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Training Log Archive: LOST_Richard

In the 7 days ending Jul 7, 2013:

activity # timemileskm+m
  Road Cycling5 4:25:00 67.09(15.2/h) 107.97(24.4/h) 297
  Orienteering3 3:41:08 11.4(19:24) 18.34(12:03) 267
  Running1 26:47 2.92(9:10) 4.7(5:42)
  Total9 8:32:55 81.41(6:18) 131.01(3:55) 564

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MoTuWeThFrSaSu

Sunday Jul 7, 2013 #

10 AM

Orienteering race 54:01 [4] 6.46 km (8:22 / km) +144m 7:32 / km
shoes: Innovates

Expert 3 SOL at Frazzle Rock

Clean through to 6, except for a bit off line getting out of 5 to the paddock run ShotRat gave me number 6 but was too to far ahead for me to see him into 7. At 7 my eyes were streaming with the cold air and my glassed were fogged up and I could not read the detail on the map so spun around a couple of times before I put the glasses in my pocket and worked it out. Slog through to the finish. Lost time at 7 was worth a few places

Saturday Jul 6, 2013 #

Orienteering 2:00:00 [1] 4.0 km (30:00 / km)

At John XXIII with Noel checking sites for the Sprint Champs, lots of good complex stuff, should be fun race, enter here

Friday Jul 5, 2013 #

8 AM

Road Cycling 2:01:00 intensity: (51:00 @2) + (1:10:00 @4) 51.47 km (25.5 kph) +297m
shoes: Colnago CLX

33km in 1hr 10min in the chase but did not catch the ladies.

Toes still cold at coffee shop

Thursday Jul 4, 2013 #

Road Cycling 13:00 [3] 5.0 km (23.1 kph)
shoes: Piave Bike

To work via KP, abandoned planned coffee ride with Fizzyred due to a) drizzle b) cold air c) too dark d) all of the above
3 PM

Road Cycling 50:00 [3] 18.0 km (21.6 kph)
shoes: Piave Bike

A few loops in Kings Park with Fizzyred who had finally crawled out from under the blankets

Then coffee at Little Pantry

6 PM

Orienteering 47:07 [4] 7.89 km (5:58 / km) +123m 5:33 / km
shoes: Asics - new May 2013

O Training in Kings Park

Started out with Rachel, Andre and Ian F - Rachel off too fast Andre after 100m was also out of sight. Ian was on my heals so after 2 controls I decided that a different route to Ian's was more interesting so headed to Law Path. Good choice as there was warm air coming off the river. Up past the DNA tower then a bit too much sand tracks to keep up the pace.

About a minute over the 45 minutes

Nice way to get motivated for a run

Wednesday Jul 3, 2013 #

Road Cycling 24:00 [3] 10.0 km (25.0 kph)
shoes: Piave Bike

Dropped the car at Osborne Park and rode to work, paths a bit wet and the rail crossing near the Perth Arena nasty with wet wood so pretty cautious through there

Road Cycling 25:00 [3] 10.0 km (24.0 kph)
shoes: Piave Bike

City to Osborne Park to collect nice clean car

Tuesday Jul 2, 2013 #

Running 26:47 [3] 4.7 km (5:42 / km)
shoes: Asics - new May 2013

Hale Oval to Home

Monday Jul 1, 2013 #

Road Cycling 13:00 [3] 5.5 km (25.4 kph)
shoes: Piave Bike

To work via Kings Park

Road Cycling 19:00 [3] 8.0 km (25.3 kph)
shoes: Piave Bike

Home along Matilda Bay

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