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Training Log Archive: LOST_Richard

In the 7 days ending Apr 24, 2010:

activity # timemileskm+m
  Road Cycling5 5:35:28 91.21(16.3/h) 146.79(26.3/h) 157
  Orienteering3 2:34:46 12.12(12:46) 19.51(7:56) 3039 /12c75%
  Running1 35:46 4.04(8:51) 6.5(5:30)
  Total8 8:46:00 107.38(4:54) 172.8(3:03) 4609 /12c75%

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Saturday Apr 24, 2010 #

Road Cycling 1:42:30 [3] 50.0 km (29.3 kph)
shoes: Colnago CLX

Dropped back a group to save some leg energy for the Autumn Classic - hope it worked tried to avoid being on the front too much

Road Cycling 10:00 [3] 4.0 km (24.0 kph)
shoes: Colnago CLX

to and from Brew Ha
1 PM

Orienteering race 40:30 [4] *** 4.94 km (8:12 / km) +95m 7:29 / km
spiked:9/12c

Day 1 Autumn Classic H3 course - straight into the most complex bit of the map made for errors - manged to get the 1st one OK and lost maybe 30 sec but crewed up the 2nd very short leg really should have just walked and not tried to get through fast and dropped 3 minutes on Chip. Took it all back on the long leg to 3 and was pretty steady from there. 3 secs down on Chip at the finish and 3-4 minutes on Joe

Friday Apr 23, 2010 #

Road Cycling (commute) 13:00 [3] 5.5 km (25.4 kph)
shoes: Colnago CLX

lazy ride into the city, hit 60km/hr down Malcolm St

Road Cycling (Commute) 48:00 [3] 22.0 km (27.5 kph)
shoes: Colnago CLX

Home via Claremont and back

Thursday Apr 22, 2010 #

4 PM

Orienteering 47:03 [3] 7.51 km (6:16 / km) +43m 6:06 / km

Walk to KP then Sand Tracks, legs felt very heavy and sluggish on the soft sand

Wednesday Apr 21, 2010 #

Road Cycling (commute) 19:30 [3] 7.0 km (21.5 kph)
shoes: Colnago CLX

Another windy ride home
7 AM

Road Cycling 1:37:00 [3] 37.5 km (23.2 kph)
shoes: Colnago CLX

Morning river ride with fizzyred, training for Burgundy as we are going to try and do oen longer ride mid week. Need to find a better route as too many trucks and cars around in Freo at this time of day

Tuesday Apr 20, 2010 #

Running 35:46 [3] 6.5 km (5:30 / km)

Short route in Kings Park, nice cool conditions

Sunday Apr 18, 2010 #

8 AM

Road Cycling 45:28 [4] 20.79 km (27.4 kph) +157m
shoes: Colnago CLX

Rode from Stoneville to Ngan... O event - I had to agree with tRicky the Great Eastern Highway new surface is shit to ride on with very course bitumen and all the small stones have been pushed to the road edge so you can't ride on the shoulder without ploughing the gravel!

Flynn Rd also is rough

Orienteering race 1:07:13 [4] 7.07 km (9:31 / km) +165m 8:31 / km

Standard event at Ngangg... Did H3 but was too hot an tired on the way to 10 and decided to walk back from there. My time was Ok as I had lost a couple of minutes on #1 but had caught back up to Ian Fletcher who started after me so was on track for a low to mid 60 minute time - maybe the bike ride there finished me off, maybe the late night and sleeping on the floor was not the best preparation

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