Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 31 days ending May 31, 2012:

	activity	#	time	miles		km		+m
	Running	11	6:41:49	36.1	(11:08)	58.1	(6:55)	1660
	Orienteering	6	4:56:39	13.92		22.4		507
	Walking	4	4:15:00	13.92	(18:19)	22.4	(11:23)	980
	Gym	4	4:00:00
	Swim	4	1:49:00	2.36	(46:10)	3.8	(28:41)
	MTB	1	1:20:00	14.91	(5:22)	24.0	(3:20)
	Total	29	23:02:28	81.21		130.7		3147
	[1-5]	28	22:38:28
averages - weight:73.2kg

1:48

0:00

» now

Thursday May 31, 2012 #

8 AM

Note
weight:74.4kg

Rest Day. Physio appt with Tanya - back tight, hammy seems a bit more settled, left hip still twingeing but not as sharp as it was, knee ligament sore after cortisone shot, calf could do with some more stretching. Walked up and back twice to lend T book on walks along escarpment so 4k walk for day.

Wednesday May 30, 2012 #

1 PM

Note

Rest Day Appt with Annett - got cortisone in medial ligament, he didnt think too much wrong with L hip but that doesnt mean much,

Monday May 28, 2012 #

11 AM

Walking 1:00:00 [1] 5.4 km (11:07 / km) +260m 8:57 / km
shoes: Brooks Cascadia 7

Walked up Goat Track. Calf not real good and a few strange groin twinges that might be a bit of a worry.

Sunday May 27, 2012 #

Event: Sydney Metro League #3

9 AM

Running 12:00 [3] 2.0 km (6:00 / km) +20m 5:43 / km
shoes: Inovate 330

Warm up. Oatley

10 AM

Orienteering race 46:24 [3] 4.8 km (9:40 / km) +100m 8:45 / km
weight:73kg shoes: Inovate 330

Metro Oatley Park Division B - Probably one of the slowest on this course but dont mind as Hammy wasn't too bad and R calf only got tight at the end.

Division B - Splits

Saturday May 26, 2012 #

Walking 50:00 [1] 4.0 km (12:30 / km) +70m 11:30 / km
shoes: Brooks Cascadia 7

Princess Marina Walk + Kelly's Falls.

Friday May 25, 2012 #

5 PM

Running 36:50 [3] 5.4 km (6:49 / km) +120m 6:08 / km
shoes: Brooks Cascadia 7

Round past Fire Station. V. carefully and also nursing R calf. Massage appt tomorrow am.

Thursday May 24, 2012 #

10 AM

Running 35:00 [3] 5.0 km (7:00 / km) +110m 6:18 / km
weight:73.5kg shoes: Brooks Cascadia 7

Round past the Fire Station and back. Didn't have to sneak out as I could honestly say that Tanya recommended this mornin that it was about time I went for a run!

Wednesday May 23, 2012 #

Swim 27:00 [2] 1.0 km (27:00 / km)

Engadine pool. Air temp dropping a tad.

2 PM

Gym 1:00:00 [2]
weight:73.6kg

Crosstrainer/bike/crosstrainerb 20/10/20 + leg ext & curls.

Tuesday May 22, 2012 #

9 AM

Running 35:45 [3] 5.6 km (6:23 / km) +120m 5:46 / km
weight:73.7kg shoes: Brooks Cascadia 7

Lower Coast Rd via Murrawal Rd. Pretty careful after good warm up and stretching. Constant general soreness in hammy but pretty happy with it.

Monday May 21, 2012 #

9 AM

MTB 1:20:00 [1] 24.0 km (3:20 / km)

Gong bike track wtih Mo for coffee at N Gong. Called in to check up on Garricks at Corrimal CV park on way

4 PM

Running 28:00 [2] 4.0 km (7:00 / km) +100m 6:13 / km
shoes: Brooks Cascadia 7

Fire Station - had to pretend I was just going for walk. Felt Ok.

Sunday May 20, 2012 #

Walking 1:20:00 [2] 8.0 km (10:00 / km) +400m 8:00 / km
shoes: Brooks Cascadia 7

Up Mt Mitchell

Saturday May 19, 2012 #

12 PM

Walking 1:05:00 [2] 5.0 km (13:00 / km) +250m 10:24 / km
shoes: Brooks Cascadia 7

Up to the Tops via Goat Track. One hour massage session with Adam Jarrett - seems OK, works a lot on trigger points , had some good thoughts on stretching and pressure relief and should complement Tanya's work.

Friday May 18, 2012 #

Gym 1:00:00 [2]

bike / Crosstrainer 20/20 +extensions & curls

Swim 28:00 [3] 1.0 km (28:00 / km)

Engadine pool.

