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Training Log Archive: DickO

In the 30 days ending Nov 30, 2014:

	activity	#	time	miles		km		+m
	Walking	9	8:22:00	27.34	(18:22)	44.0	(11:25)	950
	Orienteering	7	6:28:19	20.44	(19:00)	32.9	(11:48)	630
	Bike Ride	4	4:49:00	49.71	(5:49)	80.0	(3:37)
	Running	5	3:02:46	15.5	(11:47)	24.95	(7:20)	429
	Total	25	22:42:05	113.0	(12:03)	181.85	(7:29)	2009
averages - weight:79.4kg

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Sunday Nov 30, 2014 #

Orienteering 46:10 [3] 4.0 km (11:33 / km) +100m 10:16 / km

SSSS Oatley Park

8 AM

Walking 30:00 [3] 3.0 km (10:00 / km) +50m 9:14 / km
weight:80.2kg

Paper and coffee. Last nights spread added a kilo in spite of best intentions.

Saturday Nov 29, 2014 #

4 PM

Orienteering 1:05:00 [3] 7.5 km (8:40 / km) +160m 7:50 / km
weight:79.2kg

Uringa President's Cup - Butchers Block from Rick and Sarah's place. Went over to the Western side for a look and probably covered more than I intended. Pains in back or kidneys a bit of a hindrance but not too bad.

Friday Nov 28, 2014 #

8 AM

Walking 1:05:00 [3] 5.4 km (12:02 / km) +100m 11:01 / km
weight:79kg

End Lower Coast Rd

Wednesday Nov 26, 2014 #

9 AM

Walking 1:00:00 [3] 5.4 km (11:07 / km) +100m 10:10 / km
weight:80kg

End Lower Coast Rd

Tuesday Nov 25, 2014 #

8 AM

Running 46:46 [3] 6.25 km (7:29 / km) +119m 6:50 / km
weight:80.2kg

Coalcliff. Really feeling the extra weight so absolutely got to do something about it. Took 1 celebrex last night and it definitely helps knees.

Monday Nov 24, 2014 #

11 AM

Bike Ride 1:35:00 [3] 26.0 km (3:39 / km)
weight:79.7kg

Sandon - N Gong with Mo. Nice conditions but both knees not showing appreciation.

Sunday Nov 23, 2014 #

5 PM

Orienteering 42:00 [3] 5.5 km (7:38 / km) +150m 6:43 / km
weight:79.5kg

Maroubra SSS . Knees not happy.

Saturday Nov 22, 2014 #

8 AM

Walking 1:02:00 [3] 5.4 km (11:29 / km) +100m 10:31 / km
weight:80.5kg

End Lower Coast Rd for papers and coffee.

1 PM

Orienteering 1:30:00 [3] 6.0 km (15:00 / km) +30m 14:38 / km

Joseph Banks Park Checking out Matt's event.

Friday Nov 21, 2014 #

7 AM

Running 38:00 [3] 5.2 km (7:18 / km) +90m 6:44 / km

Lawrence Hargrave Drive before it got hot. Felt much better than Wednesday

Wednesday Nov 19, 2014 #

5 PM

Orienteering 42:39 [3] 3.4 km (12:33 / km) +100m 10:56 / km
weight:79.5kg

ACT Twilight Ainslie North O2 Quads were rather twingy and tight and calves also so walk and jog occasionaly.

Tuesday Nov 18, 2014 #

8 AM

Walking 1:25:00 [3] 6.6 km (12:53 / km) +300m 10:30 / km
weight:79.5kg

Up to The Tops via The Drive.

Monday Nov 17, 2014 #

6 PM

Running 36:00 [3] 5.0 km (7:12 / km) +100m 6:33 / km

Lawrence Hargrave Drive. Felt pretty ordinary

Sunday Nov 16, 2014 #

9 AM

Walking 1:00:00 [3] 5.4 km (11:07 / km) +100m 10:10 / km

End Lower Coast Rd with stop for papers and coffee. Suspect that todays Festival of Flight may not exactly "take off".

Saturday Nov 15, 2014 #

8 AM

Running 32:00 [3] 4.5 km (7:07 / km) +100m 6:24 / km
weight:79kg

Helensburgh Parkes St - Old Illawarra Rd and back. Careful jogging.

Tuesday Nov 11, 2014 #

8 AM

Running 30:00 [3] 4.0 km (7:30 / km) +20m 7:19 / km
weight:78.9kg

Around the reserve. No problem with calf, but didn't exactly push things

Monday Nov 10, 2014 #

10 AM

Bike Ride 1:30:00 [3] 26.0 km (3:28 / km)
weight:78.6kg

Sandon - Nth Gong and coffee at Bulli Surf Club

Sunday Nov 9, 2014 #

8 AM

Walking 1:00:00 [3] 5.4 km (11:07 / km) +100m 10:10 / km
weight:78.9kg

End Lower Coast Rd

Saturday Nov 8, 2014 #

9 AM

Walking 1:00:00 [3] 5.4 km (11:07 / km) +100m 10:10 / km

End Lower Coast Rd

1 PM

Walking 20:00 [3] 2.0 km (10:00 / km)

Along the beach

4 PM

Bike Ride 42:00 [3] 11.0 km (3:49 / km)
weight:79.4kg

Round The Park - up to the tunnel, Murrawal Rd and the circle.

Friday Nov 7, 2014 #

9 AM

Bike Ride 1:02:00 [3] 17.0 km (3:39 / km)
weight:79kg

Sandon to Fairy Meadow Car Park. First ride for ages and took it easy to look after calf. Been doing 10 x 50 calf raises last couple of days. Will progress to single leg and bent knee.

Sunday Nov 2, 2014 #

4 PM

Orienteering 48:00 [3] 3.5 km (13:43 / km) +60m 12:38 / km

Southern Sunday Series The Warren Still walking - a bit uncomfortable going up or down hill

Saturday Nov 1, 2014 #

10 AM

Orienteering 54:30 [3] 3.0 km (18:10 / km) +30m 17:18 / km
(injured)

Ultra Sprint at Callan Park. Walking as calf not too good but at least I could walk (but not down steps). Fantastic concept and terrific training exercise.

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