Training Log Archive: LOST_Richard

Mongoose to UWA and back 20 min

Bike 5.3km 10 minutes
leg Press 3 * 12 * 100kg
dead lift bar plus 3 * 10 * 35kg
seated row 3 * 12 * 35kg
bent row 3 * 12 * 25.0kg
bicep curls, 3 * 12 * 6kg and 6kg
Step Ups 3 * 12 * 7 & 7kg
Triceps 3 * 12 * 15kg
Stretching lots

I was a good boy and did 5 minutes of rolling, nasty on the IT band!

Energy levels good

C • IT Band 2

Sprint at Garvey Park.

Manged to jog around at least 60% of the course. Messed up at #5 where I went to the wrong mound and maybe 1 minute lost otherwise pretty clean run.

LOST AGM afterwards and relinquished my last official role in local O management - a free man for a while at least.

Also registered for the WOC Spectator Race on the Long Day just south of Oslo, maps look very challenging!

Medium hard - Splits

Short course at Banyowla.

Being very cautious and did not want to crash or get scratched pushing through the overgrown tracks. Lots of soft gravel and rocky section also kept it pretty slow.

Manged a stupid mistake as went from #5 to #10 by mistake as I was concentrating on which track was which and somehow decided that #10 was the next control. Decided I could not be bothered to head down the #6, which would have been easy enough. So did #9, #8, #7, #6, #5, #9 Finish.

Distance was about the same as doing them in the correct order!

Bike service worked well with new chain and cluster performing

Short - Splits

Mongoose to UWA and back 20 min

Bike 5.6km 10 minutes (trying to get to 6km in 10 Minutes, need to start faster)
leg Press 3 * 12 * 100kg
dead lift bar plus 3 * 10 * 35kg
seated row 3 * 12 * 35kg
bent row 3 * 12 * 25.0kg
bicep curls, 3 * 12 * 6kg and 6kg
Step Ups 3 * 12 * 6&6kg
Triceps 3 * 12 * 15kg
Stretching lots

Olivia said I need to do more rolling - but I said that hurts! Olivia said you need to do more rolling.

Energy levels good

Stadium and back, included a couple of laps around the stadium so I ended up at the coffee shop at the right time to meet fizzyred.

Nice day with no wind which is a rare event for Perth

Test ride on the MTB ahead of a MTBO on Saturday. Fail, would not come out of granny gear so off to the Bike Dr. to see if they can fix it $$$

First time out of the garage since the WA MTBO Champs last year so I guess not surprising that it needs some TLC.

C • Save $s 5

Mongoose to UWA and back 20 min

Bike 5.4km 10 minutes
leg Press 3 * 12 * 100kg
dead lift bar plus 3 * 10 * 35kg
seated row 3 * 12 * 35kg
bent row 3 * 12 * 25.0kg
bicep curls, 3 * 12 * 6kg and 6kg
Step Ups 3 * 12 * 6&6kg
Triceps 3 * 12 * 15kg
Stretching lots

Kept the lower weights, the QL (if that is what it is) has more or less settled down but did not want to push it too hard.

Energy levels good

Kings Park, missed the start so went hardish to the DNA tower then strolled with Alan and Moreen back to Hale Oval.