3 kph)
shoes: Colnago CLX

Dropped back a group to save some leg energy for the Autumn Classic - hope it worked tried to avoid being on the front too much

Road Cycling 10:00 [3] 4.0 km (24.0 kph)
shoes: Colnago CLX

to and from Brew Ha
1 PM

Orienteering race 40:30 [4] *** 4.94 km (8:12 / km) +95m 7:29 / km

Day 1 Autumn Classic H3 course - straight into the most complex bit of the map made for errors - manged to get the 1st one OK and lost maybe 30 sec but crewed up the 2nd very short leg really should have just walked and not tried to get through fast and dropped 3 minutes on Chip. Took it all back on the long leg to 3 and was pretty steady from there. 3 secs down on Chip at the finish and 3-4 minutes on Joe

Friday Apr 23, 2010 #

Road Cycling (commute) 13:00 [3] 5.5 km (25.4 kph)
shoes: Colnago CLX

lazy ride into the city, hit 60km/hr down Malcolm St

Road Cycling (Commute) 48:00 [3] 22.0 km (27.5 kph)
shoes: Colnago CLX

Home via Claremont and back

Thursday Apr 22, 2010 #

4 PM

Orienteering 47:03 [3] 7.51 km (6:16 / km) +43m 6:06 / km

Walk to KP then Sand Tracks, legs felt very heavy and sluggish on the soft sand

Wednesday Apr 21, 2010 #

Road Cycling (commute) 19:30 [3] 7.0 km (21.5 kph)
shoes: Colnago CLX

Another windy ride home
7 AM

Road Cycling 1:37:00 [3] 37.5 km (23.2 kph)
shoes: Colnago CLX

Morning river ride with fizzyred, training for Burgundy as we are going to try and do oen longer ride mid week. Need to find a better route as too many trucks and cars around in Freo at this time of day

Tuesday Apr 20, 2010 #

Running 35:46 [3] 6.5 km (5:30 / km)

Short route in Kings Park, nice cool conditions

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