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Training Log Archive: LOST_Richard

In the 7 days ending Jun 15:

activity # timemileskm+m
  Gym3 4:20:00
  Walking2 1:40:27 5.89(17:04) 9.47(10:36) 108
  Orienteering1 33:00 1.62(20:22) 2.61(12:39) 42
  Total6 6:33:27 7.51 12.08 150

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Saturday Jun 15 #

10 AM

Walking 1:00:27 [3] 5.97 km (10:07 / km) +98m 9:21 / km
shoes: Ascis 2000 May 2018

Reabold Hill, nice morning cool and humid but no wind.

Lots of nice birds to look at feeding on the banksia flowers

Stopped for chat with Marty and Kate who were going the opposite way around the Zamia Path.

Bird Feeding

Friday Jun 14 #

Gym 1:20:00 [3]
shoes: Ascis 2000 May 2018

More showers in Perth so got a lift down and bus back from UWA

Bike 6.05km 10 minutes, average 96 RPM
leg Press 3 * 10 * 120kg
dead lift bar plus 3 * 10 * 45kg
seated row 3 * 10 * 37.5kg
bent row 3 * 10 * 27.5kg
bicep curls, 3 * 10 * 8kg/8kg
Step Ups 3 * 10 * 8 & 8kg
Triceps 1 * 10 * 17.5kg 2 * 10 * 12.5kg Still hard even at lower weight
Push up at 45 deg 3 * 10 Body Weight
Stretching and roller 10 minutes

Energy levels fair,

Thursday Jun 13 #

3 PM

Walking 40:00 [2] 3.5 km (11:26 / km) +10m 11:16 / km

three laps of the lake, started to fill up with water after the storms but not as full as I thought it might be.

Easy walk to get some sunshine

(Walked about 1km this morning from Subi railway stn but it started to rain so got the bus rather than get soaked!)

Wednesday Jun 12 #

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

Mongoose down and back to UWA 20 minutes, cool but no showers

Bike 5.90km 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, 3 * 10 * 8kg/8kg
Step Ups 3 * 10 * 8 & 8kg
Triceps 1 * 10 * 17.5kg 2 * 10 * 12.5kg Still hard even at lower weight
Push up at 45 deg 3 * 10 Body Weight
Stretching and roller 10 minutes

Energy levels fair,

Tuesday Jun 11 #

Note
(rest day)

Inside lazy day with rain squalls all day and cold winds

Perth recording the lowest max temp of any capital city in Australia, including Canberra, today. I am sure that is unusual if not a record. Rain for city is nearly at 100mm for the month

Monday Jun 10 #

Gym warm up/down (ECU Trial) 1:30:00 [3]

Bike 5.99km 10 minutes, average 96 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
Step Ups 3 * 10 * 8 & 8kg
Triceps 1 * 10 * 17.5kg 2 * 10 * 15kg I think I am beginning hate Triceps pull downs seems to be the lightest weight but the hardest exercise
Push up at 45 deg 3 * 10 Body Weight
Stretching and roller 10 minutes

Energy levels fair, seemed like a hard session today

Walked home in a dry patch between the squalls 25 min / 2.2 km

Sunday Jun 9 #

10 AM

Orienteering race 33:00 [3] 2.61 km (12:39 / km) +42m 11:43 / km
shoes: VJ Integrators

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?

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