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Training Log Archive: LOST_Richard

In the last 7 days:

activity # timemileskm+m
  Gym3 5:10:00
  Orienteering2 46:00 3.08(14:55) 4.96(9:16) 1
  Walking1 43:00 2.74(15:42) 4.41(9:46) 24
  Walk / Run1 41:21 3.34(12:23) 5.37(7:42) 3
  Total6 7:20:21 9.16 14.74 28

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Saturday Apr 20 #

Gym (ECU Trial) 1:30:00 [3]

A bit of a rush session as fitted in a Saturday Gym around the public holidays and Easter O events

Mongoose to UWA and back 20 min

3 sets of 12 reps

Rowing 6 mins 1.0km
Pull down 3 *12 * 20kg
leg Press 3 * 12 * 120kg
dead lift bar plus 3 *12*50kg
seated row 3 * 12 * 40kg
bent row 3 * 12 * 25kg
bicep curls, 3 * 12 *6kg and 6kg
step ups 3 * 12 * + 12kg
Plank on fit ball with stir the pot (hard on the abs!)


Energy levels good,

Orienteering 27:00 [3] 2.5 km (10:48 / km)
shoes: Colnago CLX

Walked the M65A course without an SI stick.

Not too bad a time on a very complex map, where walking stopped me making any significant mistakes. Missed one alley by 5m overshot and maybe some route choices were not the best but time spent deciding would like have been more than time lost on a longer route.

Nice work by Anthea and Phil

Thursday Apr 18 #

2 PM

Walking 43:00 [3] 4.41 km (9:46 / km) +24m 9:30 / km
shoes: Ascis 2000 May 2018

To Subi to pick up a library book and visit the pharmacy

Nice afternoon but the humidity is going up ahead of the storm due overnight

Wednesday Apr 17 #

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 15 mins 8.0km
Rowing 6 mins 1.0km
Pull down * 40 20kg
leg Press 3 * 12 * 120kg
dead lift bar plus 3 *12*50kg
seated row 3 * 12 * 40kg
bent row 3 * 12 * 20kg
bicep curls, 3 * 12 *6kg and 5kg
step ups 3 * 12 * + 8kg
wall press with Fit ball 3 * 12

Stretching

Energy levels good,

Tuesday Apr 16 #

8 AM

Walk / Run 41:21 [3] 5.37 km (7:42 / km) +3m 7:41 / km
shoes: Ascis 2000 May 2018

Lake run/walk

Gets harder on the fourth 500m. But a PB by 40 seconds

Stayed under 9 min/km for the walks and 6 min/km for the run sections

had the kids form next door pacing me on their roller blades / bikes. Helpful comment from Archie (4years old) as I went past the play equipment at the end, walking. "Richard you are going slowly now!"

Monday Apr 15 #

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 15 mins 8.0km
Rowing 6 mins 1.0km
Pull down * 30 15kg
leg Press 3 * 12 * 120kg
dead lift bar plus 3 *12*50kg
seated row 3 * 12 * 40kg
bent row 3 * 12 * 20kg
bicep curls, 3 * 12 *6kg and 5kg
step ups 3 * 12 * + 8kg
wall press with Fit ball 3 * 12

Stretching and a few Bird Dog

Energy levels good,

Sunday Apr 14 #

9 AM

Orienteering race 19:00 [3] 2.46 km (7:43 / km) +1m 7:42 / km
shoes: Ascis 2000 May 2018

Nav Dash and John XXIII

Nice course on the complex campus, a bit of inside knowledge on some route choices from previous runs at the school but still a good fun little area.

First rain on Perth for a while between control #1 & #2 map was a bit soggy but managed not to have it fall apart

Nice to see a few visitors from around Australia and overseas ahead of the Easter Carnival

Energy levels still good, but no speed - I blame the weight sessions

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