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Training Log Archive: simmo

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Road cycling10 17:50:38 238.61(4:29) 384.0(2:47)
  Running9 5:39:22 36.23(9:22) 58.3(5:49)
  Orienteering6 4:10:29 14.35(17:27) 23.1(10:51)
  Total24 27:40:29 289.19(5:45) 465.4(3:34)

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Tuesday Sep 30, 2014 #

Running 37:34 [3] 6.6 km (5:42 / km)
shoes: Inov-8 Road-X 255

Kings Park short lap, probably should have done the full lap after just 13 mins yesterday and 28 the day before, but feeling better for it anyway.

Monday Sep 29, 2014 #

Orienteering race 13:09 [5] 1.6 km (8:13 / km)
shoes: Inov-8 X-Talon 2nd pair

Australian Sprint Champs at Curtin Uni, managed to concentrate all the way round, made a couple of short stops to check that I was going the right way. Probably took a couple of longer routes than necessary, but managed to sneak into 1st by 14 secs. Hopefully confidence will now return for next weekend.

Also fastest on course, so all those young M60, W50 and W55 obviously need to train a bit harder if they can't beat a half-fit pensioner.

M65A - Splits

Sunday Sep 28, 2014 #

Orienteering race 28:51 [4] 3.0 km (9:37 / km)
shoes: Inov-8 X-Talon 2nd pair

Australian Middle Distance at Lovers Ridge. Just not fast enough and walking the hills. One bad mistake cost me maybe 2 mins, but no way I could match the winner today.

Aust MDC, Course M65A - Splits

Saturday Sep 27, 2014 #

Event: Karrak Karnival - Oz Champs
 
Event: Karrak Karnival
 

Orienteering race 48:56 [4] 4.7 km (10:25 / km)
shoes: Inov-8 X-Talon 2nd pair

WA State Champs at Spice Brook. Lost 30 secs here and there, and 3-4 mins at 5 where I made a good route choice but lost concentration and messed up the final approach. 4 mins behind the winner, but less than a minute off 2nd. Could have taken that, as the starter wanted to send me off a minute early, but I demurred.

WA Long Champs, Course M65A - Splits

Tuesday Sep 23, 2014 #

Running 46:20 [3] 8.2 km (5:39 / km)
shoes: Inov-8 Road-X 255

From Fays Bay with Virpi.

Road cycling 2:10:00 [3] 33.0 km (3:56 / km)
shoes: Rotto/Amsterdam clunker

Around the island, first to Thomson for coffee, then West End. Back via the lighthouse, which we climbed, the guide knew Roy Hiller. Then to Parker Point and into Thomson again for pies at the Bakery.

Monday Sep 22, 2014 #

Road cycling 1:10:00 [3] 17.0 km (4:07 / km)
shoes: Rotto/Amsterdam clunker

Ride from Fays Bay to little parakeet, parakeet, little Armstrong, then Oliver's hill, Thomson, Kingstown, Thomson, Bathurst, Basin.

Sunday Sep 21, 2014 #

Event: FootO - Marginata
 

Orienteering race 1:10:23 [4] 5.7 km (12:21 / km)
shoes: Inov-8 Oroc 280

H3 course at Marginata. A few legs that were pretty ordinary, and controls on rocky ground and boulder field. No. 2 in particular (rocky ground) was real bingo, and Ceri caught me there, then we both took 3 or so minutes to find it. The next leg was across a parrotbush wasteland, where I just managed to keep Ceri in sight and watched her go a bit wide in the gully down to the control so caught her there. The next leg could have been tricky, but I kept Ceri in sight for a while then she disappeared. Found a good rock surface to attack from, then set off back up the hill to the next. Ran into Ceri half-way up the hill, still looking for 4, didn't see her again. 6 was a difficult one, had to be very careful and drifted a bit low but corrected reasonably efficiently. Very slow on this leg due to steepness, very stony ground and fallen timber. 6 to 10 were all good running legs, but without much navigational challenge, then it was back uphill in rubbishy ground again for the last, where I stopped a bit short and searched too far left. 3 minutes behind the leader again, 2 behind Alex Tarr, and Ceri recovered to beat me by 9 seconds.

H3 - Splits

Saturday Sep 20, 2014 #

Road cycling 1:28:00 [3] 32.8 km (2:41 / km)
shoes: Bike: Beemer Auto

West Coast ride, but took the shorter option back along the railway rather than go around Nedlands and Mounts Bay Rd into a howling N-Easterly.

