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Training Log Archive: Golfer

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
Running	9	5:48:10	40.86	(8:31)	65.76	(5:18)	245
Orienteering	8	5:33:58	23.34	(14:18)	37.57	(8:53)	716	101 /	119c	84%
Cycling	2	5:16:49	37.98	(8:20)	61.13	(5:11)	558
Walking	3	4:31:38	9.74	(27:54)	15.67	(17:20)	300
Total	22	21:10:35	111.92	(11:21)	180.12	(7:03)	1819	101 /	119c	84%

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Thursday Oct 30, 2014 #

6 PM

Cycling 53:50 [3] 19.45 km (2:46 / km) +145m 2:40 / km

Back on the bike as it was too hot this arvo for a run (need to get up early for cooler runs now). Nice ride: slight variation on my usual Rawlings-Lake route.

Tuesday Oct 28, 2014 #

5 PM

Running 56:54 [3] 10.56 km (5:23 / km) +98m 5:09 / km
shoes: Nike Pegasus 28

Afternoon run from my hotel in Sydney CBD out past the SCG to Centennial Park, a loop of the main circuit plus a few off shoots and back again. Haven't run in Centennial Park for a long time - last time was a Sydney Summer Series about 15 years ago and before that, probably 1977 when I lived in Darley Rd Randwick, adjoining the park. Stopped and had a look at the old boarding house, now impressively renovated back to its original mansion state!

Sunday Oct 26, 2014 #

12 PM

Orienteering (Control collection) 36:14 [2] 2.79 km (12:59 / km) +152m 10:13 / km
shoes: Inov8 Trailroc 255

Collecting controls after todays event with Deb. Very warm...

Saturday Oct 25, 2014 #

1 PM

Running race (Road Runners) 36:11 [5] 7.36 km (4:55 / km)
shoes: Asics Gel Nimbus 15 white/blue

Handicap day but Briohny asked me to run with her so she could run at a faster pace (now thats a turnup: me being a pace-setter!) so we started together. Sonia also ran with us and she (particulaly) and Briohny talked and talked. So I moved a little way ahead to lessen the distraction. Quite a bit warmer than last week and would have been worse but for some cloud and a little bit of thunder/rain so time was about 1:20 slower than last week but still happy. Briohny and Sonia stayed about 50-100m behind me and Briohny was happy with her faster time.

Footnote: pacer job successful as Briohny won the long Handicap! (well, equal 1st)

5 PM

Orienteering (Control placement) 1:35:58 [2] 6.55 km (14:40 / km) +166m 13:01 / km
shoes: Inov8 Trailroc 255

3 hours (with stops and some driving in the car) at Pommy putting out controls for club event tomorrow. Active time logged by my Garmin.

Thursday Oct 23, 2014 #

6 AM

Running 42:55 [3] 8.0 km (5:22 / km) +58m 5:11 / km
shoes: Asics Gel Nimbus 15 white/blue

Morning run as the heat has arrived! Down to the river via the fire trail and levee. Under the railway viaduct, around the lower loop and then back home. Very humid for so early.

Tuesday Oct 21, 2014 #

5 PM

Running 43:17 [3] 8.39 km (5:10 / km) +35m 5:03 / km
shoes: Asics Gel Nimbus 15 white/blue

Warm afternoon run at the Lake with side runs out to Plumpton Rd and around the golf course, and into Rawlings Park. Lots of folks out and about enjoying the good weather.

Sunday Oct 19, 2014 #

8 AM

Running 35:00 [3] 5.0 km (7:00 / km)
shoes: Asics Gel Nimbus 15 white/blue

Morning run with Briohny from her house up onto Tatton ridge to finalise the Road Runners course for November. Felt quite sore from yesterday's hard run so glad pace was slow with several stops.

Saturday Oct 18, 2014 #

1 PM

Running race (Road Runners) 34:48 [5] 7.36 km (4:44 / km) +27m 4:39 / km
shoes: Asics Gel Nimbus 15 white/blue

Back to Roadies (at Rawlings Park) in Wagga and back to my normal Nimbus shoes! Went out pretty fast and tried to sustain a higher than normal pace. Pretty happy with run and time.

Thursday Oct 16, 2014 #

3 PM

Running 28:56 [3] 5.71 km (5:04 / km) +1m 5:04 / km
shoes: Nike Pegasus 28

Midday run in Perth after driving up from the south west and before dropping off the van. Just a short loop across the Causeway and out to Burswood and back around the island in the river. Deb did a shorter loop as well. very warm, around 30C. but good to geta run in ahead of tomorrow's flighte home.

Tuesday Oct 14, 2014 #

7 AM

Walking 30:54 [3] 6.0 km (5:09 / km) +28m 5:02 / km
shoes: Nike Pegasus 28

Morning run in Albany with Deb. Nice flat run (hills later in the day!) around sports grounds close to our van park. Beautiful morning, probably the best of our whole trip.

