Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  Running12 10:00:35 55.63(10:48) 89.52(6:43) 1641
  Orienteering7 6:22:02 19.01(20:06) 30.6(12:29) 900
  MTB4 4:57:00 54.68(5:26) 88.0(3:23)
  Gym4 3:35:00
  Walking3 2:57:00 10.31(17:10) 16.6(10:40) 280
  Swim5 2:15:00 2.49 4.0
  Stretching + Lunges2 1:00:00
  Total37 31:06:37 142.12 228.72 2821
averages - weight:75.2kg

«»
1:41
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday May 31, 2013 #

4 PM

Walking 1:05:00 [3] 6.0 km (10:50 / km) +100m 10:00 / km

Up to the Tunnel and round the Circle.

Thursday May 30, 2013 #

9 AM

Running 1:07:20 [3] 10.4 km (6:28 / km) +200m 5:54 / km
weight:74.9kg

Seacliff Bridge

Wednesday May 29, 2013 #

9 AM

MTB 1:22:00 [3] 26.0 km (3:09 / km)
weight:75.1kg

Sandon Pt - N Gong. Wind NW

Tuesday May 28, 2013 #

8 AM

Running 52:00 [3] 8.0 km (6:30 / km) +145m 5:58 / km

Coalcliff

Monday May 27, 2013 #

7 AM

Walking 56:00 [3] 5.2 km (10:46 / km) +80m 10:00 / km

Walk to end Lower Coast Rd
4 PM

Running 29:03 [3] 4.7 km (6:11 / km) +88m 5:39 / km

Murrawal Rd

Sunday May 26, 2013 #

Orienteering 1:13:39 [3] 6.8 km (10:50 / km) +150m 9:45 / km
weight:74.3kg

Metro #3 Cattai Nat Park. Found #5 by accident, found tape for #6 some distance away from flag, failed to guess most of lantana. Poor map of what was a nice area before National Parks decided to let lantana run rampant.

Div 2 - Splits

Saturday May 25, 2013 #

7 AM

Walking 56:00 [3] 5.4 km (10:22 / km) +100m 9:29 / km
weight:73.6kg

End lower Coast rd
3 PM

MTB 45:00 [3] 10.0 km (4:30 / km)

Up to thd tunnel and down Stanwell Ave a few times and round to Lower Coast Rd.

Friday May 24, 2013 #

12 PM

Gym 50:00 [3]
weight:73.9kg

Engadine Gym Bike/Crosstrainer 20/20 +
1 PM

Swim 30:00 [3] 1.0 km (30:00 / km)

Engadine pool 20 laps

Thursday May 23, 2013 #

1 PM

Running 42:00 [3] 6.0 km (7:00 / km) +100m 6:28 / km
weight:74.4kg

Coalcliff. Wet and windy. Bit tight from yesterday.

Wednesday May 22, 2013 #

8 AM

Running 45:28 [3] 7.3 km (6:14 / km) +124m 5:44 / km
weight:75.6kg

Coalcliff Station

Tuesday May 21, 2013 #

9 AM

Running 30:00 [3] 4.0 km (7:30 / km)
weight:76.1kg

Round to Fire Station

Sunday May 19, 2013 #

9 AM

Orienteering 1:27:37 [3] 5.1 km (17:11 / km) +250m 13:48 / km

Baal Bone Junction. Thought that I was going OK thru the complex stuff but lost a couple of minutes on each one! Had a bet each way on 10 and won nothing then got all bothered leaving 12 and mistook a minor track for a big one and did about 5 minutes. Stated climb on this was 130 - no idea where they got that from. I'd done that by halfway round and ended up 250 m and 400m descent.




Hard 7 - Splits

Saturday May 18, 2013 #

12 PM

Orienteering 37:07 [3] 4.0 km (9:17 / km) +130m 7:59 / km

Falnash Middle. Not much Middle distance about this except for the length. No problem with #6 on wrong termie as was hanging to right to see the shape and saw the flag and Alec Watt go to it - I'd passed him and was keeping an eye on him for insurance. Spent a lot of time falling over.

