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Training Log Archive: DickO

In the 7 days ending Aug 15, 2015:

	activity	#	time	miles		km		+m
	Gym	2	3:20:00
	Running	2	2:12:10	11.0	(12:01)	17.7	(7:28)	386
	Bike Ride	1	1:24:00	12.43	(6:46)	20.0	(4:12)
	Walking	1	1:05:00	3.36	(19:22)	5.4	(12:02)	100
	Orienteering	2	38:01	2.49	(15:18)	4.0	(9:30)
	Total	8	8:39:11	29.27		47.1		486
averages - weight:77.9kg

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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

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.

Monday Aug 10, 2015 #

10 AM

Gym 1:30:00 [3]
weight:78.3kg

Engadine Gym. Bike/Crosstrainer 30/30 + machines and leg press. Quads still a bit ravaged from yesterday.

Sunday Aug 9, 2015 #

10 AM

Running 1:32:30 [3] 11.7 km (7:54 / km) +276m 7:04 / km
weight:80.2kg

The Cliff Track. First time for about 18 months. The hill at the Orford end has a lot more tree roots and eroded stones. Fairly happy with this and good to be up there again.

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