Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 31 days ending Mar 31, 2019:

	activity	#	time	miles		km		+m
	Gym	6	7:35:00
	Orienteering	8	6:48:30	21.7	(18:49)	34.93	(11:42)	465
	Walking	6	5:20:45	15.74	(20:23)	25.33	(12:40)	650
	Stretching + Lunges	10	2:55:00
	Walk / run	3	2:39:57	10.1	(15:50)	16.25	(9:51)	200
	Running	3	1:47:18	8.24	(13:01)	13.26	(8:06)	200
	Surfing	1	10:00
	Total	37	27:16:30	55.78		89.77		1515
averages - weight:81.5kg

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Sunday Mar 31, 2019 #

9 AM

Orienteering 1:06:35 [3] 5.4 km (12:20 / km) +150m 10:50 / km

SL 2 Hill End. Going along fairly reasonably until #6 when in the process of running through 3 gullies instead of around them, fell and bashed head, fortunately onto earth and not real hard stuff. Not quite concussion but pretty close, and took about 10 minutes to feel relatively normal again and probably dropped 5 mins during this time.

NOL/SL2 day 2 Hard 7 - Splits

Saturday Mar 30, 2019 #

Event: National Orienteering Leagues 1&2 / NSW State Leagues 1&2

10 AM

Orienteering 48:28 [3] 3.4 km (14:15 / km) +70m 12:55 / km

SL 1 Hill End Middle Distance.

SL1 Hard 4 - Splits

Thursday Mar 28, 2019 #

8 AM

Stretching + Lunges 15:00 [3]

5 PM

Walk / run 49:57 [3] 5.6 km (8:55 / km) +100m 8:11 / km

Chellowdene-Roundhouse

Wednesday Mar 27, 2019 #

8 AM

Stretching + Lunges 15:00 [3]

Tuesday Mar 26, 2019 #

9 AM

Gym 1:05:00 [3]

Caringbah YMCA.

5 PM

Running 37:34 [3] 4.64 km (8:06 / km) +80m 7:27 / km

Past Fire Station.

Monday Mar 25, 2019 #

9 AM

Gym 1:20:00 [3]
weight:81.2kg

Engadine Gym. Bike 10 weights + exercises 60 Crosstrainer 10.

Saturday Mar 23, 2019 #

Event: SOS Macarthur - Campbelltown

Event: IKO local - Croome Rd, Albion Park Rail

10 AM

Orienteering 57:30 [3] 5.2 km (11:03 / km) +20m 10:51 / km

SSO WS Uni Campbelltowm

2 PM

Orienteering 1:06:06 [3] 6.15 km (10:45 / km) +45m 10:22 / km

IKO Croom.

Friday Mar 22, 2019 #

Note
(rest day)

Thursday Mar 21, 2019 #

8 AM

Stretching + Lunges 15:00 [3]
weight:82kg

4 PM

Walking 15:00 [3] 1.0 km (15:00 / km) +50m 12:00 / km

5 PM

Running 37:44 [3] 4.62 km (8:10 / km) +70m 7:36 / km

Chellowdene-Roundhouse

Wednesday Mar 20, 2019 #

8 AM

Stretching + Lunges 15:00 [3]

12 PM

Gym 1:20:00 [3]

Engadine Gym. Bike 10, weights + exercises 60, Crosstrainer 10.

Tuesday Mar 19, 2019 #

4 PM

Running 32:00 [3] 4.0 km (8:00 / km) +50m 7:32 / km

Chellowdene Murrawal Rd. 4 k non-stop!! Not too quick but jogged all the way.

5 PM

Walking 25:00 [3] 2.15 km (11:38 / km) +20m 11:07 / km

Monday Mar 18, 2019 #

8 AM

Stretching + Lunges 15:00 [3]

Left lower back a bit twingy. Was yesterday too.

Sunday Mar 17, 2019 #

10 AM

Orienteering 59:34 [3] 4.2 km (14:11 / km) +100m 12:40 / km

ACT League 2 The Gib. Lost 12 mins on # 3: figured I was high and started
Looking down but must have been low to start with. Jogged quite a bit.

Saturday Mar 16, 2019 #

12 PM

Orienteering 17:54 [3] 1.9 km (9:25 / km) +20m 8:57 / km

ACT Sprint Ch Deakin Offices. Managed to jog around. 1 min boo boo at 14.

Friday Mar 15, 2019 #

1 PM

Walking 1:40:00 [3] 8.67 km (11:32 / km) +180m 10:27 / km

Coalcliff Stoney Creek Bridge.

Wednesday Mar 13, 2019 #

8 AM

Stretching + Lunges 15:00 [3]

5 PM

Walk / run 52:30 [3] 5.4 km (9:43 / km) +100m 8:54 / km

Chellowdene Fire Station. Walk 2.6, run 2.8.

Tuesday Mar 12, 2019 #

8 AM

Gym 1:30:00 [3]
weight:82.2kg

Engadine Gym. Bike 15 weights. Exercises 60, Crosstrainer 15.

Monday Mar 11, 2019 #

Walk / run 57:30 [3] 5.25 km (10:57 / km)
weight:82kg

Past Fire Station. Two 1k jogs"

Saturday Mar 9, 2019 #

8 AM

Stretching + Lunges 20:00 [3]

Friday Mar 8, 2019 #

8 AM

Gym 1:20:00 [3]

Caringbah YMCA Bike 10 weights and exercises 60, easy on the squats, did plank and wall sit, crosstrainer@15 10.

Thursday Mar 7, 2019 #

7 AM

Stretching + Lunges 25:00 [3]

Wednesday Mar 6, 2019 #

9 AM

Stretching + Lunges 20:00 [3]

Inside hammies very sore from 3 x 20 bench squats yesterday as well as a bit of overall soreness. Rest day otherwise.

Tuesday Mar 5, 2019 #

9 AM

Gym 1:00:00 [3]
weight:81kg

Caringbah YMCA

Monday Mar 4, 2019 #

9 AM

Stretching + Lunges 20:00 [3]
weight:80.8kg

10 AM

Surfing 10:00 [3]

10 minutes of frantic paddling and I was knackered.

Sunday Mar 3, 2019 #

5 PM

Walking 42:20 [3] 4.07 km (10:24 / km) +80m 9:28 / km

Fire Station

Saturday Mar 2, 2019 #

10 AM

Orienteering 29:08 [3] 2.8 km (10:24 / km) +20m 10:03 / km

Macarthur SOS Mawarra PS. Long Line

1 PM

Walking 1:04:15 [3] 3.17 km (20:16 / km) +210m 15:14 / km

My Kembla Summit Track.

3 PM

Orienteering 1:03:15 [3] 5.88 km (10:45 / km) +40m 10:24 / km

IKO Summergong Shellharbour. Medium 4.4 k.

Friday Mar 1, 2019 #

3 PM

Walking 1:14:10 [3] 6.27 km (11:50 / km) +110m 10:52 / km

GPW. Practising nose breathing. Slow, but kept pulse to around 110 except for about 10 mins at 130, after which it came back down.

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