Training Log Archive: LOST_RichardIn the 7 days ending Sep 22, 2018:
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Saturday Sep 22, 2018 #
2 PM
Orienteering race 51:53 [4] 4.2 km (12:21 / km) +147m 10:31 / km
shoes: VJ Integrators
State Middle Distance Champs at Jumbuck Hill
Had a late start after playing Eye Spy with Tristan so was at the back of the W45 and others on course 3. Went past a few of the ladies in the rock which was hard to get through in parts.
Lost a couple of minutes at #14 when I went to the right rock but did not see the control flag and went down the hill and back up, saw it on the way back up!
Also lost a couple of minutes #6 when I went past and came back off the track
Other smaller errors on #1 & #3 started looking too early, #16 overshoot the boulder
Maybe 6 minutes all up
Was a couple of minutes ahead of Rob West for the glass, but 5 minutes down on Anthea
Had a late start after playing Eye Spy with Tristan so was at the back of the W45 and others on course 3. Went past a few of the ladies in the rock which was hard to get through in parts.
Lost a couple of minutes at #14 when I went to the right rock but did not see the control flag and went down the hill and back up, saw it on the way back up!
Also lost a couple of minutes #6 when I went past and came back off the track
Other smaller errors on #1 & #3 started looking too early, #16 overshoot the boulder
Maybe 6 minutes all up
Was a couple of minutes ahead of Rob West for the glass, but 5 minutes down on Anthea
Friday Sep 21, 2018 #
Gym 50:00 [3]
shoes: Ascis 2000 May 2018
A good stretch and a few bits on the weight machine
8 AM
Road Cycling 2:04:18 [3] 49.24 km (23.8 kph) +219m
shoes: Colnago CLX
Around the river, went in search of FROGS but none sighted at the appointed coffee shop in Applecross so went to Subi and found Nicole for a coffee
Thursday Sep 20, 2018 #
3 PM
Walking 52:53 [3] 5.15 km (10:16 / km) +50m 9:48 / km
Across to Shenton Park Bushland to check out the flora
Nice flowers and birds chirping in the trees
Nice flowers and birds chirping in the trees
Wednesday Sep 19, 2018 #
9 AM
Road Cycling 1:39:23 [3] 38.74 km (23.4 kph) +116m
shoes: Colnago CLX
Nice morning for a ride, little or no wind and not as cool as that last few weeks.
Out to Bayswater on the railway path and back along the river.
Out to Bayswater on the railway path and back along the river.
Tuesday Sep 18, 2018 #
2 PM
Road Cycling 1:13:01 [3] 23.89 km (19.6 kph) +48m
shoes: Colnago CLX
Stadium and back, SW wind getting stronger easy out and a bit of work back along Matilda Bay
5 PM
Running 19:00 [3] 3.14 km (6:03 / km) +21m 5:51 / km
shoes: Ascis 2000 May 2018
Warm up run before Rachel's training session.
Solid enough pace for me puffing behind Juffy, Craig and Rachel
Solid enough pace for me puffing behind Juffy, Craig and Rachel
Running intervals 11:39 [4] 2.23 km (5:13 / km)
shoes: Ascis 2000 May 2018
1 * 1 km 5:16 pace
2 * 500m 5:16 pace
1 * 1 minute 4:39 pace
Walked home
2 * 500m 5:16 pace
1 * 1 minute 4:39 pace
Walked home
Sunday Sep 16, 2018 #
10 AM
Orienteering race 1:08:51 [3] 5.95 km (11:35 / km) +210m 9:50 / km
shoes: VJ Integrators
Lovers Lane H3
Got into a mini group with Ian F and Daisy and we played leapfrog around the course after #3, taking slightly different routes and making our own errors but none of us able to get away.
Got into a mini group with Ian F and Daisy and we played leapfrog around the course after #3, taking slightly different routes and making our own errors but none of us able to get away.