Training Log Archive: LOST_RichardIn the 7 days ending Sep 21, 2019:
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Saturday Sep 21, 2019 #
1 PM
Orienteering race 18:05 [3] 2.34 km (7:44 / km) +17m 7:27 / km
shoes: ASICS 2019 Grey 2000
OWA Sprint Champs at Murdoch University.
Spent a couple of hours helping to put out 50% of the controls and had the last start time for M65
No mistakes and about 50% of the controls were one I had put out so only had to think about the placement of the a few of the ones I had not put out. Managed to log / run most of the way of a reasonable time but would not have been in the places with or without prior knowledge.
Spent a couple of hours helping to put out 50% of the controls and had the last start time for M65
No mistakes and about 50% of the controls were one I had put out so only had to think about the placement of the a few of the ones I had not put out. Managed to log / run most of the way of a reasonable time but would not have been in the places with or without prior knowledge.
Friday Sep 20, 2019 #
8 AM
Road Cycling 1:13:17 [3] 24.4 km (20.0 kph) +147m
shoes: Colnago CLX
Wander through the burbs to Swanbourne for a coffee and then back along the railway
2 PM
Walking 47:07 [3] 4.94 km (9:33 / km) +23m 9:20 / km
shoes: ASICS 2019 Grey 2000
Walked home from the OWA Shed after packing the car for the Sprint Champs tomorrow
Thursday Sep 19, 2019 #
Note
Cold, wet and windy in Perth, so nothing to log today!
Wednesday Sep 18, 2019 #
Gym 1:10:00 [3]
shoes: ASICS 2019 Grey 2000
UWA
10 minutes bike 6.0km
Dead lift 10 * 30kg * 3
Leg press 15 * 40kg * 1
Leg press 15 * 60kg * 2
Seated Row 15 * 25kg * 3
Pull Down 15 * 20kg * 3
Bent over row 15 * 27.5kg * 3
Step up 10 * 2/6kg * 3
Biceps curl 10 * 2/6kg * 3
Stretching 10mins
Plus Mongoose down and back to UWA
10 minutes bike 6.0km
Dead lift 10 * 30kg * 3
Leg press 15 * 40kg * 1
Leg press 15 * 60kg * 2
Seated Row 15 * 25kg * 3
Pull Down 15 * 20kg * 3
Bent over row 15 * 27.5kg * 3
Step up 10 * 2/6kg * 3
Biceps curl 10 * 2/6kg * 3
Stretching 10mins
Plus Mongoose down and back to UWA
Tuesday Sep 17, 2019 #
9 AM
Road Cycling 1:24:19 [3] 25.88 km (18.4 kph) +47m
shoes: Colnago CLX
Stadium and back, good coffee at Wholefood Circus
Legs getting back to it after the weekend punishment.
Legs getting back to it after the weekend punishment.
Sunday Sep 15, 2019 #
10 AM
Orienteering race 1:22:08 [3] 6.48 km (12:40 / km) +128m 11:32 / km
Gunapin H4
Legs pretty stuffed from the Rogaine and took a while to get moving. Jogged a few steps here and there on the course.
Drifted off line a few times and manged to punch the wrong control at #5 - did not know until I downloaded, obviously I did not check the code!
#8 was on the wrong cliff so lost a couple of minutes there as the correct feature was very obvious so not quite sure how they got what was one of the easier controls wrong. Then used the bearing from the correct place of #8 towards #9 and was way off to the West wandered around for bit then saw Simmo and Noel so tagged on behind them to #9.
Pretty dead by #11 and had a few goes to see it and then someone said 121 is here, good enough for me.
The wild flowers were amazing, but did not have energy or time to go back out with the camera.
Legs pretty stuffed from the Rogaine and took a while to get moving. Jogged a few steps here and there on the course.
Drifted off line a few times and manged to punch the wrong control at #5 - did not know until I downloaded, obviously I did not check the code!
#8 was on the wrong cliff so lost a couple of minutes there as the correct feature was very obvious so not quite sure how they got what was one of the easier controls wrong. Then used the bearing from the correct place of #8 towards #9 and was way off to the West wandered around for bit then saw Simmo and Noel so tagged on behind them to #9.
Pretty dead by #11 and had a few goes to see it and then someone said 121 is here, good enough for me.
The wild flowers were amazing, but did not have energy or time to go back out with the camera.