M65A - Splits

Friday May 17, 2013 #

Swim 30:00 [3] 1.0 km (30:00 / km)

Engadine pool
2 PM

Gym 45:00 [3]
weight:75.5kg

Engadine Gym Bike + crosstrainer 20/20

Thursday May 16, 2013 #

8 AM

Running 49:40 [3] 7.3 km (6:48 / km) +127m 6:16 / km
weight:75.6kg

Coalcliff Station. Calves still sore - stretch and massage before and 10 min stretch after.

Wednesday May 15, 2013 #

8 AM

Stretching + Lunges 30:00 [3]

A bit stiff after harder run yesterday , partic calves. Did stretches on wedge and 100 calf raises.

Tuesday May 14, 2013 #

9 AM

Running 57:18 [3] 9.1 km (6:18 / km) +185m 5:43 / km
weight:75.5kg

Coalcliff PattersonSt

Monday May 13, 2013 #

10 AM

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

Bike track Sandon - Gong. Norwesterly so OKboth ways.

Sunday May 12, 2013 #

9 AM

Running 1:17:12 [3] 10.4 km (7:25 / km) +340m 6:23 / km

The Drive, up Railway Cr, Stanwell Ave, Beach Rd, Old Coast Rd, Kalaroo Ave, Old Coast Rd, Station St, up Hillside Cr, down Seaview, up Maxwell round The Drive. All the hills I could find in the Park.

Saturday May 11, 2013 #

11 AM

Orienteering 1:01:39 [3] 4.1 km (15:02 / km) +130m 12:59 / km
weight:75.9kg

Shoo Event - Appin. This map gets progressively more dodgy - possibly due to various parts being updated by different people.

Friday May 10, 2013 #

11 AM

Gym 1:05:00 [3]

Engadine Gym. Bike/Crosstrainer/Rower 20/20/10 + weights
12 PM

Swim 25:00 [3] 1.0 km (25:00 / km)

Engadine Pool 20 laps

Thursday May 9, 2013 #

Running 48:54 [3] 7.3 km (6:42 / km) +122m 6:11 / km

Coalcliff station.

Wednesday May 8, 2013 #

Stretching + Lunges 30:00 [1]

Worked on quads and calves. Still feeling a bit twingey from weekend.

Tuesday May 7, 2013 #

11 AM

Running 35:00 [3] 5.0 km (7:00 / km)
weight:75.2kg

Easy jog around the reserve followed by a lap of the beach.

Monday May 6, 2013 #

10 AM

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

Bike Track to N Wgong. fairly stiff Southerly so OK on way back.

Sunday May 5, 2013 #

11 AM

Orienteering 1:03:45 [3] 5.0 km (12:45 / km) +180m 10:48 / km

ACT Long Boboyan Divide Felt a bit sluggish in the fallen timber. Poor route choice 9-10 (left instead of right) and stuffed end - didnt read gully in front of control due to circle obliterating contour - lost nearly 7 min. Would have been happy enough otherwise.

Saturday May 4, 2013 #

Event: ACT Champs Carnival (NOL Round 3)
 
11 AM

Orienteering 21:05 [3] 2.3 km (9:10 / km)

ACT Sprint. Got caught in a pile of rubbish and branches - saw later it was patch of dark green - and a bit confused coming out of some glasshouses. Probably lost aout a minute all up.
2 PM

Orienteering 37:10 [3] 3.3 km (11:16 / km) +60m 10:19 / km

ACT Middle Orroral Tracking Station Lost maybe 2 mins in the thicker stuff and offline on a longer leg but generally pretty good.

Friday May 3, 2013 #

2 PM

Swim 25:00 [3] 1.0 km (25:00 / km)

Belconnen Swim Centre 20 laps

Thursday May 2, 2013 #

8 AM

Running 1:06:40 [3] 10.02 km (6:39 / km) +210m 6:01 / km
ahr:135 max:145 weight:76kg

Seacliff Bridge

Wednesday May 1, 2013 #

11 AM

Gym 55:00 [3]
weight:76.4kg

Engadine Gym Bike/Crosstrainer/Bike 20/20/5 Circuit 10
12 PM

Swim 25:00 [3]

Engadine Pool 20 laps

« Earlier | Later »