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Training Log Archive: LOST_Richard

In the 7 days ending Mar 13, 2010:

activity # timemileskm+m
  Road Cycling5 4:36:30 84.39(18.3/h) 135.81(29.5/h)
  Orienteering3 2:27:23 6.05 9.7318 /18c100%
  Running1 43:00 4.97(8:39) 8.0(5:23)
  Total9 7:46:53 95.41 153.5418 /18c100%

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Saturday Mar 13, 2010 #

Road Cycling 10:00 [2] 4.0 km (24.0 kph)
shoes: Colnago CLX

to anf rom Brew_ha
6 AM

Road Cycling 2:04:00 [4] 64.0 km (31.0 kph)
shoes: Colnago CLX

CRT Shelley ride, group was a big mixture with even Rohan and Two speed riding down saving themselves for the 5 Dams ride. Also a few regulars missing as they also are 3 / 5 Dam riderss.

A couple of Non-CRT riders got mixed in the group and rode like crap, pulling out intothe pace line and not having a clue - there were told but did not make much difference

Down to 3 from Mt Henry and only Chris and I taking turns ont he front and the other non-crt taing a ride off our wheel. Just Chris & I from Curtin

Forgot to strat the GPS until 2 couple of Km into the ride
2 PM

Orienteering race (Nav Dash - Sprint) 21:23 [4] * 3.77 km (5:40 / km)

Nav Dash at ECU Mt lawley, good course by tRicky managed to hold Andrew Martin off until the last 3 / 4 controls so he got a bit more than a minute on me. Sten had a quick time of just over 15min

No real stuff ups or even hesitations all seemed quite straight forward but the legs were a bit tired from the ride and took a couple of controls to warm up

Thursday Mar 11, 2010 #

Road Cycling (Commute) 18:00 [3] 7.0 km (23.3 kph)
shoes: Colnago CLX

Cruise home before heading to the beach for a dip and a beer
6 AM

Road Cycling (commute) 1:16:00 [4] 36.81 km (29.1 kph)
shoes: Colnago CLX

Solid effort chasing Andy who seemed to have fire in his legs around the river, NE Wind but not too strong for the most part

Wednesday Mar 10, 2010 #

7 AM

Orienteering 24:39 [4] 4.38 km (5:38 / km)

Testing the Sprint course at UWA - 3.2km straight line - last year the winners were generally 10 minutes faster than me so seems like the length is about right - will be interesting see in a couple of weeks if the fast people can prove me wrong.

Even though I had walked all the controls 48 hours earlier I made a couple of small hestitations and managed to spin myself around at least once.

Much nicer to run in the morning than the afternoon heat

Orienteering warm up/down 11:21 [3] 1.58 km (7:11 / km)

Jogged down to check one bit of mapping as a warm up at UWA

Tuesday Mar 9, 2010 #

Running 43:00 [3] 8.0 km (5:23 / km)

When will summer be over! Too hot again for a 5:30 run will go back to mornings if I can get going!

Monday Mar 8, 2010 #

Orienteering (Sprint Setting) 1:30:00 [1]

Checking control sites at UWA for the Sprint Event Nav Dash in a couple weeks - map is in good shape with not too many bits of building or other work to avoid.

Sunday Mar 7, 2010 #

Road Cycling race (BRW Triathlon Bike Leg) 16:30 [5] 10.0 km (36.4 kph)
shoes: Colnago CLX

Rode in a work team in the BRW Triathlon - Langley Park to UWA and back. Solid easterly wind made for 45km/hr out and battle to hold 30km/hr back.

Only 3 people overtook me and one of those I held and overtook close to the finish. Our team was 1st of the three Rio Teams from my section but the swimmer lost the timing chip in the river - apparently very slimy this year, maybe because there has been no rain for months that the sludge has built up, make the decsion not to be a swimmer a correct one.

Worked out the system to get the bike out of transition early by pretending I was transitioning and ran out with the bike - even got a cheer and "good luck" as I went out of the gate. I think a few others followed me as thay wanted to know how I had got my bike back.

Road Cycling 32:00 [3] 14.0 km (26.3 kph)
shoes: Colnago CLX

Home to Langley Park and back for the Tri, cruised along the course on the way home and still over took a few of the 3rd leg riders.

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