Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 31 days ending May 31, 2017:

	activity	#	time	miles		km		+m
	Gym	6	7:35:00
	Walking	4	6:07:00	16.9	(21:43)	27.2	(13:30)	886
	Orienteering	5	6:05:27	19.08	(19:09)	30.7	(11:54)	570
	Running	10	4:57:32	27.65	(10:46)	44.5	(6:41)	698
	Swim	8	4:16:00
	Yoga Class	1	50:00
	Total	34	29:50:59	63.63		102.4		2154
averages - weight:75kg

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Wednesday May 31, 2017 #

9 AM

Gym 1:10:00 [3]

Engadine gym. Bike 30, weights ,lunges, stretches.

10 AM

Swim 28:00 [3]

Engadine pool 20 laps,

4 PM

Running 29:42 [3] 4.2 km (7:04 / km) +90m 6:23 / km

Fire Station via Chellowdene

Tuesday May 30, 2017 #

12 PM

Walking 58:00 [3] 4.8 km (12:05 / km) +76m 11:12 / km
weight:75.9kg

Walk Chellowdene - Lower Coast Rd Park pde. Spent a lot of time (40 mins) stretching calves and also did straight leg raises to stretch hammies and nerves behind knee - seemed to free up calves considerably.

Monday May 29, 2017 #

11 AM

Gym 1:00:00 [3]
weight:75.3kg

Engadine Gym. Bike 30, weights.

12 PM

Swim 28:00 [3]

Engadine pool 20 laps.

Sunday May 28, 2017 #

1 PM

Orienteering 2:00:00 [3] 6.0 km (20:00 / km) +80m 18:45 / km

Lansdowne. Checking control sites with Ant for Metro in August.

Saturday May 27, 2017 #

8 AM

Running 29:38 [3] 5.0 km (5:56 / km) +36m 5:43 / km
weight:75.3kg

Sandon parkrun. Fairly careful but calves very stiff and sore afterward. Time was probably better than for a couple of years.

Friday May 26, 2017 #

8 AM

Walking 2:27:00 [3] 10.0 km (14:42 / km) +360m 12:27 / km
weight:74.8kg

Mt Mitchell and Lower Coast Rd.

Thursday May 25, 2017 #

1 PM

Running 35:43 [3] 5.1 km (7:00 / km) +90m 6:26 / km
weight:75.3kg

End Murrawal Road to make 5 k.

7 PM

Yoga Class 50:00 [3]

Tuesday May 23, 2017 #

9 AM

Running 30:00 [3] 4.2 km (7:09 / km) +90m 6:27 / km
weight:75.3kg

Fire Station +.

Monday May 22, 2017 #

11 AM

Gym 1:10:00 [3]
weight:75.3kg

Engadine Gym. Bike 30 - 420 cal , Crosstrainer 30 - 320 Cal, 10 mins leg extensions and arms.

12 PM

Swim 28:00 [3]

Engadine pool 20 laps.

Sunday May 21, 2017 #

Event: 2017 MetrO League #2 - Wianamatta

10 AM

Orienteering 51:42 [3] 5.4 km (9:34 / km) +40m 9:14 / km
weight:75.5kg

Metro 2 at Wianamatta Regional Park. Actually old St Mary's Munitions Factory. A bit like the Russian Missile site in Latvia. V interesting area and would have done much better with some judicious aiming off and generally better compass work.

Div3 - Splits

Saturday May 20, 2017 #

8 AM

Running 29:50 [3] 5.0 km (5:58 / km) +36m 5:46 / km
weight:75.2kg

Sandon parkrun.

Friday May 19, 2017 #

8 AM

Walking 1:12:00 [3] 6.4 km (11:15 / km) +200m 9:44 / km
weight:74.9kg

Lower Coast Rd, Beach Rd,

Thursday May 18, 2017 #

12 PM

Gym 1:30:00 [3]
weight:74.4kg

Engadine Gym. Bike, Crosstrainer 30/30, weight machines.

Wednesday May 17, 2017 #

4 PM

Running 29:40 [3] 4.0 km (7:25 / km) +80m 6:45 / km
weight:74.6kg

Fire Station. Easy jog.

Tuesday May 16, 2017 #

9 AM

Walking 1:30:00 [3] 6.0 km (15:00 / km) +250m 12:25 / km
weight:74.8kg

The Goat Track. Saw the lyre bird.

Sunday May 14, 2017 #

Event: 2017 NSW Long Championships - State League #4

11 AM

Orienteering 1:09:30 [3] 7.2 km (9:39 / km) +150m 8:45 / km

NSW Long Champs. Good fun but could have had more mix up of leg lengths. Checked out winsplits and cannot believe Kevvie's performance - terrific strength to resist leading Jim on even one leg.

Hard 6 - Splits

Saturday May 13, 2017 #

Event: 2017 NSW Middle Championships SL3 (Badge Event)

1 PM

Orienteering 1:05:09 [3] 5.6 km (11:38 / km) +100m 10:41 / km

NSW Middle Champs Appin. Too long. DNF as didn't see !ast control circle 30 m from finish, possibly because of vision problems for second part of the course running into sun. Might try glare protection or sunglasses for next pm event!

Hard 3B - Splits