Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 7 days ending Apr 29, 2013:

	activity	#	time	miles		km		+m
	Running	4	3:49:49	18.33	(12:32)	29.5	(7:47)	665
	Orienteering	1	1:42:11	3.04	(33:34)	4.9	(20:51)	225
	MTB	1	1:25:00	16.16	(5:16)	26.0	(3:16)
	Gym	1	45:00
	Swim	1	24:00	0.62	(38:37)	1.0	(24:00)
	Total	8	8:06:00	38.15		61.4		890
averages - rhr:45 weight:75.3kg

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Monday Apr 29, 2013 #

10 AM

MTB 1:25:00 [3] 26.0 km (3:16 / km)
weight:75.6kg

Sandon Pt to N Wgong. R knee a bit twingey and legs a bit leaden but all the better for a ride.

Sunday Apr 28, 2013 #

Event: State League 3

9 AM

Running 16:00 [3] 2.0 km (8:00 / km)
max:140 weight:74.9kg

Warm up along Wattle Ridge Rd

10 AM

Orienteering 1:42:11 [3] 4.9 km (20:51 / km) +225m 16:58 / km
ahr:145

SL3 Wattle Ridge. Only stuffed 2 controls and 1 leg but lost 20 mins. Picked wrong gully as attack point for #2 12 mins and inverted contours for #9 and was looking for spur instead of gully 5 mins.

Hard7 - Splits

Friday Apr 26, 2013 #

11 AM

Gym 45:00 [3]
max:130 weight:75.1kg

Engadine Gym Bike/ Crosstrainer 20/20

12 PM

Swim 24:00 [3] 1.0 km (24:00 / km)

Engadine Pool 20 laps

Thursday Apr 25, 2013 #

9 AM

Running 1:54:49 [3] 14.4 km (7:58 / km) +335m 7:09 / km
ahr:143 max:154 weight:74.4kg

The Cliff Track out to Garie turnoff and down past lookout. Extra climb up Garie hill made second half pretty hard and quads werent happy about last rocky section down to Otford Lookout.

Wednesday Apr 24, 2013 #

8 AM

Running 33:00 [3] 4.0 km (8:15 / km) +50m 7:46 / km
weight:74.8kg

Easy round The Drive and over to the park for 10 50m run thru and jog back

Tuesday Apr 23, 2013 #

8 AM

Running 1:06:00 [3] 9.1 km (7:15 / km) +280m 6:17 / km
ahr:136 max:150 rhr:45 weight:77kg shoes: Brooks Cascadia 7

The Drive,Stanwell Ave,Beach Rd,Lower Coast Rd,Kalaroo Ave, Lower Coast, Stanwell Ave,Station St, The Drive ,Hillside Cr, Seaview Cr ,The Drive

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