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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  Orienteering6 5:17:51 16.09(19:45) 25.9(12:16) 440
  Running5 3:30:45 19.26(10:56) 31.0(6:48) 360
  Gym3 3:10:00
  Swim3 1:18:00 1.86(41:51) 3.0(26:00)
  Total16 13:16:36 37.22 59.9 800
averages - weight:73.7kg

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Sunday Jun 17, 2012 #

10 AM

Orienteering race 43:24 [3] 4.8 km (9:02 / km) +65m 8:28 / km
shoes: Inovate 330

Centennial Park Metro B Hammy was agonising almost from start and detracted from running speed and thought process. Not looking forward to taking this O/S.

Friday Jun 15, 2012 #

Gym 1:10:00 [3]

Bike/Crosstrainer/Bike/Crosstrainer 10/20/10/20 + Ext & H curls
1 PM

Swim 27:00 [2] 1.0 km (27:00 / km)

Engadine Pool. Last for a while.

Thursday Jun 14, 2012 #

4 PM

Running 48:00 [3] 7.0 km (6:51 / km) +120m 6:19 / km
shoes: Mizuno Trail

Coalcliff TopTown Tce Hammy a bit better, waited till 4pm to let calf loosen up.

Wednesday Jun 13, 2012 #

11 AM

Running 48:00 [3] 7.0 km (6:51 / km) +120m 6:19 / km
shoes: Mizuno Trail

Coalcliff TopTown Tce Still got cold, hammy sore but different.

Tuesday Jun 12, 2012 #

Running 48:00 [3] 7.0 km (6:51 / km)
shoes: Mizuno Trail

Coalcliff TopTown Tce. Not too bad considering cold has moved down and the hammy got a bit of a workout yesterday.

Monday Jun 11, 2012 #

10 AM

Orienteering 1:15:24 [5] 5.0 km (15:05 / km) +240m 12:10 / km

Banalasta QBIII Day 3 Long Good course but some control sites trickier than necessary. Lost 6 min at #3 after not squeezing between huge boulder and bouder field (bigger than boulder) to look for flag. Dropped a bit at end of long leg - initially thought control was #1 which was on the line and then saw that it was another 300 m and lower down. Probably would have picked route to the south if I had realised.



Sunday Jun 10, 2012 #

10 AM

Running 13:00 [3] 2.0 km (6:30 / km)

Warm up
11 AM

Orienteering race 52:52 [4] 3.5 km (15:06 / km) +135m 12:40 / km

Mt Brown QBIII Day 2 Middle. Stuffed #2 #6 # 8 #9 Pretty ordinary.

Saturday Jun 9, 2012 #

2 PM

Orienteering race 32:05 [5] 2.6 km (12:20 / km)

Armidale Pines QBIII Day 1 Short. Dropped 5 mins - should have taken more time to check short legs.

Tuesday Jun 5, 2012 #

8 AM

Running 53:45 [3] 8.0 km (6:43 / km) +120m 6:15 / km
shoes: Mizuno Trail

Coalcliff - bottom of hill.

Monday Jun 4, 2012 #

12 PM

Gym 1:00:00 [2]
weight:73.5kg shoes: Mizuno Trail

Bike/Crosstrainer/Bike/Crosstrainer 10/20/5/15 + extensions & curls

Swim 25:00 [2] 1.0 km (25:00 / km)

Engadine pool

Sunday Jun 3, 2012 #

10 AM

Orienteering race 56:12 [3] 5.0 km (11:14 / km)

Majura Pines ACT League Event. fairly straight forward area made interesting by well mapped single tracks. Good of ACT to arrange this event when they knew we would be in the area.

Saturday Jun 2, 2012 #

11 AM

Orienteering race 57:54 [3] 5.0 km (11:35 / km)

ACT Saturday event at Red Hill. Would have been smart to put map in plastic bag considering it was raining, consequently spent most of time trying to stop map from disintegrating. Wore safety specs with cap, half lenses really annoyed me.

Friday Jun 1, 2012 #

3 PM

Gym 1:00:00 [3]
weight:73.8kg

Bike/Crosstrainer 10/40 + extensions & curls
4 PM

Swim 26:00 [2] 1.0 km (26:00 / km)

Engadine pool

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