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Training Log Archive: LOST_Richard

In the 7 days ending Mar 2:

activity # timemileskm+m
  Gym3 2:40:00
  Walking4 2:38:30 10.26(15:27) 16.51(9:36) 118
  Road Cycling1 29:36 6.53(13.2/h) 10.51(21.3/h)
  Total8 5:48:06 16.79 27.01 118

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Saturday Mar 2 #

10 AM

Road Cycling 29:36 [2] 10.51 km (21.3 kph)
shoes: Colnago CLX

After three and half months it was time to try a little bike ride.

Had the bike scanned last week and no damage to frame, carbon is obviously stronger than bone!

Drove down to the Nedlands foreshore and did three laps to Tawarri.

Shoulder a little tight and uncomfortable due to the positioning but legs all fine with gentle rolling. Need to do more physio to loosen the shoulder but it is coming on well from before the plate came out.
1 PM

Walking 47:57 [3] 5.41 km (8:52 / km) +48m 8:29 / km
shoes: Ascis 2000 May 2018

Went into the city to get my Casio watch back from a lengthy process to get a new band fitted.

Walked back through Kings Park and jogged 600m down Keightley Rd did not feel too bad

Friday Mar 1 #

Gym 40:00 [3]
shoes: Ascis 2000 May 2018

Another session with Adam, he was a bit more brutal with the elbow into the muscle and physios like to do!

To the Gym;

20 minutes Bike
15 minutes weights / stretching
5 minutes rowing

Thursday Feb 28 #

Walking 40:00 [2] 4.0 km (10:00 / km)

Walked up to Crossways in Subi and back again, to get some cash and get some fresh air.

Wednesday Feb 27 #

Gym 1:10:00 [3]
shoes: Ascis 2000 May 2018

had a session with Adam the physio and the shoulder is getting looser and the extension is improved.

Then to the gym:

40 minutes on the bike average cadence 85 at level 12
15 minutes weights
10 Minutes treadmill 3 walking and 7 jogging, yay first time I have done any running since the bike crash in November
5 minutes weights

Tuesday Feb 26 #

8 AM

Walking 51:05 [3] 5.16 km (9:55 / km) +60m 9:22 / km
shoes: Ascis 2000 May 2018

Reabold Hill tracks while Nicole was swimming

Warm and humid
5 PM

Walking warm up/down 19:28 [3] 1.94 km (10:03 / km) +10m 9:48 / km
shoes: Ascis 2000 May 2018

two laps of the Lake

Monday Feb 25 #

Gym 50:00 [3]
shoes: Ascis 2000 May 2018

30 minutes on the bike

20 minutes pulley and static weights, tying to get more movement into my shoulder. Getting more movement slowly

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