Thursday May 17, 2012 #

10 AM

Gym 1:00:00 [3]
weight:73.3kg

Bike / Crosstrainer 25/20 mins +leg ext & hammy Curls (v careully & only low load). Managed to get appt with Tanya this arvo.

11 AM

Swim 30:00 [2] 1.0 km (30:00 / km)

Engadine pool. Prior to coffee up at the kiosk. Has to be the benchmark .

Sunday May 13, 2012 #

10 AM

Orienteering race 1:29:56 [4] 5.4 km (16:39 / km) +110m 15:07 / km
shoes: Inovate 330

Kitchener. Not good, this one. Going to #2, instead of running up track to bend and heading at right angle, cut accross at angle from track (albeit pace counting) to pass through green and missed little W/C. Spent unbelievable 12-13 minutes at least running up and down, seeing T/Ms etc but no flag. Then, having slogged up to #9 tripped with left foot and just about ripped R hamstring tendon off the bone -or that was how it felt! Limped the rest of the way round and made a couple of 5 min stuff ups on the creek controls in the green. At least I have an appt to see Annetts on Wed so I will see whathe can do for me but I dont hold much hope :( .

Long Hard 7 - Splits

Saturday May 12, 2012 #

Event: NOL Round 3 / WOC Selection Trial - 'Coalfields Classic'

10 AM

Orienteering race 23:20 [4] +52m
shoes: Brooks Cascadia 7

Newcastle Uni Sprint. So so - dropped a minute on the speccy leg!! how can you miss a bloddy oval?

4 PM

Orienteering race 42:00 [4] 3.7 km (11:21 / km)
shoes: Inovate 330

Pelaw Main Middle Distance. Tried new glasses R lens reading, L distance - should have been better test but due to bloody Dennis and his microscopic features really needed to use magnifier as well.

Hard 6/7 - Splits

Middle Hard 7 - Splits

Wednesday May 9, 2012 #

Running 55:53 [3] 8.0 km (6:59 / km) +300m 5:53 / km
weight:72.7kg shoes: Brooks Cascadia 7

Surf Club, Kalaroo, Lowercoast Rd, Stanwell Ave, Seaview Cr. Used Garmin to satisfy meself that the distance with down Hillside and up Seaview and into the Surf Club carpark is right on 8.00 k. Reckon the climb is 40 + 30 + 40 + 40 +20 + 40 + 20 + 30 + 40 = 300 m.

Tuesday May 8, 2012 #

10 AM

Running 54:54 [3] 8.1 km (6:47 / km) +300m 5:43 / km
weight:74.2kg shoes: Brooks Cascadia 7

Surf Club, Kalaroo Ave , Lower Coast Rd, Stanwell Ave, Seaview Cr

Sunday May 6, 2012 #

Orienteering race 1:04:11 [4] 5.2 km (12:21 / km) +160m 10:42 / km

ACT Ch Glendale. Made general botch of this. Avoiding vegetation probably set things off from #2 and not looking at what features were going to be encountered on way finished them. Loosing 3 mins on simple 1 min last leg capped things off !

9 AM

Running 15:00 [3] 2.0 km (7:30 / km)

Gendale. Warm up on track in.

Saturday May 5, 2012 #

Event: ACT Middle and Long Champs

12 PM

Running 15:00 [3] 2.0 km (7:30 / km)

Kowen. Warm up.

1 PM

Orienteering race 30:48 [4] 3.3 km (9:20 / km) +85m 8:16 / km
shoes: Inovate 330

ACT Middle Ch Kowen East. Fairly poor due to one badly performed leg = 1 min and one exit in wrong direction due to different entry = 2 mins. Not very challenging course.

Friday May 4, 2012 #

8 AM

Gym 1:00:00 [3]
weight:72.2kg

Gym and swim before visit to surgeon for consult re knee. Lined up for day surgery on return from Europe in August. He reckons I shouldnt do too much more damage and can just put up with the pain.

9 AM

Swim 24:00 [0] 0.8 km (30:00 / km)

Engadine pool

Thursday May 3, 2012 #

8 AM

Running 57:27 [3] 7.8 km (7:22 / km) +300m 6:11 / km
weight:72.2kg shoes: Brooks Cascadia 7

Lower Coast Rd, Beach Rd, Kalaroo Ave, Stanwell Ave, Hillside Cr, Seaview Cr.

Tuesday May 1, 2012 #

9 AM

Running 56:00 [3] 8.2 km (6:50 / km) +290m 5:48 / km
weight:72.3kg shoes: Brooks Cascadia 7

Lower Coast Rd via Surf Club.Kalaroo Ave, Stanwell Ave, Hillside Cr, Seaview Cr.

« Earlier | Later »