10 AM

Walking hills 2:00:00 [3] 4.2 km (28:34 / km)
shoes: Inov8 Trailroc 255

Walking in Porongurup NP with Deb. Climbed up to Castle Rock and the Skywalk. Fantastic scenery and the Skywalk was well worth the scrambling.

1 PM

Walking hills 2:00:44 [3] 5.47 km (22:05 / km) +272m 17:41 / km
shoes: Nike Pegasus 28

More walking in Porongurup NP. This arvo we did the Hayward-Nancy Peaks walk. Again superb terrain (once we got out of the scrubby stuff) and magnificent views in Porongurup, across to Stirling Ranges and the Albany coast. Unfortunately, quite hazy and on return to Albany, lots of smoke from nearby bushfire.

Sunday Oct 12, 2014 #

10 AM

Cycling 4:22:59 [4] 41.68 km (6:19 / km) +413m 6:01 / km

Cycle with Deb. A loop from Denmark out to the coast then west, north and east back to town. On a combination of sealed cycle ways, sand and gravel tracks and bitumen roads. Hard work in cool windy weather on hired not-too-good bikes (mine was too small so very sore knees and the gears on Deb's were dodgy) but worthwhile for the coastal views.

Friday Oct 10, 2014 #

7 AM

Running 26:53 [3] 5.01 km (5:22 / km) +22m 5:15 / km
shoes: Nike Pegasus 28

Morning run in Margaret River with Deb. Both of us in need of a run after a day of relaxation yesterday on a full day winery tour that also included a brewery and lunch, chocolate factory and cheese factory!

C • full tour 2

Wednesday Oct 8, 2014 #

9 AM

Orienteering race (Sprint SW Race 3) 24:08 [5] *** 4.22 km (5:43 / km) +4m 5:42 / km
spiked:26/29c shoes: Inov8 Trailroc 255

SWOT Sprint Race 3 at Cowaramup. Nice map in the centre of town plus adjoining parks and bushland. Some silly errors early then poor route choice on longer legs.

4 PM

Orienteering race (Sprint SW Race 4) 29:57 [5] *** 3.46 km (8:39 / km) +3m 8:37 / km
spiked:14/17c shoes: Inov8 Trailroc 255

SWOT race 4 at Amazed in Margaret River. Worse run of the 4 sprints with basic errors in park areas then poor route options in the maze section of the map. Was good fun in the maze though!

Cowaramup Long - Splits

Ameze'n Long - Splits

Tuesday Oct 7, 2014 #

10 AM

Orienteering race (Sprint SW Race 1) 23:14 [5] *** 3.71 km (6:16 / km) +40m 5:57 / km
spiked:16/19c shoes: Inov8 Trailroc 255

SWOT Sprint the South West Race 1 at 3College Bunbury. Good area and course, OK run.

4 PM

Orienteering race (Sprint SW Race 2 ) 24:46 [5] *** 4.17 km (5:56 / km) +15m 5:50 / km
spiked:21/24c shoes: Inov8 Trailroc 255

SWOT Race 2 at Bunbury Cathedral College. Another very good area and course. Felt like I ran better than this morning but further down the list!

Bunbury 3 Campus Long - Splits

Bunbury Cathedral GS Long - Splits

Sunday Oct 5, 2014 #

11 AM

Orienteering race (Aust Relays) 41:48 [5] **** 5.59 km (7:28 / km) +171m 6:29 / km
spiked:13/14c shoes: Inov8 Trailroc 255

As good a run as I have had in quite a while. Relay 3rd leg after Rob V and Mel Cox in M55. Started about 3 minutes behind Warren Key, 3rd leg for Vic team, and only lost another 2 minutes thanks to a very clean run. Decided early to stay out of the green and scrappy areas so went wide right on 1, then out to the fence on 3 and 4. Only miss of any consequence (maybe 30 secs) was on 4 as I overshot coming up through the yellow. We finished 2nd by 5 minutes behind a strong Vic team.

Saturday Oct 4, 2014 #

11 AM

Orienteering (Aust Long Champs) 57:53 [5] **** 7.08 km (8:11 / km) +165m 7:20 / km
spiked:11/16c shoes: Inov8 Trailroc 255

Worse run of the week (so far!) with dumb errors on 1, 3, 4 and 8. 8th place well below hoped for 4th or 5th. Overshot the very short 1, ran thru green on 3, made a 90 deg error halfway to 4 and was too high on 8. Also, almost stepped on a snake coming out of 11 which forced a hasty change of direction!

Nice area and OK course but limited route choice - maybe too many controls for a Long Champs? Could have left out #1 or #2, and #13 and #14 to make a nice route choice leg to #15

C • Snake 2

Thursday Oct 2, 2014 #

7 AM

Running 43:16 [3] 8.38 km (5:10 / km) +4m 5:09 / km
shoes: Nike Pegasus 28

Morning run along the beach track at Jurien Bay. Very nice scenery with views over the beach and ocean. Tried running on the sand but it was high tide (in fact water would have been over the path at one point if the locals hadn't built a sand barrier) and there was no firm sand.

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