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Training Log Archive: DickO

In the 31 days ending Jul 31, 2015:

	activity	#	time	miles		km		+m
	Gym	8	12:35:00
	Running	10	7:49:15	40.95	(11:28)	65.9	(7:07)	886
	Orienteering	4	4:36:22	15.47	(17:52)	24.9	(11:06)	479
	Swim	2	1:00:00	1.24	(48:17)	2.0	(30:00)
	Walking	1	45:00	2.49	(18:06)	4.0	(11:15)	80
	Total	25	26:45:37	60.15		96.8		1445
averages - weight:79kg

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Friday Jul 31, 2015 #

12 PM

Gym 1:35:00 [3]
weight:78kg

Engadine Gym. Mo came along for the first time in quite a while.

Thursday Jul 30, 2015 #

9 AM

Running 40:00 [3] 2.5 km (16:00 / km) +20m 15:23 / km
weight:78kg

Down around the reserve - jog throughs and drills.

Wednesday Jul 29, 2015 #

1 PM

Walking 45:00 [3] 4.0 km (11:15 / km) +80m 10:14 / km
weight:78.3kg

Seacliff Bridge from Coalcliff to Clifton Pub & rt

Tuesday Jul 28, 2015 #

3 PM

Running 1:09:55 [3] 10.2 km (6:51 / km) +200m 6:15 / km
weight:79.2kg

Seacliff Bridge to boulder.

Monday Jul 27, 2015 #

11 AM

Gym 1:50:00 [3]
weight:80.1kg

Engadine Gym Bike/ Crosstrainer 30/30 + other stuff

Sunday Jul 26, 2015 #

10 AM

Orienteering 55:30 [3] 5.2 km (10:40 / km) +149m 9:20 / km

Metro League Manly Dam. Didn't particularly enjoy this - map hard to read and pretty ordinary course setting.

Saturday Jul 25, 2015 #

8 AM

Running 30:27 [3] 5.0 km (6:05 / km) +45m 5:50 / km
weight:79.6kg

Sandon parkrun.

Friday Jul 24, 2015 #

9 AM

Gym 1:50:00 [3]
weight:79.9kg

Engadine Gym Crosstrainer/Bike 30/30 + other stuff

Thursday Jul 23, 2015 #

9 AM

Running 1:05:25 [3] 9.2 km (7:07 / km) +175m 6:30 / km
weight:80.2kg

Coalcliff. Patterson Rd

Wednesday Jul 22, 2015 #

9 AM

Gym 1:10:00 [3]

Engadine Gym. Bike/Crosstrainer 30/30

Tuesday Jul 21, 2015 #

11 AM

Running 31:10 [3] 5.0 km (6:14 / km) +50m 5:56 / km

Bulli beach. rerun parkrun

Sunday Jul 19, 2015 #

Orienteering 1:07:58 [3] 6.6 km (10:18 / km) +130m 9:22 / km

Dragon Goat race Maquarie Uni. Calves totally R/S

Saturday Jul 18, 2015 #

12 PM

Running 29:53 [3] 5.0 km (5:59 / km) +36m 5:46 / km

Sandon parkrun

Sunday Jul 12, 2015 #

Event: SHOO Highlands Forest Series #4 - Mittagong

12 PM

Orienteering 1:31:29 [3] 5.1 km (17:56 / km) +120m 16:03 / km

Sh Bush Event Boxvale

Saturday Jul 11, 2015 #

8 AM

Running 30:14 [3] 5.0 km (6:03 / km)
weight:77.1kg

Ginnanderra parkrun

Thursday Jul 9, 2015 #

10 AM

Running 1:11:11 [3] 9.5 km (7:30 / km) +160m 6:55 / km
weight:77.5kg

Stanwell Avenue, end Lower Coast Rd, Coalcliff Station.

Wednesday Jul 8, 2015 #

8 AM

Gym 1:50:00 [3]
weight:78kg

Engadine Gym. Bike/Crosstrainer 35/35 - 15 sec sprints on both. leg press, sit ups etc

11 AM

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

Engadine Pool 20 laps

Tuesday Jul 7, 2015 #

8 AM

Running 51:00 [3] 7.3 km (6:59 / km) +100m 6:32 / km
weight:79.4kg

Coalcliff TopTown Terrace

2 PM

Gym 1:20:00 [3]

Engadine Gym. Bike/Crosstrainer 20/20. Leg press,situps etc

Monday Jul 6, 2015 #

9 AM

Gym 1:40:00 [3]
weight:80kg

Engadine Gym. Bike/Crosstrainer 35/35. Leg press,leg ext, lunges, 100 sit ups

11 AM

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

Engadine pool 20 laps

Sunday Jul 5, 2015 #

Event: Turkey Trot

9 AM

Orienteering 1:01:25 [3] 8.0 km (7:41 / km) +80m 7:19 / km

Turkey Trot. Short Rydalmere - Ermington

ShortCourse - Splits

Thursday Jul 2, 2015 #

9 AM

Running 50:00 [3] 7.2 km (6:57 / km) +100m 6:30 / km
weight:79.8kg

Coalcliff TopTownTerrace Back still twingey and calves tightened up a bit but happy to do this.

Wednesday Jul 1, 2015 #

10 AM

Gym 1:20:00 [3]
weight:80.1kg

Engadine Gym. Bike 30 + leg press and various machines.

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