Training Log Archive: LOST_RichardIn the 7 days ending Mar 16, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Mar 16, 2019 #
9 AM
Road Cycling 50:19 [3] 19.56 km (23.3 kph) +13m
shoes: Colnago CLX
Down to Nedlands 3 laps of Tawarri
Much better than the last time, drop from a 7 to 3 in terms of discomfort.
legs a bit heavy from the weight session yesterday
Energy levels good
Much better than the last time, drop from a 7 to 3 in terms of discomfort.
legs a bit heavy from the weight session yesterday
Energy levels good
Friday Mar 15, 2019 #
9 AM
Walking 21:07 [3] 2.24 km (9:26 / km) +2m 9:24 / km
shoes: Ascis 2000 May 2018
Walk down to UWA gym for EDU Study session
10 AM
Gym 45:00 [3]
shoes: Ascis 2000 May 2018
ECU Study session at UWA Gym
Mostly weight lifting with the exercise physiologist in supervision.
Leg press
Rowing
Seated Row
Wall push ups
Bird Dog
Lift of dumbbell
Step ups
Energy levels good and a bit easier than the first session as I get the hang of the positions
Mostly weight lifting with the exercise physiologist in supervision.
Leg press
Rowing
Seated Row
Wall push ups
Bird Dog
Lift of dumbbell
Step ups
Energy levels good and a bit easier than the first session as I get the hang of the positions
11 AM
Walking 21:20 [3] 2.24 km (9:31 / km) +8m 9:21 / km
shoes: Ascis 2000 May 2018
Walk back from UWA after ECU Study Session
Thursday Mar 14, 2019 #
Walking 25:00 [2] 2.0 km (12:30 / km)
shoes: Ascis 2000 May 2018
Gentle wander around the Botanic Gardens, legs feel heavy from Gym session yesterday and shoulder had a work out from the Physio this morning so decide to have a low effort day.
Energy levels medium
Energy levels medium
Wednesday Mar 13, 2019 #
Gym 50:00 [3]
shoes: Ascis 2000 May 2018
Day 1 of ERMI trial at UWA gym
Did a series of test resistance exercises:
Rowing 5 minutes (warm up)
Leg Press two different ways
Curls
Standing squats
Pull downs
Some were around my limit and left knee did not like having too much weight on the leg press otherwise all fine
Did a series of test resistance exercises:
Rowing 5 minutes (warm up)
Leg Press two different ways
Curls
Standing squats
Pull downs
Some were around my limit and left knee did not like having too much weight on the leg press otherwise all fine
Walking 30:00 [3] 3.0 km (10:00 / km)
shoes: Ascis 2000 May 2018
Walking to and from UWA Gym
No GPS
Energy levels normal
No GPS
Energy levels normal
Tuesday Mar 12, 2019 #
8 AM
Walking 41:59 [3] 4.41 km (9:32 / km) +2m 9:31 / km
shoes: Ascis 2000 May 2018
Cottesloe Beach along Marine Parade to Curtin Ave and back.
Stopped for a couple more sculpture photos, including ones that had escaped from previous years exhibitions and now have permanent spots along the coast.
Two stray FROGs spotted (Dufty 1 & Dufty 2) cycling on the bike path
Some DOMS and stiff and aching quads from the Run / Walk the other day but energy level fine
Stopped for a couple more sculpture photos, including ones that had escaped from previous years exhibitions and now have permanent spots along the coast.
Two stray FROGs spotted (Dufty 1 & Dufty 2) cycling on the bike path
Some DOMS and stiff and aching quads from the Run / Walk the other day but energy level fine
Monday Mar 11, 2019 #
Gym 1:05:00 [3]
shoes: Ascis 2000 May 2018
40 minutes bikes spinning in the low 80 RMP range at level 12
25 Minutes weights and stretches:
2 * 20 double row
2 * 20 Rotating row
25 Curls
10 pull downs
Had first session at Vario / EMRI this morning and the DXA Scan which shows I have muscles, fat and bone in reasonable ratios, but a little too much fat on the tummy, surprise!
Energy level still fine.
25 Minutes weights and stretches:
2 * 20 double row
2 * 20 Rotating row
25 Curls
10 pull downs
Had first session at Vario / EMRI this morning and the DXA Scan which shows I have muscles, fat and bone in reasonable ratios, but a little too much fat on the tummy, surprise!
Energy level still fine.
Sunday Mar 10, 2019 #
12 PM
Walk / Run 43:03 [4] 5.41 km (7:57 / km) +4m 7:56 / km
shoes: Ascis 2000 May 2018
Down to the lake
1km walk
500m run
500m walk
500m run
500m walk
500m run
500m walk
500m run
900m walk
4th run was getting hard to complete.
Still very humid and took ages to cool down to a normal temperature. Weight just under 80kg after the run, 1st time <80kg for sometime
Energy levels holding up.
1km walk
500m run
500m walk
500m run
500m walk
500m run
500m walk
500m run
900m walk
4th run was getting hard to complete.
Still very humid and took ages to cool down to a normal temperature. Weight just under 80kg after the run, 1st time <80kg for sometime
Energy levels holding up.