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Training Log Archive: Golfer

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Pilates	3	3:00:00
Walking	1	3:00:00
Orienteering	3	2:45:42	14.85	(11:09)	23.91	(6:56)	195	13 /	15c	86%
Running	4	2:02:14	12.82	(9:32)	20.63	(5:56)	274
Cycling	2	1:10:53	5.6	(12:40)	9.01	(7:52)	91
Gym	2	42:19	0.18		0.29
Strength and conditioning	1	30:00
Total	16	13:11:08	33.45		53.83		560	13 /	15c	86%

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Thursday Nov 29, 2018 #

6 PM

Orienteering race (Summer Series #2) 45:00 [5] ** 7.85 km (5:44 / km) +86m 5:26 / km
ahr:147 max:157 shoes: Asics Gel Nimbus 18 red

A nice course by Pauline with lots of decisions on which controls to get and no easy routes. Opted for the hills first and then the flatter parts. Struggled with the last couple as I ran out of steam but made it back on the dot of 45 minutes!

Wednesday Nov 28, 2018 #

9 AM

Gym 15:00 [3]

On the rowing machines with Deb.

10 AM

Pilates 1:00:00 [3]

12 PM

Running 27:43 [3] 4.8 km (5:47 / km) +90m 5:17 / km
ahr:143 max:159 shoes: Asics Gel Nimbus 20

Short run around midday after Pilates and Gym.

Friday Nov 23, 2018 #

10 AM

Pilates 1:00:00 [3]

Thursday Nov 22, 2018 #

6 AM

Orienteering race (Summer Series #1) 42:15 [5] ** 6.9 km (6:07 / km)
shoes: Asics Gel Nimbus 18 red

In between storms and rain in Turvey Park. Decided to give the hills a miss and concentrated on the flatter parts of the course. Deb set it well with limited easy routes. Distance a guestimate as forgot my Garmin.

Sunday Nov 18, 2018 #

7 AM

Running 41:28 [3] 7.3 km (5:41 / km) +26m 5:35 / km
ahr:152 max:177 shoes: Asics Gel Nimbus 20

Morning run down to the railway viaduct and return.

Friday Nov 16, 2018 #

9 AM

Gym 27:19 [3] 0.29 km (1:32:36 / km)
ahr:117 max:146

Rowing, cycling and a few weights

5 PM

Cycling 38:11 [3] 4.58 km (8:21 / km) +40m 8:00 / km
ahr:138 max:179

Marking Roadies course again, after rain earlier in the week.

Thursday Nov 15, 2018 #

9 AM

Running 30:24 [3] 5.09 km (5:58 / km) +89m 5:29 / km
ahr:144 max:175 shoes: Asics Gel Nimbus 20

From Briohny's place up onto Tatton hill, a lap of the November Roadies course and return.

Sunday Nov 11, 2018 #

7 AM

Running 22:39 [3] 3.44 km (6:35 / km) +69m 5:59 / km
ahr:154 max:163 shoes: Asics Gel Nimbus 20

Short morning run on Rocky Hill to test out the Achilles. A little sore but seems OK.

Friday Nov 9, 2018 #

9 AM

Strength and conditioning 30:00 [3]

Rowing and cycling at he Gym before Pilates.

10 AM

Pilates 1:00:00 [3]

Guest appearance by Patrick! Achilles has settled down well with no running during the week.

5 PM

Cycling 32:42 [3] 4.43 km (7:23 / km) +51m 6:59 / km
ahr:114 max:157

Short, slow ride as I re-marked the Road Runners courses for tomorrow morning.

Sunday Nov 4, 2018 #

10 AM

Orienteering race 1:18:27 [5] *** 9.16 km (8:34 / km) +109m 8:05 / km
ahr:143 max:173 spiked:13/15c (injured) shoes: Salomon Sense Marin trail shoe

AWOC club championships at Wallace's Gully, near Chiltern. Generally a good run apart from my now trademark one stuff up! Was reading the long leg 11-12 really well until I approached the last hill and decided to go around rather than over. Somehow managed to convince myself that I'd crossed a road and started searching for the control in the wrong series of gullies. After about 10 minutes, I gave up and headed back towards the finish only to stumble upon the road! It was easy after that......

Downside was stepping in a hole about 100 m from the finish and tweaking my right Achilles:-( Hopefully not a biggie like a few years back.

Thursday Nov 1, 2018 #

8 AM

Walking 3:00:00 [3]

Sculptures by the Sea Bronte to Bondi plus the walk from Coogee first. And the lots of walking around Woolwich and Hunter's Hill in the afternoon.

C • Better time than us! 4

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