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Training Log Archive: DickO

In the 28 days ending Feb 28, 2013:

	activity	#	time	miles		km		+m
	Running	17	12:43:15	64.75	(11:47)	104.2	(7:19)	1715
	MTB	5	6:08:00	68.97	(5:20)	111.0	(3:19)
	Orienteering	3	2:06:30	8.7	(14:32)	14.0	(9:02)	40
	Gym	2	2:05:00
	Swim	1	12:00	0.31	(38:37)	0.5	(24:00)
	Total	28	23:14:45	142.73		229.7		1755
averages - weight:77.9kg

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Thursday Feb 28, 2013 #

12 PM

MTB 48:00 [3] 11.0 km (4:22 / km)
weight:74.9kg

Bike ride around the Park a few times. Was going to be a run but felt a bit creaky so opted out.

Wednesday Feb 27, 2013 #

9 AM

Running 1:07:00 [3] 8.8 km (7:37 / km) +250m 6:40 / km
weight:76.2kg

Cliff Track from Garrawarra. Litle further and didnt walk on hills.

Tuesday Feb 26, 2013 #

10 AM

Running 51:00 [3] 6.7 km (7:37 / km) +200m 6:37 / km
weight:76.8kg

Lower Coast Rd, Murrawal, Stanwell Ave

Monday Feb 25, 2013 #

10 AM

MTB 1:20:00 [3] 25.0 km (3:12 / km)
weight:76kg

Sandon - Gong

Sunday Feb 24, 2013 #

6 PM

Running 50:00 [3] 7.0 km (7:09 / km) +150m 6:27 / km
weight:76.4kg

Coalcliff Hall

Saturday Feb 23, 2013 #

4 PM

Orienteering 58:30 [3] 6.0 km (9:45 / km)
weight:76.1kg

Summergong. Wollongong South. Map a bit dodgy, weather diabolical.

Friday Feb 22, 2013 #

2 PM

Gym 1:00:00 [3]
weight:76kg

Engadine Gym Bike/rower/crosstrainer/bike 10/10/20/10

3 PM

Swim 12:00 [3] 0.5 km (24:00 / km)

Engadine Pool

Thursday Feb 21, 2013 #

10 AM

Running 1:00:00 [3] 8.0 km (7:30 / km) +200m 6:40 / km
weight:77kg

The Cliff Track starting from Garrawarra - Mo didn't fancy scrambling up the rocks from Otford - endorsed by me. Succumbed to walking up a couple of stony hills. Think a bit more of this might be required.

Wednesday Feb 20, 2013 #

2 PM

Running 50:00 [3] 7.0 km (7:09 / km)
weight:77.5kg

Coalcliff Station

Tuesday Feb 19, 2013 #

8 AM

Running 38:50 [3] 6.0 km (6:28 / km) +105m 5:57 / km
weight:77.8kg

Up Lower Coast to end + and back round Murrawal

Monday Feb 18, 2013 #

8 AM

MTB 1:20:00 [3] 25.0 km (3:12 / km)
weight:77.4kg

Bike track Sandon- Wgong.

Sunday Feb 17, 2013 #

8 AM

Running 47:00 [3] 6.5 km (7:14 / km) +105m 6:41 / km
weight:77.4kg

Beach Rd, Lower Coast, Murrawal

Saturday Feb 16, 2013 #

8 AM

Running 41:00 [3] 6.0 km (6:50 / km) +75m 6:26 / km
weight:78.1kg

End of Old S C Rd +. A bit more like a run, as opposed to a stumble, for a change.

Friday Feb 15, 2013 #

9 AM

MTB 1:20:00 [3] 25.0 km (3:12 / km)

Sandon Pt - Gong. Not all that strenuous but still a workout for the quads.

Thursday Feb 14, 2013 #

10 AM

Running 43:00 [3] 6.0 km (7:10 / km) +75m 6:45 / km
max:150 weight:79.2kg

Old South Coast Rd +

Wednesday Feb 13, 2013 #

11 AM

Running 42:30 [3] 6.0 km (7:05 / km) +75m 6:40 / km
weight:79.6kg

End Old south Coast Rd

Tuesday Feb 12, 2013 #

10 AM

Running 43:00 [3] 6.0 km (7:10 / km) +75m 6:45 / km
weight:79.6kg

End of Old South Coast Rd +.

Sunday Feb 10, 2013 #

6 PM

Running 39:15 [3] 5.6 km (7:01 / km) +75m 6:34 / km
weight:77.8kg

Round to the end of Old South Coast Rd. First time for months. Calves not too bad.

Saturday Feb 9, 2013 #

5 PM

Orienteering 33:00 [3] 4.0 km (8:15 / km)

SHOO ss at Harrington Park. Calves OK, quads a bit weary.

Friday Feb 8, 2013 #

11 AM

Gym 1:05:00 [3]
weight:77.6kg

Engadine Gym. Crosstrainer /Bike/ Rower 30/20/5. Swim after but too buggered in shoulders after hour surf and then gym so only 300m.

Thursday Feb 7, 2013 #

8 AM

Running 37:40 [3] 5.2 km (7:15 / km) +70m 6:47 / km
weight:78.9kg

Old South Coast Rd. Calves a bit better -stretching seems to be doing some good.

Wednesday Feb 6, 2013 #

9 AM

Running 37:00 [3] 5.0 km (7:24 / km) +70m 6:55 / km
weight:79.5kg

Round to Old South Coast Rd. Thought calves were going to be a bit better, but not so.

Tuesday Feb 5, 2013 #

9 AM

Running 35:00 [3] 4.6 km (7:37 / km) +70m 7:04 / km
weight:79.9kg

Murrawal Rd

Monday Feb 4, 2013 #

8 AM

MTB 1:20:00 [3] 25.0 km (3:12 / km)
weight:79.9kg

Bike track to The Gong for a coffee - first ride for a while. Hope to clear out stiffness from weekends activities.

Sunday Feb 3, 2013 #

9 AM

Running 39:00 [3] 5.0 km (7:48 / km) +60m 7:22 / km
weight:80kg

Round past the Fire Station again !

Saturday Feb 2, 2013 #

5 PM

Orienteering 35:00 [3] 4.0 km (8:45 / km) +40m 8:20 / km
weight:80kg

SHOO Summer Sat at Picton. Stopped raining enough for hem to get a good roll up. Hard work though.

Friday Feb 1, 2013 #

Running 42:00 [3] 4.8 km (8:45 / km) +60m 8:14 / km

Slowly round past Fire Station. Nursing calves but didn't walk up hills.

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