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Training Log: LOST_Richard

In the last 7 days:

activity # timemileskm+m
  Road Cycling2 2:40:30 35.72(13.4/h) 57.48(21.5/h) 236
  Run/Walk1 57:28 5.0(11:30) 8.04(7:09) 97
  Gym1 45:00
  Walking1 44:17 2.72(16:16) 4.38(10:07) 83
  Running1 34:04 3.27(10:25) 5.26(6:29) 59
  Orienteering1 17:29 1.5(11:39) 2.41(7:15) 1
  Total7 5:58:48 48.2 77.57 476
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Tuesday Jul 17 #

9 AM

Road Cycling 1:14:19 [3] 24.65 km (19.9 kph) +58m
shoes: Colnago CLX

Stadium and back, cool westerly but sunny

Checked out the the new bridge, somewhat surprised that there were no restrictions on cycling given the usual risk adverse attitude. If they do the bridge climb it will be quite the exposed route

Monday Jul 16 #

2 PM

Run/Walk 57:28 [3] 8.04 km (7:09 / km) +97m 6:44 / km
shoes: Ascis 2000 May 2018

Decided I needed to do some longer efforts, so off to Kings Park to see how I would go.

Mostly run but a few short walks and the walked back down from Saw Ave as my legs were stuffed at that stage and thought it best not to overdo it and pull a muscle or worse.

Sunday Jul 15 #

Gym 45:00 [2]
shoes: Ascis 2000 May 2018

Stopped at the gym on the way home from the Sprint Champs

Nice bit of stretching and a few upper body exercises
9 AM

Orienteering race 17:29 [3] 2.41 km (7:15 / km) +1m 7:14 / km
shoes: Ascis 2000 May 2018

State Sprint Champs at Willeton SHS

Nice neat course on a quite complex campus, no major mistakes until the last control to the finish where I went the wrong side of the building and surprised a few people by running through the start!

Got caught by Rob West a full 2 minutes, no speed in my legs

Friday Jul 13 #

9 AM

Road Cycling 1:26:11 [3] 32.83 km (22.9 kph) +178m
shoes: Colnago CLX

Coffee in Swanbourne then down to N Freo and back through Mosman and Dalkeith

Sea breeze was good from Freo home

Thursday Jul 12 #

2 PM

Walking 44:17 [3] 4.38 km (10:07 / km) +83m 9:14 / km

Walking from Zamia Cafe to Snap in the city for orienteering errands - picked up the certificates for the Sprint Champs on Sunday.

Nice sunny day again in Perth, might be the last for a few days as a front is on its way this evening.

Wednesday Jul 11 #

9 AM

Running 34:04 [3] 5.26 km (6:29 / km) +59m 6:08 / km
shoes: Ascis 2000 May 2018

Another unimpressive effort at running.

My knee was hurting at the start but settled down after I got into Kings Park. Struggled on the up hill but managed to keep going once I started down hill and was a bit more warmed up.

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