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Training Log Archive: DickO

In the 30 days ending Sep 30, 2013:

	activity	#	time	miles		km		+m
	Running	15	8:19:45	45.11	(11:05)	72.6	(6:53)	1111
	Orienteering	7	5:19:26	17.46	(18:18)	28.1	(11:22)	605
	Walking	3	3:34:00	10.56	(20:16)	17.0	(12:35)	610
	MTB	2	2:42:00	31.69	(5:07)	51.0	(3:11)
	Total	27	19:55:11	104.83	(11:24)	168.7	(7:05)	2326
averages - weight:77.4kg

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Sunday Sep 29, 2013 #

11 AM

Orienteering race 1:04:41 [3] 5.9 km (10:58 / km) +210m 9:18 / km

Aus Champs Slap Up Creek. Started badly and went downhill from there. Didn't get head around map and just floundered around. Could do better.

LONG Course 9 - Splits

Saturday Sep 28, 2013 #

Event: Australian Sprint/Long Distance Championships

2 PM

Orienteering race 20:49 [3] 2.0 km (10:25 / km) +20m 9:55 / km

Aus sprints. Lost 1.30 then 1 min at map change and another 30 on 2nd last.

M65A - Splits

Course 4 - Splits

Thursday Sep 26, 2013 #

9 AM

Running 34:50 [3] 5.4 km (6:27 / km) +108m 5:52 / km
weight:76.8kg

Round to top of Lower Coast Rd. Felt better than last few runs.

Wednesday Sep 25, 2013 #

8 AM

Running 37:16 [3] 5.4 km (6:54 / km) +108m 6:16 / km
weight:76.8kg

End Lower Coast Rd

Tuesday Sep 24, 2013 #

8 AM

Running 36:52 [3] 5.4 km (6:50 / km) +80m 6:21 / km
weight:77.5kg

End of Lower Coast Rd.

Monday Sep 23, 2013 #

9 AM

Walking 1:04:00 [3] 6.0 km (10:40 / km) +100m 9:51 / km
weight:78.4kg

Walk round to other side and down (and back up) Kallaroo Ave

Sunday Sep 22, 2013 #

Event: NSW Long Distance Championships - SL12

9 AM

Running 15:00 [3] 2.0 km (7:30 / km) +15m 7:14 / km

Warmup jog

10 AM

Orienteering race 1:11:22 [3] 5.3 km (13:28 / km) +120m 12:06 / km

Astleys Tower. Long champs. Felt fine after warm up then drank bottle of Gatorade, still OK but as soon as I started felt S-house, really bloated and could feel liquid sloshing around in gut. Took me mind off the job and really struggled. Most of 20 min time loss was navigational mistakes.

HARD 7 - Splits

Saturday Sep 21, 2013 #

Event: NSW Middle Championships - SL11

1 PM

Orienteering 15:00 [3] 2.0 km (7:30 / km) +20m 7:09 / km

Warm up along road.

2 PM

Orienteering 44:17 [3] 3.8 km (11:39 / km) +155m 9:41 / km

Middle distance at Blue Gum . Went OK but lost 1.30 on 1 through not aiming off and then a few little wanders

H7 - Splits

Thursday Sep 19, 2013 #

8 AM

Running 35:00 [3] 5.0 km (7:00 / km) +70m 6:33 / km
weight:77.7kg

Round Murrawal to top of Kallaroo Ave. Felt better then yesterday but in for a couple of tough weekends.

Wednesday Sep 18, 2013 #

9 AM

Running 35:00 [3] 5.0 km (7:00 / km) +70m 6:33 / km

Same run as yesterday but felt a lot crappier! Also really tired afterward.

Tuesday Sep 17, 2013 #

11 AM

Running 35:00 [3] 5.0 km (7:00 / km) +70m 6:33 / km

To top of Kallaroo Ave

Sunday Sep 15, 2013 #

9 AM

Running 37:00 [3] 5.4 km (6:51 / km) +80m 6:23 / km

End Lower Coast Rd. Sometimes a bear does have to shit in the woods.

Saturday Sep 14, 2013 #

11 AM

Orienteering 48:17 [3] 4.1 km (11:47 / km) +80m 10:44 / km

SHOO event at Kiah Ridge, Good value little area. Overshot #16 for 2 min and could have picked up another 2 min.

Friday Sep 13, 2013 #

9 AM

Running 24:58 [3] 4.0 km (6:15 / km) +60m 5:48 / km

Round to Fire Station. Pushed fairly hard.

Thursday Sep 12, 2013 #

8 AM

Running 26:04 [3] 4.0 km (6:31 / km) +60m 6:04 / km

To Fire Station Felt OK

Wednesday Sep 11, 2013 #

9 AM

Running 27:30 [3] 4.0 km (6:53 / km) +60m 6:24 / km
weight:77.3kg

Fire Station

Monday Sep 9, 2013 #

10 AM

MTB 1:22:00 [3] 25.0 km (3:17 / km)

bike track to N Wgong. stiff NE on way back.

Sunday Sep 8, 2013 #

10 AM

Running 51:15 [3] 7.3 km (7:01 / km) +110m 6:32 / km

Past Coalcliff Station. Wouldn't have been anyway up to this a couple of weeks ago.

Saturday Sep 7, 2013 #

8 AM

Running 38:00 [3] 5.4 km (7:02 / km) +80m 6:33 / km

End Lower Coast rd

Friday Sep 6, 2013 #

7 AM

Walking 1:10:00 [3] 5.0 km (14:00 / km) +260m 11:07 / km

Up the Goat Track

Thursday Sep 5, 2013 #

9 AM

Running 38:00 [3] 5.3 km (7:10 / km) +80m 6:40 / km

End Lower Coast Rd.first for awhile. Tops of hammies and aductors have been really twingy but still able to run

Wednesday Sep 4, 2013 #

9 AM

Walking 1:20:00 [3] 6.0 km (13:20 / km) +250m 11:02 / km

Up to The Tops via The Drive. Spent some time having an eyeball with the lyre bird - saw his scratchings first and then he was on the track further down. watched each other for a while until he ran up a tree and then flew off

Tuesday Sep 3, 2013 #

Running 28:00 [3] 4.0 km (7:00 / km) +60m 6:31 / km

Round to fire station. A bit wobbly but seemed OK after.

Monday Sep 2, 2013 #

10 AM

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

Bike track to gong. Knees a bit sore.

Sunday Sep 1, 2013 #

10 AM

Orienteering 55:00 [3] 5.0 km (11:00 / km)

Metro Div 3 at Cataract Dnf on # 1. Something strange about the one I punched 101 as it was the first I came to and was supposed to be 100 m past 104 but the times to it were 2 mins less than the times people were doing to 104 (my time 2.01 vs 4 min for people going to 104).

Division 3 - Splits

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