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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Gym6 9:55:00
  Orienteering8 7:48:29 23.55(19:54) 37.9(12:22) 837
  Running7 4:41:50 24.23(11:38) 39.0(7:14) 772
  Walking3 3:55:00 13.92(16:53) 22.4(10:29) 100
  Swim5 1:45:00
  MTB3 1:39:00 17.4(5:41) 28.0(3:32) 250
  Yoga Class1 50:00
  Warm up2 30:00 2.05(14:38) 3.3(9:05)
  Total32 31:04:19 81.15 130.6 1959
averages - weight:75.1kg

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Saturday Apr 30, 2016 #

8 AM

Running 31:03 [3] 5.0 km (6:13 / km) +36m 6:00 / km

Sandon parkrun. Took it fairly easy to look after calves.

Thursday Apr 28, 2016 #

9 AM

Orienteering 55:56 [3] 7.4 km (7:34 / km) +200m 6:40 / km

Stanwell Park - ran score event from other weekend, would have got 490.

Tuesday Apr 26, 2016 #

8 AM

Walking 1:05:00 [3] 5.4 km (12:02 / km) +100m 11:01 / km
weight:75.4kg

End Lower Coast Rd. Pretty easy trying to minimise calf use.

Sunday Apr 24, 2016 #

Note
(injured)

Both calves really sore from yesterday. Might have stirred them even more trying to stretch them out.

Saturday Apr 23, 2016 #

8 AM

Running 29:47 [3] 5.0 km (5:57 / km) +36m 5:45 / km

Sandon parkrun.

Friday Apr 22, 2016 #

1 PM

MTB 44:00 [3] 12.0 km (3:40 / km) +150m 3:27 / km

Chellowdene, Sheridan, Lower Coast, 3 x Stanwell Ave.

Thursday Apr 21, 2016 #

5 PM

Running 20:00 [3] 2.0 km (10:00 / km) +150m 7:16 / km

Round the block and 8 times up the hill.

Tuesday Apr 19, 2016 #

9 AM

Swim 30:00 [3]
weight:75.3kg

Roseland pool 20 laps.
11 AM

Walking 1:30:00 [3] 9.0 km (10:00 / km)

Roseland, Wiley Park filling in time.

Monday Apr 18, 2016 #

9 AM

Gym 1:30:00 [3]

Engadine gym. Bike 25 min, Pump class.

Sunday Apr 17, 2016 #

8 AM

Orienteering 2:00:00 [3] 6.0 km (20:00 / km) +100m 18:28 / km
weight:75.4kg

Lansdowne - course setting with Jim MacKay.
11 AM

Orienteering 45:00 [3] 2.0 km (22:30 / km)

Lake Gillawarna. Checking out sprint area and possible course.

Saturday Apr 16, 2016 #

3 PM

Orienteering 43:58 [3] 6.7 km (6:34 / km) +192m 5:44 / km
weight:74.8kg

IKO Event Stanwell Park. Moderate 4.5 k. 1st control in front of the house, then it was all uphill from there.

Friday Apr 15, 2016 #

9 AM

Swim 30:00 [3]
weight:74.8kg

Roseland Aquatic Centre. Spotted the pool walking to Roseland shopping centre for coffee while car being serviced and just happened to have goggles and swimmers with me, so, why not?
2 PM

Walking 1:20:00 [3] 8.0 km (10:00 / km)

Walk around Roseland and Punchbowl to fill in time.
5 PM

MTB 30:00 [3] 8.0 km (3:45 / km)

Stanwell Ave, Chellowdene,The Drive

Thursday Apr 14, 2016 #

12 PM

Running 30:00 [3] 4.0 km (7:30 / km) +80m 6:49 / km
weight:74.4kg

Fire station ... trying to lift legs and ' toe off ' but not too much.
4 PM

MTB 25:00 [3] 8.0 km (3:08 / km) +100m 2:56 / km

Stanwell Ave, Chellowdene. Easy.

Wednesday Apr 13, 2016 #

9 AM

Gym 1:35:00 [3]
weight:74.8kg

Engadine gym. Bike 15 min . Body strep athletic class 60 min crosstrainer 20 min
11 AM

Swim 15:00 [3]

Engadine pool 10 laps.

Tuesday Apr 12, 2016 #

6 PM

Running 28:00 [3] 4.0 km (7:00 / km) +80m 6:22 / km
weight:74.7kg

Fire station.

Monday Apr 11, 2016 #

9 AM

Gym 1:20:00 [3]
weight:74.7kg

Engadine gym. Bike 20 min, Pump class 60 min.
11 AM

Swim 15:00 [3]

Engadine pool 10 laps.

Sunday Apr 10, 2016 #

Event: SHOO Highlands Forest Series #1 - Appin
 
11 AM

Orienteering 1:09:40 [3] 4.0 km (17:25 / km) +70m 16:01 / km
weight:74.6kg

SHOO Appin Short Hard 3.2. Very scrappy.

Saturday Apr 9, 2016 #

2 PM

Orienteering 36:00 [3] 3.3 km (10:55 / km) +25m 10:31 / km

Callan Park Ultra Sprints. Feeling totally stuffed in legs... has to be from doing Pilate class yesterday. Sprints good fun but was hardly more than walking.

Friday Apr 8, 2016 #

9 AM

Gym 1:40:00 [3]
weight:74kg

Engadine gym. Bike 30 min Machines 15 min, Pilates class 55 min

Thursday Apr 7, 2016 #

10 AM

Running 1:15:00 [3] 10.0 km (7:30 / km) +210m 6:47 / km
weight:74.4kg

Coalcliff - Patterson Rd - Surf Club. Calf muscles not too bad after yesterday's gym class but quads were feeling it on way back.
7 PM

Yoga Class 50:00 [3]

Wednesday Apr 6, 2016 #

9 AM

Gym 2:10:00 [3]
weight:75kg

Engadine gym. Bike 30; athletic step class 55, machines.

Swim 15:00 [3]

Engadine pool 10 laps.

Tuesday Apr 5, 2016 #

9 AM

Running 1:08:00 [3] 9.0 km (7:33 / km) +180m 6:52 / km
weight:76kg

Coalcliff Surf Club.

Monday Apr 4, 2016 #

12 PM

Gym 1:40:00 [3]
weight:76.7kg

Engadine Gym Bike / Crosstrainer 30/30

Sunday Apr 3, 2016 #

Event: State League #3: NSW Long Distance Championships
 
10 AM

Orienteering 54:07 [3] 5.0 km (10:49 / km) +130m 9:35 / km

NSW Champs Snows Hill. Real route choice courses for a change. Had 4th best split for #1 going over the top - suspect that contouring to the left my have been possibly 3 mins faster of done right. I can't run as fast as Jane McKenna walks.

Warm up 15:00 [3] 1.5 km (10:00 / km)

Walk/jog to Start.

Hard 6 - Splits

Saturday Apr 2, 2016 #

2 PM

Orienteering 43:48 [3] 3.5 km (12:31 / km) +120m 10:41 / km

NSW Middle Camps Snows Hill. Quads still sore from last week and kept dropping when faced with vegetation.

Warm up 15:00 [3] 1.8 km (8:20 / km)

Walk/jog to Start

Hard 3B - Splits

Friday Apr 1, 2016 #

Note
weight:75.8kg (rest day)

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