Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 31 days ending Jan 31, 2016:

	activity	#	time	miles		km		+m
	Running	8	4:55:54	25.79	(11:28)	41.5	(7:08)	633
	MTB	6	4:08:30	44.74	(5:33)	72.0	(3:27)	640
	Orienteering	7	3:39:32	14.6	(15:02)	23.5	(9:21)	385
	Yoga Class	2	1:40:00
	Walking	2	1:20:00	3.73	(21:27)	6.0	(13:20)	100
	Swim	2	43:00	0.96	(44:39)	1.55	(27:45)
	Warm up	3	33:00	2.92	(11:18)	4.7	(7:01)	10
	Total	29	16:59:56	92.74		149.25		1768
averages - weight:79.1kg

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Sunday Jan 31, 2016 #

11 AM

MTB 35:00 [3] 12.0 km (2:55 / km) +100m 2:48 / km

Stanwell Ave x2; Murrawal, Chellowdene

5 PM

Orienteering 28:32 [3] 3.3 km (8:39 / km) +50m 8:02 / km
weight:77.5kg

Sydney Sprints. Georges Head. Felt a bit weary after other stiff today. Couple of poor decisions but as good as could be expected.

Sprint - Splits

Saturday Jan 30, 2016 #

11 AM

MTB 48:00 [3] 12.0 km (4:00 / km) +120m 3:49 / km
weight:77.5kg

Stanwell Ave x2; Murrawal, TopTownTerrace, Chellowdene

Thursday Jan 28, 2016 #

5 PM

MTB 32:00 [3] 9.0 km (3:33 / km) +50m 3:28 / km
weight:78.5kg

Stanwell Ave x 2 Murrawal Chellowdene.

7 PM

Yoga Class 50:00 [3]

Outside for a change.

Tuesday Jan 26, 2016 #

10 AM

Orienteering 27:30 [3] 3.6 km (7:38 / km) +35m 7:17 / km

Canberra Sprints. ANU South. Stuffed #8 ,distracted by others and didn't have picture of how to get into path to control. Also went wrong way out of #14 thinking l had to go back to #13.

Monday Jan 25, 2016 #

9 AM

Warm up 10:00 [3] 1.5 km (6:40 / km) +10m 6:27 / km

10 AM

Orienteering 34:34 [3] 2.7 km (12:48 / km) +70m 11:20 / km

Sunday Jan 24, 2016 #

5 PM

Warm up warm up/down 15:00 [3] 2.0 km (7:30 / km)

6 PM

Orienteering 21:34 [3] 2.4 km (8:59 / km) +30m 8:27 / km

Sprint Canberra Radford College

Wednesday Jan 20, 2016 #

8 AM

MTB 42:00 [3] 12.0 km (3:30 / km) +120m 3:20 / km
weight:78.5kg

Coalcliff, Chellowdene

10 AM

Swim 22:00 [3] 0.8 km (27:30 / km)

Helensburgh pool.

Tuesday Jan 19, 2016 #

8 AM

Running 58:00 [3] 7.5 km (7:44 / km) +120m 7:10 / km

Coalcliff Station. Quads were definitely not interested this morning and it was a bit of an effort. Still think that this is all about activating said quads.

Monday Jan 18, 2016 #

9 AM

Swim 21:00 [3] 0.75 km (28:00 / km)
weight:79.8kg

Helensburgh pool 30 laps.

5 PM

MTB 50:00 [3] 15.0 km (3:20 / km) +100m 3:14 / km

Stanwell Ave x 3, Chellowdene, Murrawal.

Sunday Jan 17, 2016 #

Event: Sydney Sprint Series 2016 Race #3 - Blakehurst

9 AM

Walking 40:00 [3] 3.0 km (13:20 / km) +50m 12:18 / km

Up to shop for coffee and paper.

5 PM

Orienteering 26:58 [3] 3.0 km (8:59 / km) +35m 8:30 / km
weight:79.8kg

Sydney Sprint Series Carss Park. Quads rather sore = maybe an indication that they're actually being used.

Saturday Jan 16, 2016 #

8 AM

Running 29:40 [3] 5.0 km (5:56 / km) +36m 5:44 / km

Sandon parkrun. 50th ! Felt fairly OK at finish for a change.

Warm up 8:00 [3] 1.2 km (6:40 / km)

Thursday Jan 14, 2016 #

8 AM

Running 34:00 [3] 3.4 km (10:00 / km) +115m 8:33 / km
weight:79.6kg

Park Pde, The Drive 1.8, then 8 x up to the point (100 +10) in 30 sec + jog back down.

Wednesday Jan 13, 2016 #

9 AM

MTB 41:30 [3] 12.0 km (3:28 / km) +150m 3:15 / km

The Drive, Stanwell Ave x 2,Chellowdene. Murrawal/ Lower Coast

Tuesday Jan 12, 2016 #

9 AM

Running 39:00 [3] 5.4 km (7:13 / km) +100m 6:37 / km

End Lower Coast Rd. Temp not too bad, probably due to cloud cover and westerly

7 PM

Yoga Class 50:00 [3]

Sunday Jan 10, 2016 #

5 PM

Orienteering 45:30 [3] 5.5 km (8:16 / km) +100m 7:35 / km
weight:78.6kg

Sydney Sprint UNSW Some trouble map reading but just got tired. Saw guy looking around for #21 as I went past and then got there and saw flag on ground in corner , couldn't see unit and thought Aw yeah its been nicked, a bit more of a look and went on. It was there!!

Saturday Jan 9, 2016 #

8 AM

Running 31:52 [3] 5.0 km (6:22 / km) +36m 6:09 / km
weight:79.3kg

Sandon parkrun.

Thursday Jan 7, 2016 #

10 AM

Running 34:00 [3] 4.8 km (7:05 / km) +90m 6:29 / km
weight:79.6kg

Murrawal Rd/Lower Coast.

Wednesday Jan 6, 2016 #

4 PM

Running 38:20 [3] 5.4 km (7:06 / km) +100m 6:30 / km
weight:80kg

End Lower Coast Rd

Sunday Jan 3, 2016 #

9 AM

Walking 40:00 [3] 3.0 km (13:20 / km) +50m 12:18 / km

5 PM

Orienteering 34:54 [3] 3.0 km (11:38 / km) +65m 10:30 / km

Sydney Sprint Series Crimson Hill (UTS Lindfield). No legs, slippedvand slid in the bush, rock, couldn't use magnifier, didn't read map ... what else?

Long - Splits

Saturday Jan 2, 2016 #

8 AM

Running 31:02 [3] 5.0 km (6:12 / km) +36m 5:59 / km
weight:80.2kg

Sandon parkrun

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