Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LOST_Richard

In the 7 days ending Apr 13:

activity # timemileskm+m
  Gym3 5:00:00
  Road Cycling3 4:11:30 53.53(12.8/h) 86.15(20.6/h) 244
  Walking1 43:27 2.58(16:51) 4.15(10:28) 11
  Total7 9:54:57 56.11 90.3 255

«»
1:50
0:00
» now
SuMoTuWeThFrSa

Saturday Apr 13 #

9 AM

Road Cycling 1:48:35 [3] 37.74 km (20.9 kph) +148m
shoes: Colnago CLX

River to Bayswater and back along the railway line path and through the city. With Edward - coffee and hot cross buns in the back yard. Bakers delight XCross buns OK

Friday Apr 12 #

Gym (ECU Trial) 1:40:00 [3]
shoes: Ascis 2000 May 2018

Mongoose to UWA and back 20 min

3 sets of 12 reps

Fixed bike 10 mins 5.0km
Rowing 6 mins
Pull down * 30 15kg
leg Press 120kg
dead lift bar plus 12*60kg 24*50kg
seated row 40kg
bent row 20kg
bicep curls, 6kg and 5kg
step ups * 24 + 8kg
wall press with Fit ball

Energy levels good,

Thursday Apr 11 #

9 AM

Road Cycling 1:18:00 [3] 24.55 km (18.9 kph) +56m
shoes: Colnago CLX

Stadium and back with Fizzyred

Coffee at Wholefood Circus

Wednesday Apr 10 #

Gym (ECU Trial) 1:50:00 [3]
shoes: Ascis 2000 May 2018

Mongoose to UWA and back 20 min

3 sets of 12 reps

Fixed bike 10 mins 5.0km
Rowing 6 mins
Pull down * 30 20kg
leg Press 100kg
dead lift bar plus 50kg
seated row 40kg
bent row 17.5kg
bicep curls, 6kg and 5kg
step ups * 24 with weights
wall press with Fit ball
Stretching, bird dog and plank

Felt a bit easier than on Monday

Energy levels good,

Tuesday Apr 9 #

8 AM

Road Cycling 1:04:55 [3] 23.86 km (22.1 kph) +40m
shoes: Colnago CLX

Stadium loop, strong easterly made for a slog going east but cruising on the way home
5 PM

Walking 43:27 [3] 4.15 km (10:28 / km) +11m 10:20 / km
shoes: Ascis 2000 May 2018

Kings Park walk

Nice evening until the mosquitoes came to visit!

Monday Apr 8 #

Gym (ECU Trial) 1:30:00 [4]

Mongoose to UWA and back 20 min

All the weights went up some more this week, as the formal part of the 12 week trial started today. Also went from 10 sets of 10 reps to 3 sets of 12 reps

Fixed bike 10 mins 5.0km
Rowing 6 mins
Pull down * 30 20kg
leg Press 100kg
dead lift bar plus 60kg
seated row 40kg
bent row 17.5kg
bicep curls, 6kg and 5kg
step ups * 24 with weights
wall press with Fit ball

I think I might feel it tomorrow

Energy levels good,

« Earlier | Later »