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Training Log Archive: DickO

In the 31 days ending Mar 31, 2017:

	activity	#	time	miles		km		+m
	Running	13	11:57:03	61.55	(11:39)	99.05	(7:14)	1768
	Gym	7	10:20:00
	Yoga Class	5	4:20:00
	Swim	7	2:49:00	1.37		2.2
	Walking	6	2:34:57	7.71	(20:07)	12.4	(12:30)	176
	Orienteering	1	54:00	4.35	(12:25)	7.0	(7:43)	100
	Warm up	1	10:00	0.75	(13:25)	1.2	(8:20)
	Total	37	33:05:00	75.71		121.85		2044
averages - weight:73.6kg

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Friday Mar 31, 2017 #

Note
weight:73.2kg

Rest day

Thursday Mar 30, 2017 #

2 PM

Running 1:09:39 [3] 9.0 km (7:44 / km) +160m 7:06 / km
weight:73.2kg

Coalcliff Patterson Rd. Not the most inspiring effort.

7 PM

Yoga Class 50:00 [3]

Wednesday Mar 29, 2017 #

10 AM

Gym 1:30:00 [3]
weight:73kg

Engadine Gym. Bike 30,Crosstrainer 30.

Tuesday Mar 28, 2017 #

5 PM

Running 49:33 [3] 7.59 km (6:32 / km) +150m 5:56 / km
ahr:155 max:170 weight:73.4kg

Coalcliff Station. Must be best run for a while.

Walking 22:00 [3] 1.6 km (13:45 / km) +36m 12:22 / km

Park Pde, The Drive warm down.

Monday Mar 27, 2017 #

10 AM

Gym 1:30:00 [3]
weight:73.9kg

Engadine gym. Bike, box jumps, calf raises, toe presses.

Sunday Mar 26, 2017 #

Event: 2017 ACT Middle Championships; NOL

Course 6 - Splits

Saturday Mar 25, 2017 #

Event: 2017 ACT Sprint Distance Champs; National League #3; Aust University Champi

Final Course 8 - Splits

Friday Mar 24, 2017 #

Note
weight:72.4kg

Rest Day. Trave! to Canberra.

Thursday Mar 23, 2017 #

9 AM

Running 50:47 [3] 7.45 km (6:49 / km) +150m 6:12 / km
weight:73.2kg

Coalcliff Station.

Walking 21:57 [3] 1.6 km (13:43 / km)

Park Pde, The Drive warm down.

7 PM

Yoga Class 50:00 [3]

Wednesday Mar 22, 2017 #

8 AM

Swim 32:00 [3]
weight:73kg

Helensburgh pool 64 laps.

Tuesday Mar 21, 2017 #

8 AM

Running 54:00 [3] 7.46 km (7:14 / km) +150m 6:35 / km
weight:72.8kg

Coalcliff Station.

Monday Mar 20, 2017 #

10 AM

Gym 1:15:00 [3]
ahr:136 max:146 weight:72.4kg

Engadine Gym. Bike 30 machines, burpees. Xtrainer 10.

11 AM

Swim 15:00 [3]

Engadine pool 10 laps.

Sunday Mar 19, 2017 #

9 AM

Running 1:35:30 [3] 11.9 km (8:02 / km) +270m 7:12 / km
ahr:150 max:165 weight:72.9kg

Scarborough School and back to Fire Station. Was going to run all the way home but totally ran out of steam on way back. Still happy to log longest run for some time.

11 AM

Walking 24:00 [3] 2.0 km (12:00 / km) +40m 10:55 / km

Fire Station to home. Warm down.

Saturday Mar 18, 2017 #

8 AM

Running 33:39 [3] 5.0 km (6:44 / km) +36m 6:30 / km
max:156 weight:73.2kg

Sandon parkrun. Bit of a struggle and felt calves might tighten up at any moment but survived.