Friday Sep 19, 2014 #

Road cycling 2:10:00 [3] 50.0 km (2:36 / km)
shoes: Bike: Beemer Auto

Around the river, earlier start today = better muffin availability, exactly as I've been trying to tell the girls for weeks now.

Picked up Noel at East Freo, then a guy about my age came past at Leighton, so we jumped on his wheel. Thought I'd better give him a breather along Marine Parade so took the breeze. Just then I spied a strapping young bloke 100m in front, so I dug deep and we all sailed past. Just as I'd hoped he would, he took the bait ('WTF, can't let 3 old geezers and two women pass me!') and did the repass so then we all sat on his wheel (and a brilliant Juffy-like windbreak he was too) as far as Swanbourne where he turned off. The other guy was most amused, and he stayed with us until Servetus St.
C • 3 old geezers? 2

Thursday Sep 18, 2014 #

Running 30:38 [3] 5.2 km (5:53 / km)
shoes: Inov-8 Road-X 255

Hyde Park laps.

Wednesday Sep 17, 2014 #

Road cycling 1:42:58 [3] 42.0 km (2:27 / km)
shoes: Bike: Beemer Auto

Mt Henry bridge circuit.

Tuesday Sep 16, 2014 #

Running 45:22 [3] 7.9 km (5:45 / km)
shoes: Inov-8 Road-X 255

Kings Park full lap, surprised by the time as I expected to be 1-2 minutes slower.

Sunday Sep 14, 2014 #

Event: FootO - Ngangaguringguring
 

Orienteering race 1:08:28 [4] 6.0 km (11:25 / km)
shoes: Inov-8 Oroc 280

H3 course at Ngangaguring. Didn't really lose any time at 1 and 2, but was caught at 2 after walking up the hill by Joel McMullen. Then we were virtually together (he racing ahead, me catching him at the controls) until 8 where we both were too low. I recovered first and didn't see him again. OK then until 13 which was a junction on the main creek without a clear attack point. I went in too early and floundered around for a few minutes. Only 3 mins down on the winner despite losing 8-10 mins on the two mistakes.

Different assembly area, not sure it worked too well because of the long, boring last two legs along the creek. Better to have had a longer walk to a start closer to the detail, and the last controls near where the start was.

H3 - Splits

Saturday Sep 13, 2014 #

Running 30:22 [3] 5.2 km (5:50 / km)
shoes: Inov-8 Road-X 255

Hyde Park laps.

Friday Sep 12, 2014 #

Road cycling 2:10:10 [3] 49.6 km (2:37 / km)
shoes: Bike: Beemer Auto

Around the river.

Wednesday Sep 10, 2014 #

Road cycling 1:44:00 [3] 41.0 km (2:32 / km)
shoes: Bike: Beemer Auto

Mt Henry circuit via East Perth, Burswood and South Perth. Hooray! The freeway path is open again.

Tuesday Sep 9, 2014 #

Running 37:50 [3] 6.6 km (5:44 / km)
shoes: Inov-8 Road-X 255

Kings Park short lap, tried to maintain a reasonable clip.

Monday Sep 8, 2014 #

Running 36:53 [3] 6.4 km (5:46 / km)
shoes: Inov-8 Road-X 255

Around Yokine Reserve.

Saturday Sep 6, 2014 #

Event: WA Sprint Orienteering Championships (NavDash 6)
 

Orienteering race 20:42 [4] 2.1 km (9:51 / km)
shoes: Inov-8 TrailRoc 255

WA Sprint Champs at Gosnells. A fair way off full fitness, as I couldn't get any sort of speed up without immediately making a poor decision.

Course 2 - Splits

Friday Sep 5, 2014 #

Road cycling 2:17:30 [3] 50.6 km (2:43 / km)
shoes: Bike: Beemer Auto

Around the river, banana bread is back at the Daily.

Thursday Sep 4, 2014 #

Running 43:29 [3] 7.2 km (6:02 / km)
shoes: Inov-8 Road-X 255

Hyde Park laps.

Wednesday Sep 3, 2014 #

Road cycling 1:22:00 [3] 32.0 km (2:34 / km)
shoes: Bike: Beemer Auto

Bassendean.

Tuesday Sep 2, 2014 #

Running 30:54 [3] 5.0 km (6:11 / km)
shoes: Inov-8 Road-X 255

Kings Park short loop.

Monday Sep 1, 2014 #

Road cycling 1:36:00 [3] 36.0 km (2:40 / km)
shoes: Bike: Beemer Auto

Rode over to Dad's and back.

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