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Training Log Archive: simmo

In the 31 days ending Aug 31, 2014:

activity

time

miles

Road cycling

14:39:50

198.22

(4:26)

319.0

(2:45)

Running

2:13:54

13.55

(9:53)

21.8

(6:09)

Orienteering

1:42:17

4.85

(21:06)

7.8

(13:07)

Total

18:36:01

216.61

(5:09)

348.6

(3:12)

2:25

0:00

» now

Sunday Aug 31, 2014 #

Event: Perth City to Surf

Event: Dunsborough Dirt Dash

Running race 32:00 [5] 5.9 km (5:25 / km)
shoes: Inov-8 X-Talon 2nd pair

Dunsborough Dirty Dozen trail race. Entered the relay with Virpi, me doing the first leg, supposedly 5km, Virpi the 2nd leg of 7km. Course uses the MTB trails at Dunsborough Country Club, very windy, no steep climbs on my leg, they were all on Virpi's. Finished just ahead of a woman with a 310, then another guy with a gps finished and he also had 5.9. The other leg apparently was actually a bit short at 6.8-6.9. Good workout which tells me I've not lost too much fitness.

Wednesday Aug 27, 2014 #

Road cycling 2:15:00 [3] 49.8 km (2:43 / km)
shoes: Bike: Beemer Auto

Around the river anti-clockwise, stiff NE headwind from Freo to the Narrows. Coffee & toast at Gordon St Garage.

Tuesday Aug 26, 2014 #

Running 40:21 [3] 6.6 km (6:07 / km)
shoes: Inov-8 Road-X 255

Kings Park short lap.

Monday Aug 25, 2014 #

Road cycling 1:39:50 [3] 39.6 km (2:31 / km)
shoes: Bike: Beemer Auto

Around Mt Henry, via East Perth/Burswood route & back.

Sunday Aug 24, 2014 #

Event: FootO - Frazzle Rock

Orienteering race 1:15:09 [3] 5.3 km (14:11 / km)
shoes: Inov-8 X-Talon 2nd pair

H3 course at Frazzle Rock. Brain fade at 3 where I spent a good few minutes hunting for the control on a parallel feature across the other side of the major watercourse which I shouldn't have crossed! Then rushed 4 and stuffed that up too. Quite tired by 7, just in time for the toughest part of a tough course, and was very slow - 14 mins over the last 600m from 8 to the finish.

H3 - Splits

Saturday Aug 23, 2014 #

Road cycling 1:25:00 [3] 32.0 km (2:39 / km)
shoes: Bike: Beemer Auto

Bassendean ride. Clocked up 5000km on the Beemer on this ride.

Friday Aug 22, 2014 #

Road cycling 2:25:00 [3] 51.0 km (2:51 / km)
shoes: Bike: Beemer Auto

Around the river, gradually getting up to normal speeds but the R leg is still a little weak and tires easily.

Thursday Aug 21, 2014 #

Running 34:02 [3] 5.3 km (6:25 / km)
shoes: ASICS GT 2170

Light pole run at Swanbourne.

Tuesday Aug 19, 2014 #

Running 27:31 [3] 4.0 km (6:53 / km)
shoes: Inov-8 Road-X 255

Short run in Kings Park.

Sunday Aug 17, 2014 #

Event: FootO - WA Middle Distance Championships - Calophylla

Orienteering race 27:08 [4] 2.5 km (10:51 / km)
shoes: Inov-8 Oroc 280

WA Middle Champs at Calophylla, but I was more intent on trying out the R. quad than winning. Jogged to the start and it felt ok so thought I would give it a try. Jogged to 1, then part way to 2, but across the open and bare rock increased the pace. Kept running most of the course, except for the rougher, rocky or green bits, but misread the contours at 5 and lost 15-20 secs, then was 100m wide at 6. When I saw Ken B (who started 4 mins before me) at 11 I realised that I must be doing quite well. Eventually finsihed 2nd, only 28 secs down on Fletch Senior. Quad felt a little sore afterwards, but I think it was mainly ITB tightness rather than the rectus femoris. Hand was aching all day though - better see the doc tomorrow.

H3 - Splits

Friday Aug 15, 2014 #

Road cycling 2:25:00 [3] 50.8 km (2:51 / km)
shoes: Bike: Beemer Auto

Around the river in SCR, longest so far. Hoping to run, rather than walk at Calophylla on Sunday.

Wednesday Aug 13, 2014 #

Note

Been mapping at Cowtown and the Maze, then an unfinished section at BCGS. While at the Maze I tripped over a stone and landed on my hand, possibly got a fractured/broken metacarpal bone, but haven't bothered to get it checked.

Sunday Aug 10, 2014 #

Event: Manea - SWOT

Friday Aug 8, 2014 #

Road cycling 1:45:00 [3] 39.1 km (2:41 / km)
shoes: Bike: Beemer Auto

Did the ride I planned to do earlier in the week, around Mt Henry. Croosed the Freeway at the Preston St bridge which doesn't involve a steep climb.

Wednesday Aug 6, 2014 #

Road cycling 1:30:00 [3] 32.7 km (2:45 / km)
shoes: Bike: Beemer Auto

SCR ride to Bassendean, trying out the multishift.

Monday Aug 4, 2014 #

Road cycling 1:15:00 [3] 24.0 km (3:08 / km)
shoes: Bike: Beemer Auto

SCR ride to the Narrows via East Perth and back. Was going to go down the Freeway but the bloody path is still closed and think I would have had trouble riding up one of the footbridges, so just turned around and came home.

Took the bike in to ERC to have the Di2 firmware upgraded to Multishift.

Sunday Aug 3, 2014 #

Event: FootO - Relays - Jorgensen Park

Note

Walked a relay course at Jorgensen - 2.5km, don't know the time because the results weren't available, but mid-30s I think. One very steep section which the quad passed with flying colours.

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