Friday Mar 17, 2017 #

Note
weight:73kg

Rest Day

Thursday Mar 16, 2017 #

11 AM

Running 1:19:30 [3] 10.13 km (7:51 / km) +200m 7:09 / km
weight:73.9kg

Sea Cliff Bridge to boulder.

1 PM

Walking 12:00 [3] 1.0 km (12:00 / km) +30m 10:26 / km

Hillside Cr warm down.

7 PM

Yoga Class 50:00 [3]

Wednesday Mar 15, 2017 #

10 AM

Gym 1:35:00 [3]
weight:74.2kg

Engadine Gym. Bike 30 Crosstrainer 30 , machines, calf raises with 20 kg.

Tuesday Mar 14, 2017 #

9 AM

Running 1:00:36 [3] 8.14 km (7:27 / km) +160m 6:47 / km
max:160 weight:74kg

Stoney Creek.

Monday Mar 13, 2017 #

10 AM

Gym 1:30:00 [3]
weight:74.3kg

Engadine Gym. Crosstrainer 30, Burpees 50, lunges 50, bike 30.

11 AM

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

Engadine pool 20 laps.

Saturday Mar 11, 2017 #

7 AM

Warm up 10:00 [3] 1.2 km (8:20 / km)

8 AM

Running 31:22 [3] 5.0 km (6:16 / km) +36m 6:03 / km
weight:74.1kg

Sandon parkrun. Legs felt a bit wobbly to start with but some improvement.

3 PM

Orienteering 54:00 [3] 7.0 km (7:43 / km) +100m 7:12 / km
ahr:144 max:169

IKO Waratah Park 45 min score.

Friday Mar 10, 2017 #

Note
weight:74kg

11 AM

Swim 32:00 [3] 1.2 km (26:40 / km)

Helensburgh pool 60 laps

Thursday Mar 9, 2017 #

11 AM

Running 58:10 [3] 8.12 km (7:10 / km) +180m 6:27 / km
weight:74.7kg

Coacliff Stoney Creek

7 PM

Yoga Class 1:00:00 [3]

Wednesday Mar 8, 2017 #

9 AM

Gym 1:30:00 [3]
weight:73.9kg

Engadine Gym. Bike 30, walking lunges, step ups, calf raises, Burpees.

11 AM

Swim 15:00 [3]

Engadine pool 10 laps.

Tuesday Mar 7, 2017 #

5 PM

Running 45:30 [3] 6.14 km (7:25 / km) +60m 7:04 / km
weight:74.3kg

Chellowdene Top Town Terrace.

Monday Mar 6, 2017 #

11 AM

Swim 30:00 [3]
weight:74.2kg

Helensburgh pool 50 laps.

Sunday Mar 5, 2017 #

12 PM

Walking 1:00:00 [3] 5.0 km (12:00 / km) +70m 11:13 / km
weight:74.8kg

Lower Coast Park Pde. Calves tight and sore, so no way to run. Not sure how to treat this.

Saturday Mar 4, 2017 #

8 AM

Running 31:41 [3] 5.0 km (6:20 / km) +36m 6:07 / km
max:152 weight:74.4kg

Sandon parkrun. Big puddles.

Friday Mar 3, 2017 #

Note
weight:73.3kg

Rest day. Pouring most of the day anyway.

Thursday Mar 2, 2017 #

2 PM

Running 57:06 [3] 8.12 km (7:02 / km) +180m 6:20 / km
max:158 weight:74.3kg

Coalcliff Stoney Creek. Had to wait until this afternoon before I could even think about this, but once underway it wasn't too bad.

Walking 15:00 [3] 1.2 km (12:30 / km)

Park Pde warm down

7 PM

Yoga Class 50:00 [3]

Wednesday Mar 1, 2017 #

9 AM

Gym 1:30:00 [3]
max:142 weight:73.6kg

Engadine Gym. Bike 30 Crosstrainer 30 walking lunges 50 Burpees 50. Feeling pretty lethargic this morning so pretty much on autopilot.

11 AM

Swim 15:00 [3]

Engadine pool 10 laps.

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