Training Log Archive: LOST_Richard

Russell's Gully Short Hard 2.5km straight line and did 2.61 so pretty close to the red line. Slight mistake #14 - #15 as the property boundary had no visible marking on the ground and I thought maybe I was in someone's garden! Sorted it out without too much issue when I saw that the fence started near the control.

walked 95% of the course for a place, some of the youngsters should have had better times unless they were injured?

C • 2.5km 2

Short - Splits

Home to the Kings Park War Memorial

Beat the rain but a cool and windy morning, lots of people walking on the Law Path which was a bit of surprise as most times not many people get beyond the Botanic Gardens.

Bike 5.9km 10 minutes, average 93 RPM
leg Press 3 * 10 * 120kg
dead lift bar plus 3 * 10 * 40kg
seated row 3 * 10 * 37.5kg
bent row 3 * 10 * 27.5kg
bicep curls, 1 * 10 * 8kg/8kg & 2 * 10 * 7kg and 7kg (last tough as fatigue sets in)
Step Ups 3 * 10 * 8 & 8kg
Triceps 1 * 10 * 17.5kg 2 * 10 * 15kg
Stretching and roller 10 minutes

All weights increased but reps mostly down to 10

Energy levels OK.

City Beach to Floreat Beach into a strong NE wind. Taking photos of waves and birds

Still no rain here yet?

Mongoose to and from UWA 10 minutes

Bike 5.6km 10 minutes, took it easy on the bike today spinning at around 90 RPM
leg Press 3 * 12 * 110kg
dead lift bar plus 3 * 12 * 40kg
seated row 3 * 12 * 35kg
bent row 3 * 12 * 25.0kg
bicep curls, 3 * 12 * 7kg and 7kg (last tough as fatigue sets in)
Step Ups 3 * 12 * 7 & 7kg
Triceps 2 * 12 * 17.5kg 1 * 12 * 15kg (missed the fact someone had added a "small" 2.5kg weight to the stack for the first two sets. Amazing how much harder an extra 2.5kg is)
Stretching and roller 10 minutes

Olivia says "weights increasing Friday as I am at the 2/3 point of the study"

Energy levels OK.

Finished off cutting down the offending trees, and for good measure I trimmed the feral gum tree in the front yard that was getting too tall, took a few shoots off the olive tree. Pruned the roses

That's done for while, need to get someone to do the gutters as they are full of leaves from the ex-tree. Maybe the forecast rain at the end of the week will wash them clean?

C • Hahahahahaha 1

Stroll in Kings Park - still nice weather

Forgot the GPS so all a bit of a guess

Mongoose to and from UWA 10 minutes

Bike 6.4km 10 minutes, Made it past 6km with ease - went hard from the start and average 101 RPM for an average speed of 38.4 km/hr. Heart rate unknown but it was up there and needed a couple of minutes to settle before I hit the weight room!
leg Press 3 * 12 * 110kg
dead lift bar plus 1 * 12 * 35kg the 2 * 12 * 40kg
seated row 3 * 12 * 35kg
bent row 3 * 12 * 25.0kg
bicep curls, 3 * 12 * 7kg and 7kg (last set just 10 tough as fatigue sets in)
Step Ups 3 * 12 * 7 & 7kg
Triceps 3 * 12 * 15kg
Stretching and roller 5 minutes

Energy levels OK, arms feeling it from the lumberjacking .