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Training Log Archive: DickO

In the 30 days ending Jun 30, 2013:

	activity	#	time	miles		km		+m
	Running	13	9:44:56	57.6	(10:09)	92.7	(6:19)	1578
	Orienteering	9	8:33:56	30.39	(16:55)	48.9	(10:31)	1308
	MTB	2	2:42:00	32.31	(5:01)	52.0	(3:07)
	Walking	1	1:14:00	4.47	(16:32)	7.2	(10:17)	160
	Gym	1	1:05:00
	Stretching + Lunges	2	1:00:00
	Total	28	24:19:52	124.77		200.8		3046
averages - weight:75.1kg

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Sunday Jun 30, 2013 #

10 AM

Orienteering race 47:57 [3] 3.8 km (12:37 / km) +150m 10:32 / km

Tampere Suunnistus Day Middle dist. Quite challenging. Went OK but 18 min down and13 th.

Saturday Jun 29, 2013 #

12 PM

Orienteering race 1:20:17 [3] 6.7 km (11:59 / km) +144m 10:49 / km

Tampere Suunnistus Hyytiala Day 1 Pretty tough introduction. By the time I realised the track 400 m away was the only route choice and that even a slight variation from horizontal made the compass stick it was too late. Navigated to controls OK after that but really tough going to get there. Ended up 17 out of 25.

Friday Jun 28, 2013 #

Running 35:00 [3] 5.6 km (6:15 / km)

Tampere. Ran from camping area round the lake through park and a bit of forest. Really nice

Tuesday Jun 25, 2013 #

3 PM

Running 34:15 [3] 5.6 km (6:07 / km) +120m 5:31 / km
shoes: Brooks Beast

End Lower Coast Rd. Waited for a bit of a break in the rain. Still feeling a bit stiff and tight.

Monday Jun 24, 2013 #

8 AM

Stretching + Lunges 30:00 [3]

Sunday Jun 23, 2013 #

10 AM

Orienteering 1:14:47 [3] 7.0 km (10:41 / km) +180m 9:28 / km

Allambie Heights Metro divn 2 Coulnt work out #6 - I must have read minorW/C as the main one which seemed to be further from the track and kept on missing it and going away. Later on ended up on a couple of wrong tracks on way to #11 and lost even more time.

Saturday Jun 22, 2013 #

12 PM

Running 52:40 [3] 8.2 km (6:25 / km) +150m 5:53 / km
weight:74.5kg shoes: Mizuno Trail

Coalcliff Hall

Friday Jun 21, 2013 #

8 AM

Walking 1:14:00 [3] 7.2 km (10:17 / km) +160m 9:15 / km
shoes: Inovate 330

Up to the station then long way round to Murrawal Rd.

Thursday Jun 20, 2013 #

4 PM

Running 44:07 [3] 7.2 km (6:08 / km) +120m 5:39 / km
shoes: Inovate Trailroc 255

Top Town Terrace

Wednesday Jun 19, 2013 #

9 AM

Gym 1:05:00 [3]

Engadine Gym Bike/Cross trainer 20/20 + Machines

4 PM

Running 31:15 [3] 5.6 km (5:35 / km) +120m 5:02 / km
weight:75kg shoes: Brooks Cascadia 7

End Lower Coast Rd

Tuesday Jun 18, 2013 #

9 AM

Running 49:30 [3] 7.6 km (6:31 / km) +130m 6:00 / km
shoes: Mizuno Trail

Coalcliff Station A bit easy - calves are sore maybe on top of walk this morning.

Monday Jun 17, 2013 #

11 AM

MTB 1:20:00 [3] 26.0 km (3:05 / km)

Sandon = Gong. Souwester v strong. Great coming back tho!

Sunday Jun 16, 2013 #

2 PM

Running 46:44 [3] 7.6 km (6:09 / km) +130m 5:40 / km
ahr:142 max:160 weight:76kg shoes: Inovate Trailroc 255

Coalcliff Stn

Saturday Jun 15, 2013 #

2 PM

Orienteering 28:57 [3] 4.5 km (6:26 / km) +24m 6:16 / km

Cunning Running St Clair Nominal 3.7k

Friday Jun 14, 2013 #

8 AM

Running 48:48 [3] 7.5 km (6:30 / km) +130m 5:59 / km
weight:75kg

Coalcliff Station

Thursday Jun 13, 2013 #

10 AM

MTB 1:22:00 [3] 26.0 km (3:09 / km)
weight:74.8kg

Sandon Pt - N Wgong

Wednesday Jun 12, 2013 #

9 AM

Running 47:43 [3] 7.5 km (6:22 / km) +125m 5:52 / km
weight:75kg

Coalcliff Station

Tuesday Jun 11, 2013 #

Running 37:30 [3] 6.0 km (6:15 / km) +100m 5:46 / km

Coalcliff

Monday Jun 10, 2013 #

10 AM

Orienteering 36:20 [3] 3.8 km (9:34 / km) +40m 9:05 / km

QBIII Middle Beyond Rocklea

Hard 7 Day 3 - Splits

Sunday Jun 9, 2013 #

10 AM

Orienteering 1:07:22 [3] 6.6 km (10:12 / km) +180m 8:59 / km

QBIII Long Belanglo

Hard 7 Day2 - Splits

Saturday Jun 8, 2013 #

1 PM

Orienteering 18:31 [3] 2.8 km (6:37 / km) +40m 6:10 / km

QBIII Sprint Chevalier College

Hard 6/7 Day1 - Splits

Friday Jun 7, 2013 #

8 AM

Stretching + Lunges 30:00 [3]

Thursday Jun 6, 2013 #

9 AM

Running 52:20 [3] 8.1 km (6:28 / km) +155m 5:54 / km

Coalcliff. Quads a bit sore but heaps better than yesterday. Should be OK for W/E with a break tomorrow.

Wednesday Jun 5, 2013 #

10 AM

Running 56:00 [3] 8.2 km (6:50 / km) +150m 6:15 / km
weight:75.6kg

Coalcliff. Quads sore from yesterday's run plus 5k walk down to dam at Helensburgh. Might give any walk today a miss.

Tuesday Jun 4, 2013 #

Running 49:04 [3] 8.0 km (6:08 / km) +148m 5:37 / km

Coalcliff

Sunday Jun 2, 2013 #

10 AM

Orienteering 1:27:46 [3] 8.0 km (10:58 / km) +270m 9:23 / km

Kowen East ACT League . Legs still feeling yesterday so struggled on hills. Good course setting and the extra length was a change.

Saturday Jun 1, 2013 #

10 AM

Orienteering 1:11:59 [3] 5.7 km (12:38 / km) +280m 10:08 / km

Red Hill ACT Metro A bit wet. Messed up a few but generally just too slow.

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