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Training Log Archive: DickO

In the 31 days ending May 31, 2018:

	activity	#	time	miles		km		+m
	Running	10	5:39:55	29.37	(11:35)	47.26	(7:12)	762
	Stretching + Lunges	7	4:15:00
	Orienteering	5	3:49:39	12.24	(18:46)	19.7	(11:39)	350
	Yoga Class	4	3:25:00
	Walking	2	2:58:34	8.64	(20:40)	13.9	(12:51)	440
	Gym	2	2:15:00
	Rest Day	1	1:20:00
	MTB	1	30:00	6.21	(4:50)	10.0	(3:00)
	Total	32	24:13:08	56.46		90.86		1552
averages - weight:76.6kg

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Thursday May 31, 2018 #

10 AM

Running 51:00 [3] 7.0 km (7:17 / km) +100m 6:48 / km

Coalcliff. Top Town Terrace.

7 PM

Yoga Class 50:00 [3]

Wednesday May 30, 2018 #

2 PM

Gym 1:15:00 [3]

Engadine Gym. Bike 25, Crosstrainer 25, Leg press, extensions etc 25.

Tuesday May 29, 2018 #

4 PM

Running 36:36 [3] 5.06 km (7:14 / km) +100m 6:35 / km
ahr:148 max:171 weight:75.7kg

End Murrawal Rd.

Monday May 28, 2018 #

2 PM

Gym 1:00:00 [3]

Engadine Gym. First time for a while. Better to be able to do longer, controlled exercise sessions. Sporadic jogs to the Fire Station obviously not enough!

Sunday May 27, 2018 #

10 AM

Orienteering 52:59 [3] 5.4 km (9:49 / km) +35m 9:30 / km
ahr:145 max:165 weight:75.4kg

Metro Ropes Creek Div 3. Very crumby map with unreadable long grass vegetation and bingo controls. Running was pretty hard work.

Saturday May 26, 2018 #

8 AM

Running 33:47 [3] 5.0 km (6:45 / km) +36m 6:31 / km

Sandon parkrun.

Friday May 25, 2018 #

10 AM

Stretching + Lunges 30:00 [3]
weight:75kg

Session up at Aevum.

Thursday May 24, 2018 #

9 AM

Running 29:57 [3] 4.0 km (7:29 / km) +80m 6:48 / km
ahr:150 weight:75.4kg

Fire Station. Started OK and then died. Walked most of last K.

7 PM

Yoga Class 55:00 [3]

Tuesday May 22, 2018 #

8 AM

Running 27:42 [3] 4.0 km (6:56 / km) +80m 6:18 / km
ahr:155 max:165 weight:75.9kg

Fire Station. Quads tired from last few days.

Monday May 21, 2018 #

2 PM

Stretching + Lunges 45:00 [3]
weight:76kg

Up at Aevum.

Sunday May 20, 2018 #

11 AM

Orienteering 1:03:41 [3] 4.6 km (13:51 / km) +120m 12:15 / km
ahr:126 max:166 weight:76kg

SHOO Mt Alexander Reserve Short Hard. Interesting area, bit thick but good challenge.

Saturday May 19, 2018 #

2 PM

Orienteering 47:00 [3] 4.5 km (10:27 / km) +80m 9:36 / km
weight:76.5kg

IKO Gerringong Score event. First encounter with Open Street map. Found hills a bit of a work out!

Friday May 18, 2018 #

11 AM

Stretching + Lunges 40:00 [3]
weight:76.3kg

Exercise session at Aevum. Couple of additional exercises.

Thursday May 17, 2018 #

8 AM

Running 28:17 [3] 4.03 km (7:01 / km) +80m 6:23 / km
ahr:156 max:165 weight:76.3kg

Fire Station

7 PM

Yoga Class 50:00 [3]

Wednesday May 16, 2018 #

3 PM

Stretching + Lunges 40:00 [3]
weight:76.7kg

Aevum. Mirrors are definitely the go for checking action.

Tuesday May 15, 2018 #

7 AM

Stretching + Lunges 30:00 [3]
weight:78kg

5 PM

Running 27:46 [3] 4.0 km (6:57 / km) +80m 6:19 / km
ahr:155 max:165 weight:78kg

Fire Station.

Monday May 14, 2018 #

10 AM

Stretching + Lunges 50:00 [3]

Did exercise session up at Aevum while Mo having physio. Good place to do it.

Sunday May 13, 2018 #

10 AM

Orienteering 49:03 [3] 3.2 km (15:20 / km) +100m 13:15 / km
ahr:148 max:172

ACT Middle Champs Orroral Xing. Very thick and I didn't plan accordingly. Should have done about what the mob did.

Course 4 - Splits

Saturday May 12, 2018 #

Event: ACT Sprint Distance Championships: ACT League #5 & NSW League #5, Canberra

2 PM

Orienteering 16:56 [3] 2.0 km (8:28 / km) +15m 8:10 / km

ACT Sprint Ch. Canberra Grammar.

Course 7 - Splits

Thursday May 10, 2018 #

7 PM

Yoga Class 50:00 [3]

Wednesday May 9, 2018 #

8 AM

MTB 30:00 [3] 10.0 km (3:00 / km)

Ride back home from Helensburgh after dropping van for work on clutch cylinder - now have book car for weekend. Survived first attempt to ride after operation !

Tuesday May 8, 2018 #

8 AM

Running 29:29 [3] 4.0 km (7:22 / km) +80m 6:42 / km
ahr:149 max:164 weight:77.5kg

Fire Station

Monday May 7, 2018 #

11 AM

Stretching + Lunges 20:00 [3]

Aeveum - Session with exercise physiologist. Some interesting exercise ideas.

Sunday May 6, 2018 #

Rest Day 1:20:00 [3]

Walking around Wings over Illawarra.

Saturday May 5, 2018 #

8 AM

Running 34:10 [3] 5.0 km (6:50 / km) +36m 6:36 / km
ahr:148 max:168 weight:77.6kg

Sandon parkrun. Calves OK but quads were no good at all.

Thursday May 3, 2018 #

11 AM

Walking 30:06 [3] 4.0 km (7:32 / km) +80m 6:50 / km
ahr:148 max:159 weight:77.6kg

Fire Station

Wednesday May 2, 2018 #

8 AM

Walking 2:28:28 [3] 9.9 km (15:00 / km) +360m 12:41 / km
ahr:107 weight:77.2kg

Mt Mitchell.

Tuesday May 1, 2018 #

8 AM

Running 41:11 [3] 5.17 km (7:58 / km) +90m 7:20 / km
ahr:149 max:158 weight:77.4kg

End Murrawal Rd. This was not meant to be as slow as this. Thought I was starting off OK but really wasn't, and just got p rogressively slower. Not good.

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