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Training Log Archive: DickO

In the 29 days ending Feb 29, 2016:

	activity	#	time	miles		km		+m
	Gym	5	7:55:00
	Running	11	7:36:59	40.08	(11:24)	64.5	(7:05)	984
	Swim	9	3:39:00	3.88		6.25
	Yoga Class	4	3:20:00
	Orienteering	4	3:18:38	15.47	(12:50)	24.9	(7:59)	275
	MTB	4	3:17:00	32.93	(5:59)	53.0	(3:43)	570
	Walking	1	1:05:00	3.36	(19:22)	5.4	(12:02)	100
	Warm up	1	18:00	1.24	(14:29)	2.0	(9:00)
	Total	37	30:29:37	96.96		156.05		1929
averages - weight:77.3kg

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Monday Feb 29, 2016 #

10 AM

Gym 2:00:00 [3]
ahr:134 max:153 weight:76.9kg

Engadine gym. Bike / crosstrainer 45/47 1000 cal

12 PM

Swim 15:00 [3]

Engadine pool. No kids. Left goggles in car so breaststroke and striding

Sunday Feb 28, 2016 #

10 AM

Orienteering 44:17 [3] 6.0 km (7:23 / km) +80m 6:55 / km
weight:77.9kg

Summergong 4. Flagstaff Point. 430 points and back in time.

Saturday Feb 27, 2016 #

8 AM

Running 30:10 [3] 5.0 km (6:02 / km) +36m 5:49 / km
weight:76.9kg

Sandon parkrun.

Friday Feb 26, 2016 #

Note
weight:76kg

Rest day.

Thursday Feb 25, 2016 #

7 AM

Running 59:30 [3] 7.7 km (7:44 / km) +160m 7:00 / km
weight:76.1kg

Halfway down Coalcliff hill before it gets too hot.

1 PM

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

Helensburgh pool 20 laps

7 PM

Yoga Class 50:00 [3]

Wednesday Feb 24, 2016 #

10 AM

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

Engadine gym. Bike / crosstrainer 40/40 , machines ,leg press.

1 PM

Swim 30:00 [3] 1.0 km (30:00 / km)

Helensburgh pool 40 laps. Engadine pools full of carnival kids.

Tuesday Feb 23, 2016 #

7 AM

Running 1:09:00 [3] 9.1 km (7:35 / km) +170m 6:56 / km
weight:76.9kg

Coalcliff Patterson Rd

Monday Feb 22, 2016 #

10 AM

Gym 1:25:00 [3]

Engadine Gym Bike/crosstrainer 31/33.

Swim 15:00 [3]

Engadine kids pool.

Sunday Feb 21, 2016 #

10 AM

Orienteering 1:01:10 [3] 7.3 km (8:23 / km) +60m 8:03 / km

Summergong 3 Wollongong South. Had to stop for comfort break halfway and then didn't appreciate amount of climb and simply ran out of steam. Got 340 and lost 170

Saturday Feb 20, 2016 #

8 AM

Running 31:10 [3] 5.0 km (6:14 / km) +36m 6:01 / km

Sandon parkrun

Warm up 18:00 [3] 2.0 km (9:00 / km)

Friday Feb 19, 2016 #

11 AM

Swim 30:00 [3] 1.0 km (30:00 / km)
weight:75.6kg

Helensburgh pool 40 laps

Thursday Feb 18, 2016 #

9 AM

Swim 30:00 [3] 1.0 km (30:00 / km)
weight:76.3kg

Helensburgh pool 40 laps.

5 PM

Running 44:20 [3] 6.0 km (7:23 / km) +100m 6:49 / km

Lawrence Hargrave Drive.

7 PM

Yoga Class 50:00 [3]

Wednesday Feb 17, 2016 #

10 AM

Gym 1:30:00 [3]
weight:76.5kg

Engadine Gym. Bike / crosstrainer 30/32 + machines.

Tuesday Feb 16, 2016 #

9 AM

Running 1:05:00 [3] 8.3 km (7:50 / km) +150m 7:11 / km
weight:76.6kg

Stoney Creek Coalcliff. Hard work, couple of walks at end.

Monday Feb 15, 2016 #

10 AM

Gym 1:10:00 [3]

Engadine Gym. After session at Supple Muscle massage. Quite happy not to do anything else afterward.

Sunday Feb 14, 2016 #

10 AM

Orienteering 52:01 [3] 6.2 km (8:23 / km) +75m 7:55 / km

Summergong 2 Bulli. Very hot and died in bum at end. Lost 80 through being back 7 minutes and 1 second late!

Saturday Feb 13, 2016 #

8 AM

Running 31:34 [3] 5.0 km (6:19 / km) +36m 6:06 / km
weight:77.6kg

Sandon parkrun.

Friday Feb 12, 2016 #

4 PM

Swim 30:00 [3] 1.0 km (30:00 / km)
weight:77.5kg

Helensburgh pool 40 laps.

Thursday Feb 11, 2016 #

8 AM

Running 29:00 [3] 4.0 km (7:15 / km) +80m 6:35 / km

Fire Station. Really hard work this morning.

3 PM

Swim 30:00 [3] 1.0 km (30:00 / km)
weight:78.4kg

Helensburgh pool 40 laps.

7 PM

Yoga Class 50:00 [3]

Wednesday Feb 10, 2016 #

3 PM

Swim 24:00 [3] 0.75 km (32:00 / km)

Helensburgh pool 30 laps.

6 PM

MTB 45:00 [3] 12.0 km (3:45 / km) +100m 3:36 / km

Stanweii Ave x 3; Chellowdene + 2 goes at Sheridan (unsuccessful) ; end Lower Coast.

Tuesday Feb 9, 2016 #

6 PM

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

End Lower Coast Rd. Not up to even a small jog as legs just generally sore. Also soles of feet quite sensitive and sore.

Sunday Feb 7, 2016 #

11 AM

Orienteering 41:10 [3] 5.4 km (7:37 / km) +60m 7:13 / km
weight:78.9kg

Summergong 1. Stuart Park. Felt a bit creaky this morning, but got going after a while.

Saturday Feb 6, 2016 #

8 AM

Running 30:15 [3] 5.0 km (6:03 / km) +36m 5:50 / km
weight:78.6kg

Sandon parkrun

Thursday Feb 4, 2016 #

4 PM

Running 27:10 [3] 4.0 km (6:48 / km) +80m 6:10 / km
weight:77.8kg

Fire Station. Glutes sore from yesterday.

7 PM

Yoga Class long 50:00 [3]

Wednesday Feb 3, 2016 #

9 AM

MTB 1:02:00 [3] 15.0 km (4:08 / km) +200m 3:53 / km
weight:77.3kg

Stanwell Ave x 4; Chellowdene x 2, Lower Coast Rd, Beach Rd; Murrawal.

Tuesday Feb 2, 2016 #

8 AM

Running 39:50 [3] 5.4 km (7:23 / km) +100m 6:45 / km
weight:78.3kg

End Lower Coast Rd. Quads not very cooperative in this exercise.

6 PM

MTB 46:00 [3] 13.0 km (3:32 / km) +150m 3:21 / km

Stanwell Ave x 3; Chellowdene x 2; End Lower Coast Rd.

Monday Feb 1, 2016 #

1 PM

MTB 44:00 [3] 13.0 km (3:23 / km) +120m 3:14 / km
weight:77.5kg

Stanwell Ave x 3: end Lower Coast, Chellowdene

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