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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 7 days ending Aug 17, 2015:

activity # timemileskm+m
  Gym2 3:35:00
  Orienteering3 1:37:41 4.54(21:32) 7.3(13:23) 100
  Bike Ride1 1:24:00 12.43(6:46) 20.0(4:12)
  Walking1 1:05:00 3.36(19:22) 5.4(12:02) 100
  Running1 39:40 3.73(10:38) 6.0(6:37) 110
  Swim1 15:00 0.31(48:17) 0.5(30:00)
  Total9 8:36:21 24.36 39.2 310
averages - weight:77.3kg

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TuWeThFrSaSuMo

Monday Aug 17, 2015 #

9 AM

Gym 1:45:00 [3]

Engadine Gym Bike/Crosstrainer 30/15, machines, leg presses, calf raises.
11 AM

Swim 15:00 [3] 0.5 km (30:00 / km)

Pool 10 laps

Sunday Aug 16, 2015 #

Event: NSW State League #11 - Glenbrook + NSW Schools Champs
 
10 AM

Orienteering 59:40 [3] 3.3 km (18:05 / km) +100m 15:42 / km

Knapsack Gully SL 11. Totally forgot about Plans B and C and just charged into scrub without real attack points and deserved to lose time. Inner hammies still painful.

Hard 3 - Splits

Saturday Aug 15, 2015 #

Event: NSW State League #10b - Kingswood
 
Event: NSW State League #10a - Hawkesbury
 
10 AM

Orienteering 17:31 [3] 2.0 km (8:46 / km)

Sprint at Richmond UWS.
2 PM

Orienteering 20:30 [3] 2.0 km (10:15 / km)

Kingswood UWS. Excellent course setting + good map. Unfortunate to spoil it by apparently crossing a wall or a garden somewhere and dsq.

Hard 3 - Splits

Hard 3 - Splits

Friday Aug 14, 2015 #

10 AM

Bike Ride 1:24:00 [3] 20.0 km (4:12 / km)
weight:76.8kg

Bulli to Stuart Park and back. Top day.

Thursday Aug 13, 2015 #

9 AM

Running 39:40 [3] 6.0 km (6:37 / km) +110m 6:03 / km
weight:77.2kg

Coalcliff.

Wednesday Aug 12, 2015 #

10 AM

Gym 1:50:00 [3]
weight:77.6kg

Engadine gym. Bike/Crosstrainer 30/30 but only 60% effort!. Other stuff but no quad exercises.

Tuesday Aug 11, 2015 #

8 AM

Walking 1:05:00 [3] 5.4 km (12:02 / km) +100m 11:01 / km
weight:77.5kg

End Lower coast Rd. Quads and calves still a bit iffy and needing a break.

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