Training Log Archive: LOST_Richard

H3 Ngangaguringuring Hill

Slog up to the rocky escarpment with a big creek to guide into the control on top of a spur, took a high route to #2 and dropped into the gully then a short leg #3. Again stayed high and out of the green to #4 and bounced off the track. Lost a bit of time on #5 as swung right and ran the track and then came over the breakaway but went past the control and found Dave Pass who was also too low and we we got back up to the ?right? rock lost a couple of minutes. Saw Rob West looking confused on the track near #6. Took the track and then contoured to #7 distracted by a large log 100m short of the control as I though it was rock. Lost a couple a minutes on the way to #8 as I swung too far right and had to contour around but had the advantage of seeing #11 on the way.

Gratuitous legs to #9 and #11 across the nothing gap but was motivated to keep up a pace and gap Rob West who had got to #8 in front of me and got the 2nd fastest split on both legs.

Gps distance 7.81km course length 6.4km so reasonably efficient

Ended up 6th in front of all the other SOBs who did H3 rather than H4 and behind some young things.

Did not have time to stop and look but some great flowers along the way

Missed the rain that has now set in in the city @3:20pm

H3 Course - Splits

4th September UWA
Bike 10min 5.22km
Running 10minute 1.27km
Dead lift 20kg plus 24kg bar 10 * 5
Leg press 60kg 10 * 1 70kg 10 * 2
Pull down 25kg 10 * 3 with twist
Tricep pull down 12.5kg 10 * 3
Bicep curls 7kg 10 * 3
Chest press 7kg on fit ball 10 * 3
Stretching and rolling 10min

Knocked off another major WA peak Mt Lesueur

Fantastic flowers

Stormy morning in Perth so wheeled out the Orbit for a spin while read the Weekend Australian Magazine

ChCh School and back with Fizzyred.

Nice sunny morning ride - no swoops but a few magpies in the trees