Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DickO

In the 31 days ending Dec 31, 2016:

	activity	#	time	miles		km		+m
	Running	10	6:32:04	33.86	(11:35)	54.5	(7:12)	1321
	Gym	3	4:45:00
	Walking	4	4:14:00	12.37	(20:32)	19.9	(12:46)	350
	Bike Ride	5	2:40:00	18.02		29.0
	Swim	5	1:55:00	1.24		2.0
	Yoga Class	2	1:50:00
	Orienteering	2	1:29:42	6.52	(13:45)	10.5	(8:33)	40
	Total	30	23:25:46	72.02		115.9		1711
averages - weight:78.9kg

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Saturday Dec 31, 2016 #

9 AM

Bike Ride 32:00 [3] 8.0 km (4:00 / km)
weight:78.6kg

Rode up to buy the paper and took !Ong way back.

Friday Dec 30, 2016 #

8 AM

Bike Ride 20:00 [3] 5.0 km (4:00 / km)
weight:79.6kg

Round to get the paper.

2 PM

Running 32:00 [3] 4.1 km (7:48 / km) +75m 7:09 / km

Fire Station. A bit hot and humid and had already been for a surf, but decided I really needed to get out in spite of tight quads after last w/e's beach walk. Felt OK after and even better after swim.

Wednesday Dec 28, 2016 #

1 PM

Bike Ride 30:00 [3] 8.0 km (3:45 / km)
weight:80.6kg

Rode home from Helensburgh after dropping car off for repair to gear shift linkage.

Sunday Dec 25, 2016 #

7 AM

Walking 1:30:00 [3] 7.5 km (12:00 / km)
weight:81.3kg

Walked to South end of Cultburra Beach and back - a bit further than originally intended.

Saturday Dec 24, 2016 #

8 AM

Running 31:52 [3] 5.0 km (6:22 / km) +36m 6:09 / km

Samson parkrun.

Thursday Dec 22, 2016 #

7 AM

Running 44:00 [3] 6.2 km (7:06 / km) +215m 6:03 / km

Down and up Lower Coast And Kallaroo.

10 AM

Swim 15:00 [3]

Helensburgh Pool 20 laps.

Wednesday Dec 21, 2016 #

8 AM

Gym 1:35:00 [3]

Engadine Gym Bike 30 Rower 15 Cross-grained 15 Machines Burpees x 30

10 AM

Swim 15:00 [3]

Engadine pool 10 laps

Tuesday Dec 20, 2016 #

7 AM

Running 47:25 [3] 6.2 km (7:39 / km) +215m 6:31 / km

Down and up LowerCoast and Kallaroo.

Monday Dec 19, 2016 #

8 AM

Gym 1:30:00 [3]
weight:78.5kg

Engadine gym Bike 20 rower 10 Crosstrainer 30. Machines. 30 Burpees.

Sunday Dec 18, 2016 #

2 PM

Running 44:50 [3] 6.0 km (7:28 / km) +210m 6:22 / km
weight:78.9kg

End Lower Coast Rd plus Kallaroo via causeway and back up Lower Coast.

Saturday Dec 17, 2016 #

8 AM

Running 33:52 [3] 5.0 km (6:46 / km) +50m 6:27 / km

Sandon parkrun. Felt like rubbish even last night so was not surprised to feel like rubbish this morning and was quite happy to start at the back and basically stay there.

Friday Dec 16, 2016 #

8 AM

Swim 28:00 [3] 1.0 km (28:00 / km)
weight:77.9kg

Helensburgh pool 40 laps in the rain.

Thursday Dec 15, 2016 #

7 AM

Gym 1:40:00 [3]
weight:77.8kg

Fitness First Miranda while Mo having cataract op, Not bad but too far away to be regular.

Wednesday Dec 14, 2016 #

5 PM

Bike Ride 40:00 [3]
weight:77.7kg

Around The Park.

Tuesday Dec 13, 2016 #

8 AM

Bike Ride 38:00 [3] 8.0 km (4:45 / km)
weight:78.3kg

Rode around the streets. Took it pretty easy for starters.

Monday Dec 12, 2016 #

8 AM

Swim 28:00 [3] 1.0 km (28:00 / km)
weight:79.1kg

Helensburgh Pool 40 laps.

Sunday Dec 11, 2016 #

4 PM

Orienteering 46:20 [3] 5.5 km (8:25 / km) +40m 8:08 / km

SSS Centennial Park. Legs not too interested in this. Was not made aware of where 25 had been put and lost about 2 mins looking but did not stumble over it. Would have been + 50 pts instead of - 20 .