Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 31 days ending Jul 31, 2017:

	activity	#	time	miles		km		+m
	Walking	6	6:51:40	22.22	(18:32)	35.76	(11:31)	642
	Running	12	6:37:28	36.97	(10:45)	59.49	(6:41)	609
	MTB	4	4:19:00	48.16	(5:23)	77.5	(3:21)	120
	Orienteering	3	4:15:38	11.96	(21:23)	19.24	(13:17)	270
	Total	25	22:03:46	119.3	(11:06)	191.99	(6:54)	1641
averages - rhr:40 weight:78.2kg

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Monday Jul 31, 2017 #

9 AM

Running 37:30 [3] 5.0 km (7:30 / km) +30m 7:17 / km
weight:79kg

Sandon Point. Run while Mo at rehab. Tried to keep on toes.

11 AM

Walking 1:00:00 [3] 4.0 km (15:00 / km) +130m 12:54 / km

Thirroul. Phillip fire trail and Gibson Track

Saturday Jul 29, 2017 #

8 AM

Running 32:06 [3] 5.0 km (6:25 / km) +36m 6:12 / km
weight:78.5kg

Sandon parkrun.

2 PM

Orienteering 47:30 [3] 4.54 km (10:28 / km) +40m 10:01 / km

IK Wanda. 45 min score. Walking.

Friday Jul 28, 2017 #

11 AM

Walking 1:15:00 [3] 6.0 km (12:30 / km) +100m 11:32 / km
weight:78.5kg

Sandon then Helensburgh station up to pick up car.

Thursday Jul 27, 2017 #

4 PM

Running 26:44 [3] 4.0 km (6:41 / km) +80m 6:05 / km
max:156 weight:79kg

Fire Station

Wednesday Jul 26, 2017 #

3 PM

Running 29:30 [3] 4.0 km (7:23 / km) +80m 6:42 / km
ahr:120 max:135

Fire Station

Sunday Jul 23, 2017 #

10 AM

Orienteering 1:14:08 [3] 6.3 km (11:46 / km) +150m 10:31 / km
ahr:123 max:160

Metro Allambie Heights. Tricky on tracks made even trickier by glasses so took em off. Kept looking for rocklines instead of tracks.

Saturday Jul 22, 2017 #

8 AM

Running 31:42 [3] 5.0 km (6:20 / km) +36m 6:07 / km

Sandon parkrun.

Friday Jul 21, 2017 #

9 AM

MTB 1:30:00 [3] 26.0 km (3:28 / km)
weight:78.2kg

Mcauleys to Northbeach.

Wednesday Jul 19, 2017 #

3 PM

Walking 1:03:00 [3] 6.6 km (9:33 / km) +100m 8:52 / km

End Lower Coast plus Stanwell Ave

Tuesday Jul 18, 2017 #

9 AM

Running 37:16 [3] 5.42 km (6:53 / km) +36m 6:39 / km
ahr:120 max:140 weight:78.2kg

Bulli along bike track.

10 AM

MTB 1:04:00 [3] 21.5 km (2:59 / km)

Bulli - North Wollongong.

Sunday Jul 16, 2017 #

9 AM

MTB 35:00 [3] 10.0 km (3:30 / km) +120m 3:18 / km
max:138 weight:78kg

Round the Park.

Saturday Jul 15, 2017 #

8 AM

Running 30:18 [3] 5.0 km (6:04 / km) +36m 5:51 / km
ahr:138 max:150 rhr:40 weight:78.2kg

Sandon parkrun

Friday Jul 14, 2017 #

9 AM

MTB 1:10:00 [3] 20.0 km (3:30 / km)

Bulli to North Gong and back while Mo at rehab at Thirroul.

Tuesday Jul 11, 2017 #

1 PM

Running 45:00 [3] 6.8 km (6:37 / km) +50m 6:23 / km

Sandon Point. Wonoona to McCauley's

Monday Jul 10, 2017 #

12 PM

Walking 58:14 [3] 6.38 km (9:08 / km) +40m 8:51 / km
ahr:100 max:120 weight:78.4kg

Sandon Point. Can't believe how hard it is to walk fast. I seem to be really flogging myself to catch up to people just strolling along.

Sunday Jul 9, 2017 #

11 AM

Orienteering 2:14:00 [3] 8.4 km (15:57 / km) +80m 15:14 / km
ahr:100 max:120

SHOO Beyond Rocklea. Set out to walk only and went OK untill #5 was 200 m from where it should have been and then came a bit unstuck: fell over a few times, once pretty hard, and blister on R heel became major distraction. Lost heaps on #7. Lot of work to do on walking pace.