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Training Log: LOST_Richard

In the last 7 days:

activity # timemileskm+m
  Road Cycling4 6:27:17 88.79(13.8/h) 142.89(22.1/h) 454
  Orienteering1 1:08:51 3.7(18:38) 5.95(11:35) 210
  Walking1 52:53 3.2(16:32) 5.15(10:16) 50
  Gym1 50:00
  Running1 30:39 3.34(9:11) 5.38(5:42) 21
  Total8 9:49:40 99.02 159.36 735
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Friday Sep 21 #

Gym 50:00 [3]
shoes: Ascis 2000 May 2018

A good stretch and a few bits on the weight machine
8 AM

Road Cycling 2:04:18 [3] 49.24 km (23.8 kph) +219m
shoes: Colnago CLX

Around the river, went in search of FROGS but none sighted at the appointed coffee shop in Applecross so went to Subi and found Nicole for a coffee

Thursday Sep 20 #

3 PM

Walking 52:53 [3] 5.15 km (10:16 / km) +50m 9:48 / km

Across to Shenton Park Bushland to check out the flora

Nice flowers and birds chirping in the trees

Wednesday Sep 19 #

9 AM

Road Cycling 1:39:23 [3] 38.74 km (23.4 kph) +116m
shoes: Colnago CLX

Nice morning for a ride, little or no wind and not as cool as that last few weeks.

Out to Bayswater on the railway path and back along the river.

Tuesday Sep 18 #

2 PM

Road Cycling 1:13:01 [3] 23.89 km (19.6 kph) +48m
shoes: Colnago CLX

Stadium and back, SW wind getting stronger easy out and a bit of work back along Matilda Bay
5 PM

Running 19:00 [3] 3.14 km (6:03 / km) +21m 5:51 / km
shoes: Ascis 2000 May 2018

Warm up run before Rachel's training session.

Solid enough pace for me puffing behind Juffy, Craig and Rachel

Running intervals 11:39 [4] 2.23 km (5:13 / km)
shoes: Ascis 2000 May 2018

1 * 1 km 5:16 pace
2 * 500m 5:16 pace
1 * 1 minute 4:39 pace

Walked home

Sunday Sep 16 #

10 AM

Orienteering race 1:08:51 [3] 5.95 km (11:35 / km) +210m 9:50 / km
shoes: VJ Integrators

Lovers Lane H3

Got into a mini group with Ian F and Daisy and we played leapfrog around the course after #3, taking slightly different routes and making our own errors but none of us able to get away.

Saturday Sep 15 #

8 AM

Road Cycling 1:30:35 [3] 31.02 km (20.5 kph) +71m
shoes: Colnago CLX

Mt Henry and back.

Cool easterly was a bit much to start with.

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