Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 30 days ending Apr 30, 2013:

	activity	#	time	miles		km		+m
	Running	14	11:53:47	59.59	(11:59)	95.9	(7:27)	1945
	MTB	4	5:25:00	62.76	(5:11)	101.0	(3:13)	120
	Orienteering	4	4:19:40	12.86	(20:11)	20.7	(12:33)	515
	Swim	3	1:30:00	2.33	(38:37)	3.75	(24:00)
	Gym	1	45:00
	Total	26	23:53:27	137.54		221.35		2580
averages - rhr:45 weight:75.7kg

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Tuesday Apr 30, 2013 #

7 AM

Running 1:00:09 [3] 8.8 km (6:50 / km) +175m 6:13 / km
weight:76.1kg

Coalcliff -Coke works turnoff.

Monday Apr 29, 2013 #

10 AM

MTB 1:25:00 [3] 26.0 km (3:16 / km)
weight:75.6kg

Sandon Pt to N Wgong. R knee a bit twingey and legs a bit leaden but all the better for a ride.

Sunday Apr 28, 2013 #

Event: State League 3

9 AM

Running 16:00 [3] 2.0 km (8:00 / km)
max:140 weight:74.9kg

Warm up along Wattle Ridge Rd

10 AM

Orienteering 1:42:11 [3] 4.9 km (20:51 / km) +225m 16:58 / km
ahr:145

SL3 Wattle Ridge. Only stuffed 2 controls and 1 leg but lost 20 mins. Picked wrong gully as attack point for #2 12 mins and inverted contours for #9 and was looking for spur instead of gully 5 mins.

Hard7 - Splits

Friday Apr 26, 2013 #

11 AM

Gym 45:00 [3]
max:130 weight:75.1kg

Engadine Gym Bike/ Crosstrainer 20/20

12 PM

Swim 24:00 [3] 1.0 km (24:00 / km)

Engadine Pool 20 laps

Thursday Apr 25, 2013 #

9 AM

Running 1:54:49 [3] 14.4 km (7:58 / km) +335m 7:09 / km
ahr:143 max:154 weight:74.4kg

The Cliff Track out to Garie turnoff and down past lookout. Extra climb up Garie hill made second half pretty hard and quads werent happy about last rocky section down to Otford Lookout.

Wednesday Apr 24, 2013 #

8 AM

Running 33:00 [3] 4.0 km (8:15 / km) +50m 7:46 / km
weight:74.8kg

Easy round The Drive and over to the park for 10 50m run thru and jog back

Tuesday Apr 23, 2013 #

8 AM

Running 1:06:00 [3] 9.1 km (7:15 / km) +280m 6:17 / km
ahr:136 max:150 rhr:45 weight:77kg shoes: Brooks Cascadia 7

The Drive,Stanwell Ave,Beach Rd,Lower Coast Rd,Kalaroo Ave, Lower Coast, Stanwell Ave,Station St, The Drive ,Hillside Cr, Seaview Cr ,The Drive

Monday Apr 22, 2013 #

10 AM

MTB 1:20:00 [3] 25.0 km (3:12 / km) +120m 3:07 / km
ahr:80 weight:77.4kg

Bike Track to Harbour. Watched guy at N wgong on "jet board" - apparently he was there yesterday when it was even bigger and had quite an audience. It was pretty big at Sandon too.

Sunday Apr 21, 2013 #

10 AM

Orienteering race 30:41 [3] 4.7 km (6:32 / km)
weight:76.7kg

Metro 2 at Callan Park. Stuffed about 1 min 50

Friday Apr 19, 2013 #

10 AM

Running 1:34:49 [3] 13.0 km (7:18 / km) +307m 6:31 / km
ahr:145

The Cliff Track - to Garie turnoff. longest run for a few years and must be about 24 years since last doing this one.

2 PM

Swim 36:00 [3] 1.5 km (24:00 / km)

Helensburgh Pool 60 laps - warmer in than out.

Thursday Apr 18, 2013 #

9 AM

MTB 1:20:00 [3] 25.0 km (3:12 / km)
weight:76.4kg

Bike track to N Wgong

Wednesday Apr 17, 2013 #

Running 30:00 [3] 4.4 km (6:49 / km) +80m 6:15 / km
weight:75.6kg

Round past the Fire Station

Tuesday Apr 16, 2013 #

9 AM

Running 56:00 [3] 7.7 km (7:16 / km) +218m 6:22 / km
ahr:134 weight:75.3kg

Stanwell Ave, Beach Rd, Lower Coast Rd, Kalaroo Ave and back round The Drive

Monday Apr 15, 2013 #

9 AM

Swim 30:00 [3] 1.25 km (24:00 / km)
weight:75.7kg

Helensburgh Pool 50 laps

Sunday Apr 14, 2013 #

11 AM

Orienteering 1:06:48 [3] 5.6 km (11:56 / km) +110m 10:52 / km
weight:75.7kg

Soapy Flat SHOO event. Actually did a bit of planning and stuck to it for a change, except for not going straight out to identified tracks which was costly.

Saturday Apr 13, 2013 #

6 PM

Orienteering 1:00:00 [3] 5.5 km (10:55 / km) +180m 9:23 / km
weight:75.7kg

IKO event Temptation Creek. Score event - spent some time searching for lens out of glasses and then thrashing around in black green so then didnt worry about time.

Friday Apr 12, 2013 #

8 AM

Running 38:00 [3] 5.5 km (6:55 / km) +110m 6:17 / km
max:139 weight:75.5kg shoes: Brooks Cascadia 7

End Lower Coast Rd

Thursday Apr 11, 2013 #

8 AM

Running 1:06:00 [3] 7.2 km (9:10 / km) +170m 8:12 / km
ahr:130 shoes: Mizuno Trail

Jerusalem Rocks. Booked in for a flu shot + whatever, then went accross the park and ran West up to the Hwy then N and down to the dam, N on the fire trail and back to Charles Harper Park. Tracks on the Western side all pretty eroded and rough and overgrown. Still had to wait 30 mins to get in for appt.