Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 31 days ending Oct 31, 2019:

	activity	#	time	miles		km		+m
	Gym	7	8:50:00
	Walking	8	8:31:16	26.81	(19:04)	43.15	(11:51)	516
	Stretching + Lunges	12	4:14:00
	Orienteering	5	3:54:17	12.78	(18:20)	20.57	(11:23)	110
	Walk / run	4	3:25:13	12.91	(15:54)	20.77	(9:53)	344
	Yoga Class	2	2:00:00
	Running	2	1:18:12	6.1	(12:49)	9.82	(7:58)	126
	Swim	1	10:00
	Total	41	32:22:58	58.6		94.31		1096
averages - weight:82.5kg

2:41

0:00

» now

Thursday Oct 31, 2019 #

3 PM

Walking 50:00 [3] 4.0 km (12:30 / km) +10m 12:21 / km

4 laps of the beach.

Tuesday Oct 29, 2019 #

9 AM

Yoga Class 1:00:00 [3]

Great looking out over the surf.

10 AM

Walking 59:39 [3] 4.78 km (12:29 / km) +80m 11:31 / km

Surf Club past Roundhouse back round the Drive.

Monday Oct 28, 2019 #

10 AM

Gym 1:15:00 [3]

Caringbah YMCA. Bit of everything.

Sunday Oct 27, 2019 #

4 PM

Orienteering 44:44 [3] 4.1 km (10:55 / km) +20m 10:39 / km
weight:83.4kg

Scarborough Park SOS Medium.

Saturday Oct 26, 2019 #

8 AM

Walking 50:50 [3] 5.0 km (10:10 / km) +36m 9:49 / km
weight:83.4kg

Sandon parkrun. I thought this might be a fraught exercise even yesterday but was more sure when I woke up. It was.

Friday Oct 25, 2019 #

10 AM

Gym 1:05:00 [3]
weight:83.2kg

Engadine Gym. Bike 20, upper body mainly 45

11 AM

Swim 10:00 [3]

Engadine Pool. 4 laps 2 breaststroke, 2 very careful overarm.

Thursday Oct 24, 2019 #

4 PM

Walking 37:40 [3] 2.91 km (12:57 / km) +40m 12:07 / km
weight:82.7kg

Tennis courts, The Drive, Park Pde.

Wednesday Oct 23, 2019 #

11 AM

Walking 58:27 [3] 5.11 km (11:26 / km) +90m 10:31 / km

End Murrawal Rd

Tuesday Oct 22, 2019 #

9 AM

Stretching + Lunges 25:00 [3]
weight:82.4kg

7 PM

Yoga Class 1:00:00 [3]

Very careful doing some exercises to avoid crunching.

Monday Oct 21, 2019 #

6 PM

Stretching + Lunges 20:00 [3]
weight:82.5kg

Still a bit stiff in lower legs and shins. Hip flexors tight. Shoulder seems to have popped out a bit more.

Sunday Oct 20, 2019 #

4 PM

Orienteering 51:55 [3] 4.55 km (11:25 / km) +20m 11:10 / km

BOS Cook Park. Medium

Saturday Oct 19, 2019 #

11 AM

Orienteering 1:16:34 [3] 5.27 km (14:32 / km) +45m 13:56 / km
weight:80.2kg

SOS Gore Hill Long Line. Crashed completely after 23 minutes. Heart rate dropped massively and could barely walk, much less think. Felt terrible during and after and took 4 hours to recover. OK when I got home and then started getting cramps - hands, arms, legs which went on all night. Ate lots of crap and took Mg, drank heaps and massaged.

Friday Oct 18, 2019 #

8 AM

Stretching + Lunges 15:00 [3]

9 AM

Walk / run 19:05 [3] 1.58 km (12:05 / km) +55m 10:17 / km
weight:80.5kg

Round to Seaview, jog down x 2

Thursday Oct 17, 2019 #

7 AM

Stretching + Lunges 20:00 [3]
weight:81.3kg

4 PM

Walk / run 50:30 [3] 4.33 km (11:40 / km) +50m 11:02 / km

Tunnel - Roundhouse

Wednesday Oct 16, 2019 #

10 AM

Gym 1:05:00 [3]
weight:81.8kg

Engadine Gym. Upper body

Tuesday Oct 15, 2019 #

5 PM

Walking 1:03:00 [3] 5.16 km (12:13 / km) +80m 11:20 / km
weight:82.8kg

Lawrence Hargrave Drive

Monday Oct 14, 2019 #

8 AM

Stretching + Lunges 20:00 [3]

11 AM

Gym 1:35:00 [3]
weight:84kg

Engadine Gym. Fair amount of shoulder work with moderate weights.

Sunday Oct 13, 2019 #

3 PM

Orienteering 39:42 [3] 4.65 km (8:32 / km) +20m 8:21 / km

BOC Ramsgate Medium

4 PM

Orienteering 21:22 [3] 2.0 km (10:41 / km) +5m 10:33 / km

Ramsgate Short Walking.

Saturday Oct 12, 2019 #

9 AM

Stretching + Lunges 24:00 [3]

Friday Oct 11, 2019 #

6 PM

Stretching + Lunges 25:00 [3]
weight:83.6kg

Feeling generally sore.

Thursday Oct 10, 2019 #

7 AM

Stretching + Lunges 20:00 [3]
weight:83.6kg

4 PM

Walking 45:40 [3] 3.87 km (11:49 / km)

Fire Station Circle

Wednesday Oct 9, 2019 #

9 AM

Gym 1:15:00 [3]

Caringbah YMCA. Mainly upper body. Legs feel a bit grim.

Tuesday Oct 8, 2019 #

9 AM

Stretching + Lunges 20:00 [3]
weight:83kg

5 PM

Running 41:00 [3] 4.82 km (8:30 / km) +90m 7:47 / km

Murrawal Rd. Needed to leave it until 5pm before I felt up to it.

Sunday Oct 6, 2019 #

9 AM

Stretching + Lunges 15:00 [3]

11 AM

Walking 2:26:00 [3] 12.32 km (11:51 / km) +180m 11:03 / km

Sea cliff Bridge.

Saturday Oct 5, 2019 #

8 AM

Running 37:12 [3] 5.0 km (7:26 / km) +36m 7:11 / km
weight:82.4kg

Sandon parkrun. Jogged all the way. Can’t figure out how I felt so breathless both days last weekend and then have now run three times this week without any problem!