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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Walking11 10:18:29 34.06(18:10) 54.81(11:17) 1006
  Orienteering7 5:56:44 16.41(21:44) 26.41(13:30) 540
  Gym5 5:55:00
  Yoga Class3 3:00:00
  Stretching + Lunges7 1:55:00
  Running3 1:41:52 8.34(12:13) 13.42(7:35) 166
  Walk / run1 38:18 2.59(14:47) 4.17(9:11) 80
  Swim2 30:00
  Total39 29:55:23 61.4 98.81 1792
averages - weight:83.3kg

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Monday Sep 30, 2019 #

12 PM

Walking 59:06 [3] 6.14 km (9:38 / km) +120m 8:46 / km
weight:83.9kg

GPW. Hardly raised a puff. Can’t believe how breathless I felt yesterday and during the Sprint. Legs in no way rubbery.....

Sunday Sep 29, 2019 #

10 AM

Orienteering 1:05:46 [3] 4.1 km (16:02 / km) +70m 14:47 / km

Aus Champs. 12 th. Totally breathless and legs felt like jelly. Looked at longish leg to #8 and thought too many contours around Track (10) and so went straight A’s it looked to be fewer. Up and down through complete crap - what could I have been thinking. 15 or so mins would have been 5 places better than 22 mins ! Slowest split of anyone. Could barely do better than crawl up finish.

At least I didn’t fall on my shoulder.

Course 18 - Splits

Saturday Sep 28, 2019 #

12 PM

Orienteering 19:12 [3] 1.9 km (10:06 / km) +50m 8:56 / km

Oceania Sprint. CSU Wagga.c

Course 11 - Splits

Thursday Sep 26, 2019 #

9 AM

Walking 1:16:10 [3] 7.43 km (10:15 / km) +120m 9:29 / km
weight:82.8kg

Top Town Terrace.

Wednesday Sep 25, 2019 #

10 AM

Walking 1:16:40 [3] 5.3 km (14:28 / km) +80m 13:27 / km

Kareena Park Yowie Bay Walk.

Tuesday Sep 24, 2019 #

12 PM

Walking 1:00:47 [3] 5.37 km (11:19 / km) +100m 10:21 / km

Roundhouse. Walking whilst doing A/C joint exercises.

Sunday Sep 22, 2019 #

10 AM

Orienteering 1:37:07 [3] 5.6 km (17:21 / km) +200m 14:43 / km
weight:83.2kg

Metro Final Mulgoa Div 2. Fell over on way to #2 and dislocated collarbone. Tore both ligaments in A/C joint so was a bit distracted most of the way round. Looks like no Aus Champs.

Saturday Sep 21, 2019 #

8 AM

Running 36:52 [3] 5.0 km (7:22 / km) +36m 7:07 / km
weight:83.3kg

Sandon parkrun. Set out to jog the downhills but ended up jogging the lot !

Friday Sep 20, 2019 #

11 AM

Gym 1:20:00 [3]

Engadine Gym. Bike 20, Crosstrainer 20. Lunges, burpees, step ups x 30.

Thursday Sep 19, 2019 #

8 AM

Stretching + Lunges 15:00 [3]
weight:82.5kg

4 PM

Walking 50:11 [3] 4.13 km (12:09 / km) +100m 10:50 / km

Murrawal Rd Old Coast Rd

Wednesday Sep 18, 2019 #

10 AM

Gym 1:10:00 [3]

Caringbah YMCA

Tuesday Sep 17, 2019 #

7 PM

Yoga Class 55:00 [3]

Monday Sep 16, 2019 #

10 AM

Gym 1:10:00 [3]

Engadine Gym Bike 20 Crosstrainer 20
11 AM

Swim 15:00 [3]

Engadine Pool 10 laps.

Sunday Sep 15, 2019 #

9 AM

Stretching + Lunges 20:00 [3]

3 PM

Walking 57:46 [3] 6.14 km (9:24 / km) +100m 8:42 / km

GPW Legs felt pretty rubbish this morning and so was going to go for easy walk to the Fire Station but felt OK and pushed it.

Saturday Sep 14, 2019 #

8 AM

Walking 42:46 [3] 5.0 km (8:33 / km) +36m 8:15 / km
weight:84kg

Sandon parkrun

Friday Sep 13, 2019 #

5 PM

Walking 20:38 [3] 1.68 km (12:17 / km) +50m 10:41 / km

Thursday Sep 12, 2019 #

8 AM

Stretching + Lunges 15:00 [3]

11 AM

Gym 1:05:00 [3]

Engadine Gym
12 PM

Swim 15:00 [3]

Engadine Pool 10 laps

Tuesday Sep 10, 2019 #

9 AM

Stretching + Lunges 20:00 [3]
weight:83.3kg

10 AM

Running 30:53 [3] 4.1 km (7:32 / km) +60m 7:01 / km

Tunnel to End Murrawal back thru park
7 PM

Yoga Class 1:05:00 [3]

Monday Sep 9, 2019 #

2 PM

Walk / run 38:18 [3] 4.17 km (9:11 / km) +80m 8:23 / km

Fire Station. Had to stop and admire diamond python around onThe Drive.

Sunday Sep 8, 2019 #

10 AM

Orienteering 56:13 [3] 4.6 km (12:13 / km) +70m 11:21 / km
weight:83.6kg

SL15 Welby.

Saturday Sep 7, 2019 #

10 AM

Orienteering 27:54 [3] 3.16 km (8:50 / km) +20m 8:33 / km
weight:83.5kg

SL Sprint Oxley College.
2 PM

Orienteering 21:15 [3] 2.01 km (10:34 / km) +30m 9:50 / km

SL Sprint Tudor House

Friday Sep 6, 2019 #

Walking 1:17:25 [3] 5.9 km (13:07 / km) +150m 11:38 / km

GPW then up to Railway Station to pickup the Grooms car.
9 AM

Stretching + Lunges 15:00 [3]
weight:83.5kg

Thursday Sep 5, 2019 #

Note
(rest day)

Legs just too stiff and sore to try anything today.

Wednesday Sep 4, 2019 #

7 AM

Stretching + Lunges 20:00 [3]
weight:82.6kg

10 AM

Gym 1:10:00 [3]

Caringbah YMCA. Bike 10, Crosstrainer 10

Tuesday Sep 3, 2019 #

7 AM

Stretching + Lunges 10:00 [3]
weight:82.9kg

8 AM

Running 34:07 [3] 4.32 km (7:54 / km) +70m 7:18 / km

Chellowdene- Murrawal Rd.
9 AM

Walking 18:00 [3] 1.3 km (13:51 / km) +50m 11:37 / km

Tunnel
7 PM

Yoga Class 1:00:00 [3]

Monday Sep 2, 2019 #

1 PM

Walking 1:19:00 [3] 6.42 km (12:18 / km) +100m 11:25 / km
weight:83.8kg

GPW. Legs a bit dodgy and sore this morning but got a bit better during the day.

Sunday Sep 1, 2019 #

10 AM

Orienteering 1:09:17 [3] 5.04 km (13:45 / km) +100m 12:30 / km
weight:84kg

ACT Long Champs Slap Up Creek. Used stick. Got wrong idea in head about feature #3 was on - looking for side of spur instead of high points on form line flat area. Then went all wobbly and wandered on next 3 controls. Stuffed over 20 minutes.

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