Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 31 days ending Jan 31, 2018:

	activity	#	time	miles		km		+m
	Running	14	7:26:42	37.49	(11:55)	60.33	(7:24)	1008
	Walking	10	5:22:00	17.65	(18:15)	28.4	(11:20)	545
	Orienteering	8	4:14:04	17.65	(14:24)	28.4	(8:57)	280
	Gym	2	2:30:00
	Bike Ride	2	2:09:00	19.88	(6:29)	32.0	(4:02)	200
	Warm up	1	12:00	0.62	(19:19)	1.0	(12:00)
	Total	36	21:53:46	93.29		150.13		2033
averages - weight:79.5kg

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Wednesday Jan 31, 2018 #

7 AM

Walking 44:00 [3] 4.0 km (11:00 / km) +80m 10:00 / km
weight:77.9kg

Fire Station. Paper run (walk).

9 AM

Gym 1:20:00 [3]

Engadine gym. Bike 30, machines 35, cross trainer 15

Tuesday Jan 30, 2018 #

8 AM

Running 33:00 [3] 4.0 km (8:15 / km) +80m 7:30 / km
weight:78.7kg

Fire Station. Focussed on knee lift. Next time focus on high knee lift ! Trying to engage calves without over doing it.

Monday Jan 29, 2018 #

9 AM

Gym 1:10:00 [3]
weight:79kg

Engadine gym. Bike 30, cross trainer 10, weights 30

Sunday Jan 28, 2018 #

10 AM

Orienteering 31:08 [3] 3.2 km (9:44 / km) +15m 9:30 / km

Sprint Canberra ANU

Saturday Jan 27, 2018 #

5 PM

Orienteering 26:39 [3] 2.9 km (9:11 / km) +20m 8:53 / km

Sprint Canberra Orana Steiner School

Friday Jan 26, 2018 #

10 AM

Orienteering 26:29 [3] 3.2 km (8:17 / km) +15m 8:05 / km

Sprint Canberra CU

5 PM

Orienteering 31:28 [3] 3.0 km (10:29 / km) +50m 9:41 / km

Sprint Canberra Bruce Ridge

Thursday Jan 25, 2018 #

Event: Sprint Canberra (5 day entry)

5 PM

Orienteering 24:03 [3] 3.2 km (7:31 / km) +20m 7:17 / km

Sprint Canberra AIS

Tuesday Jan 23, 2018 #

7 AM

Walking 20:00 [3] 1.8 km (11:07 / km) +35m 10:08 / km
weight:78.2kg

Paper run

8 AM

Running 28:04 [3] 4.0 km (7:01 / km) +80m 6:23 / km

Fire Station

Monday Jan 22, 2018 #

7 AM

Running 29:34 [3] 4.0 km (7:24 / km) +80m 6:43 / km
weight:78.4kg

Fire Station

Sunday Jan 21, 2018 #

7 AM

Walking 22:00 [3] 2.0 km (11:00 / km) +35m 10:07 / km
weight:78.8kg

Paper run

5 PM

Orienteering 40:00 [3] 4.1 km (9:45 / km) +35m 9:21 / km

Sydney Sprint Macquarie Hospital. Got confused a couple of times but surprised how legs held up.

Saturday Jan 20, 2018 #

7 AM

Walking 16:00 [3] 1.2 km (13:20 / km) +10m 12:48 / km
weight:78.8kg

Warm up Bulli

8 AM

Running 37:43 [3] 5.0 km (7:33 / km) +36m 7:17 / km

Sandon parkrun. Thought calves might be the worry today but it was the quads that wouldn't cooperate. Felt really shattered afterwards.

Friday Jan 19, 2018 #

7 AM

Walking 20:00 [3] 2.0 km (10:00 / km) +25m 9:25 / km
weight:79.2kg

Paper run

Thursday Jan 18, 2018 #

9 AM

Running 30:40 [3] 4.0 km (7:40 / km) +80m 6:58 / km
weight:79.2kg

Fire Station. Still feeling the run down to the dam on Tuesday.

Wednesday Jan 17, 2018 #

8 AM

Walking 1:04:00 [3] 5.4 km (11:51 / km) +100m 10:51 / km
weight:79.5kg

End Lower Coast Rd

Tuesday Jan 16, 2018 #

12 PM

Orienteering 50:00 [3] 5.7 km (8:46 / km) +100m 8:04 / km
weight:79.3kg

Gaza Strip. Down to the dam! and back up.

Monday Jan 15, 2018 #

8 AM

Running 27:53 [3] 4.0 km (6:58 / km) +80m 6:20 / km
weight:78.9kg

Fire Station

Sunday Jan 14, 2018 #

4 PM

Orienteering 24:17 [3] 3.1 km (7:50 / km) +25m 7:32 / km
weight:79.8kg

Sydney Sprints 2 Balcombe Heights

Saturday Jan 13, 2018 #

8 AM

Running 33:06 [3] 5.0 km (6:37 / km) +36m 6:23 / km
weight:79.8kg

Sandon parkrun

Thursday Jan 11, 2018 #

8 AM

Running 30:30 [3] 4.0 km (7:38 / km) +80m 6:56 / km
ahr:136 max:150 weight:79.3kg

Fire Station

Walking 20:00 [3] 1.8 km (11:07 / km) +40m 10:00 / km

Paper run

Wednesday Jan 10, 2018 #

7 AM

Running 29:10 [3] 4.0 km (7:18 / km) +80m 6:38 / km
weight:79.5kg

Fire Station

8 AM

Walking 22:00 [3] 2.0 km (11:00 / km) +40m 10:00 / km

Paper run.

Tuesday Jan 9, 2018 #

7 AM

Walking 22:00 [3] 2.0 km (11:00 / km) +40m 10:00 / km
weight:80.5kg

Paper run

11 AM

Running 31:24 [3] 4.0 km (7:51 / km) +80m 7:08 / km

Fire Station

Monday Jan 8, 2018 #

3 PM

Bike Ride 1:04:00 [3] 14.5 km (4:25 / km) +200m 4:08 / km
weight:80.5kg

Around The Park incl up to the Station.

Sunday Jan 7, 2018 #

7 AM

Running 31:50 [3] 4.0 km (7:58 / km) +80m 7:14 / km
weight:81.5kg

Fire Station

Saturday Jan 6, 2018 #

7 AM

Warm up 12:00 [3] 1.0 km (12:00 / km)

Bulli CP

8 AM

Running 34:00 [3] 5.0 km (6:48 / km) +36m 6:34 / km

Sandon parkrun

Friday Jan 5, 2018 #

11 AM

Bike Ride 1:05:00 [3] 17.5 km (3:43 / km)

Culburra - Greenwell Pt.

Thursday Jan 4, 2018 #

9 AM

Running 28:56 [3] 4.0 km (7:14 / km) +80m 6:35 / km
weight:81.3kg

Fire Station.

Tuesday Jan 2, 2018 #

7 AM

Running 40:52 [3] 5.33 km (7:40 / km) +100m 7:01 / km
weight:81kg

Lawrence Hargrove Drive. Quads a bit wobbly.

Monday Jan 1, 2018 #

8 AM

Walking 1:12:00 [3] 6.2 km (11:37 / km) +140m 10:26 / km

End Lower Coast Rd via Beach Rd

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