Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 31 days ending May 31, 2019:

	activity	#	time	miles		km		+m
	Gym	6	7:00:00
	Stretching + Lunges	14	5:10:00
	Running	7	4:22:09	19.12	(13:43)	30.77	(8:31)	499
	Walking	4	3:31:52	12.18	(17:24)	19.6	(10:49)	316
	Orienteering	3	2:57:22	8.57	(20:41)	13.8	(12:51)	370
	Bike Ride	3	1:42:00	14.91	(6:50)	24.0	(4:15)	120
	Walk / run	2	1:16:28	4.47	(17:06)	7.2	(10:37)	95
	Unspecified	1	30:00
	Total	40	26:29:51	59.26		95.37		1400
averages - weight:80.9kg

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Friday May 31, 2019 #

8 AM

Gym 1:05:00 [3]
weight:78.6kg

Caringbah YMCA. Leg presses, ext, lunges, burpees and upper body stuff.

Thursday May 30, 2019 #

7 AM

Stretching + Lunges 20:00 [3]
weight:79kg

11 AM

Running 30:00 [3] 3.5 km (8:34 / km) +70m 7:48 / km

Murrawal Rd.

Wednesday May 29, 2019 #

9 AM

Stretching + Lunges 30:00 [3]
weight:79.5kg

One leg bridges, heel raises with ball, piri stretches, vastus medial is. First time under 80 kg for a while.

3 PM

Stretching + Lunges 40:00 [3]

Physio and gym exercises at Aevum.

Tuesday May 28, 2019 #

9 AM

Stretching + Lunges 20:00 [3]
weight:80.5kg

Feeling the effects of hard sessions yesterday, particularly in glutes !

12 PM

Running 46:14 [3] 5.2 km (8:53 / km) +107m 8:04 / km

Lower Coast Road. Quads a bit wrecked but managed hills.

Monday May 27, 2019 #

8 AM

Gym 1:10:00 [3]
weight:82.3kg

Caringbah YMCA. Fair bit of work on quads.

4 PM

Stretching + Lunges 20:00 [3]

20 mins of Aevum exercises

Sunday May 26, 2019 #

10 AM

Orienteering 1:06:00 [3] 5.7 km (11:35 / km) +120m 10:29 / km
weight:81.8kg

Metro 2 Allambie Aquatic Reserve Div 3. Picked wrong track to #3 (2min); overshot #5 by heaps (not reading map, 6min); Hard way to #6 (extra climb 2 min) andwasted a couple on way back from #10 but didn’t care. Quads and knees really sore!!

Saturday May 25, 2019 #

8 AM

Walking 39:39 [3] 5.0 km (7:56 / km) +36m 7:39 / km
weight:81.7kg

Sandon parkrun. Pushed fairly hard. L calf still tight on the inside.

Friday May 24, 2019 #

8 AM

Gym 1:15:00 [3]
weight:81.5kg

Caringbah YMCA. Double leg press 120 then build up of single LP to 45. Lots of single and double leg extensions. Squats on wobble thing also single bridges on it. Other stuff too.

Thursday May 23, 2019 #

11 AM

Stretching + Lunges 25:00 [3]
weight:81kg

Wednesday May 22, 2019 #

8 AM

Stretching + Lunges 20:00 [3]
weight:80.9kg

3 PM

Stretching + Lunges 30:00 [3]

Physio session at Aevum. Bridging, calf raises, glutei activation.

Tuesday May 21, 2019 #

2 PM

Walk / run 40:00 [3] 3.2 km (12:30 / km) +10m 12:18 / km
weight:81.3kg

Stanwell Park Beach. 4 laps jogging and walking. Will see how calves go !

Monday May 20, 2019 #

12 PM

Walking 50:00 [3] 4.0 km (12:30 / km) +80m 11:22 / km
weight:82.6kg

Fire Station Walk

Sunday May 19, 2019 #

10 AM

Orienteering 1:08:39 [3] 4.9 km (14:01 / km) +160m 12:03 / km

NSW Champs Willagalong. M75 2nd. Lot of windfall. Sun in eyes for first half. All added up to a lot of falling over; combined with sore quads from yesterday made for pretty slow progress. 200 m drift off line to #7 only nav error - 3 mins.

Long Hard 10 - Splits

Saturday May 18, 2019 #

Event: NSW Championships

12 PM

Orienteering 42:43 [3] 3.2 km (13:21 / km) +90m 11:42 / km

NSW Middle Champs Wyangala. Dropped 5 mins on 3 controls in second half and really felt final climb.

Middle Hard 8 - Splits

Friday May 17, 2019 #

Note
(rest day)

Travel to Wyangala via Benji drop off.

Thursday May 16, 2019 #

9 AM

Walking 43:30 [3] 4.0 km (10:53 / km) +80m 9:53 / km

Fire Station

Wednesday May 15, 2019 #

3 PM

Unspecified 30:00 [3]

Session with Sean at Aevum Physio. Treatment for lower back.

Tuesday May 14, 2019 #

10 AM

Walking 1:18:43 [3] 6.6 km (11:56 / km) +120m 10:56 / km

GPW

Monday May 13, 2019 #

Note
(rest day)

Sunday May 12, 2019 #

10 AM

Running 51:15 [3] 4.0 km (12:49 / km) +90m 11:31 / km

SHOO Stingray Swamp SH. Knee sore, back sore.

Saturday May 11, 2019 #

8 AM

Running 36:07 [3] 5.0 km (7:13 / km) +36m 6:58 / km

Sandon parkrun. Quads a bit trashed from yesterday and knee sore.

Friday May 10, 2019 #

8 AM

Gym 1:05:00 [3]

Caringbah YMCA. Single leg ext and press, 6 count burpees (!) & glutes

Thursday May 9, 2019 #

9 AM

Stretching + Lunges 20:00 [3]

Focused on Aevum exercises.

2 PM

Running 30:32 [3] 4.03 km (7:35 / km) +80m 6:54 / km

Fire Station. R knee still sore but some improvement.

Wednesday May 8, 2019 #

9 AM

Bike Ride 35:00 [3] 8.0 km (4:23 / km)

From Helensburgh after car drop off. R knee pretty sore.

3 PM

Stretching + Lunges 10:00 [3]

Physio session at Aevum. Additional exercise for glutes. Sean prettywell ready to acknowledge that taping not much help! Keep up the one legged squats.