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Training Log Archive: LOST_Richard

In the 7 days ending Apr 6:

activity # timemileskm+m
  Gym3 2:45:00
  Walking2 1:47:28 6.84(15:43) 11.0(9:46) 15
  Walk / Run2 1:33:06 7.45(12:29) 12.0(7:46) 4
  Orienteering1 19:01 1.58(12:01) 2.55(7:28) 8
  Total8 6:24:35 15.87 25.55 27

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Saturday Apr 6 #

9 AM

Walk / Run 39:01 [3] 5.0 km (7:48 / km) +3m 7:47 / km
shoes: Ascis 2000 May 2018

Cervantes footy oval, exactly 500m around so:

500m Walk
500m Run
500m Walk
500m Run
500m Walk
500m Run
500m Walk
500m Run
100m jog
100m walk
150m jog
100m walk

Energy good, but harder going running on grass
12 PM

Walking 1:00:00 [3] 6.0 km (10:00 / km) +4m 9:58 / km

Beach walk Cervantes - mostly hard and but further out was a bit soft. Then back to the Lobster Shack for more F&C

GPS started part way along and 1km each way from the apartment not logged

Friday Apr 5 #

Gym 30:00 [3]
shoes: Ascis 2000 May 2018

Dodgy gym gear in the resort in Cervantes.

Managed 10 minutes on a somewhat broken cross trainer
40 pull downs
20 standing row
20 dead lifts
10 bicep curls
3 planks
10 bird dogs
20 wall push ups

Was going to have a quick swim but the pool is positioned to catch the sea breeze duh!

Thursday Apr 4 #

4 PM

Walking 47:28 [3] 5.0 km (9:30 / km) +11m 9:23 / km

Cervantes walk to the beach and along the beach in the late arvo.

Nice

* Map view has me walking on water :-)

Energy levels good and legs fine after extra load in the gym yesterday

Wednesday Apr 3 #

Gym (ECU Trial) 1:30:00 [3]
shoes: Ascis 2000 May 2018

Mongoose to UWA and back 20 min

All the weights went up a notch this week, where will end in 12 weeks. Will I be an Arne look a like?

Fixed bike 10 mins 5.5km
Rowing 6 mins
Pull down * 30 20kg
leg Press 80kg
dead lift bar plus 20kg
seated row 40kg
bent row 17.5kg
bicep curls, 6kg and 5kg
Planks * 2
step ups * 20 with weights
wall press with Fit ball
rotation 30 reps
Stretches

Energy levels good,

Tuesday Apr 2 #

9 AM

Walk / Run 54:05 [4] 7.0 km (7:44 / km) +1m 7:43 / km
shoes: Ascis 2000 May 2018

Did my now regular Tuesday walk / run but this time at Lake Claremont while Fizzyred was swimming.

1km Walk
500m run
500m walk
500m run
500m walk
500m run
500m walk
500m run
500m walk
250m run
250m walk
250m run
1200m walk

I then did 20 wall push ups and 2 * 20sec planks as shoulder rehab

around 1 minute quicker to the 5km mark

Energy level was good but I was stuffed at the end, and needed the caffeine hit at Lake Expresso

Monday Apr 1 #

Gym (ECU Trial) 45:00 [3]
shoes: Ascis 2000 May 2018

Did my one repeat assessment test at ECU

Very busy gym with lots of people working out on the programs and plenty of staff on hand to check and guide people.

Walk test 20 * 20m walk up and down the corridor
Leg Press made it to 200kg could have gone a few more kgs but 200 was enough
Seated row got to 55kg
5 * Standups from seated
5m walk around a cone from seated

Collected the white powder that could be Creatine, a placebo or another white powder!

Need to do a few other physio exercises for the day.

Sunday Mar 31 #

9 AM

Orienteering race 19:01 [3] 2.55 km (7:28 / km) +8m 7:21 / km
shoes: Ascis 2000 May 2018

Gosnells Council office and park

Nice little area that I had not been to before, well set courses by Ken Brownlie. Ran (well jogged) the short course no big mistakes but maybe a couple of routes could have been slightly shorter. Did not see the northern route 2-3, ran low on the sealed path 3-4

A bit out of touch at the start I forgot:

My pre-paid card, SI & Stick for registration
My GPS as I went to the start
And then started and went 5m and the lights came on that I needed to pick up a map

Followed by the OWA AGM where I stood down as President after two enjoyable years. I had decided long ago that I was not standing again. At present no one had been elected as President but there is a VP, Treasurer and Secretary so I am sure they will carry it forward.

Energy levels good, just no speed or sustained running

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