Training Log Archive: LOST_Richard

Time for a run / walk effort

Walked 1km to the park then tried to see how far up the Broadwalk I would make it, did OK keeping the pace down. Stopped for a stretch at the DNA tower and did more run (jog) than walk on the return route.

Bought a new download cradle for my Garmin 15 from Wildfire sports, all good except the cradle is larger than the old one so have to hold the GPS on with an elastic band! I assume since i bought the Garmin the USA that they have imperial size cradles, at least the new one connects first time as the old one has a dodgy pin and would take 5 - 10 goes to get a connection.

Just checked my records and I first did this route in April 2008 and my fastest was March 2010 @ exactly 5 min/km 29:10 and I have logged this route 65 times

C • Turning back the clock.. 6

Mongoose down to UWA and back 20 min

Bike 6.25km 10 minutes, ave 99 RPM
leg Press 4 * 8 * 130kg
dead lift bar plus 4 * 8 * 50kg
seated row 4 * 10 * 35kg
bent row 4 * 10 * 27.5kg
bicep curls, 4 * 8 * 8kg/8kg
Step Ups 4 * 10 * 8 & 8kg
Pull down 4 * 10 * 22.5
Stretching and roller 10 minutes

Energy levels good,

State O League Middle Distance.

Unlike other the other old men I did my nominated course H4 which was set at 2.4km. Set off chasing Jenny Major, Jan Fletcher, Rosemary Kullmann and a few others along the way.

With a lack of other M65+ I sneaked a win on the course

A bit slow to get into the detail and the usual Malmalling Black Boy (Grass Tree) challenge to see the features for all the GTs. At least the control burn had cleared the low scrub and for the most part it was easy to get through.

Made a couple errors overshooting / offline on #3, #4 & #6 and lost maybe a couple of minutes all up. Managed to jog most of the course and felt fine and very nice to be in the bush and in a bush O race for the first time since last years Nationals

GPS got lost around 1.8km when the course was likely 2.7km. it measured the time correctly but the distance is out

H4 - Splits

Accompanied Fizzyred to the Regenerate Gym as raining hard and not really an outside day. Also I was keen to check out the equipment as I am planning to go back to Regenerate once my ECU sessions are finished in a week or two.

Bike 14km 30 minutes, reading the Weekend OZ Magazine
leg Press 3 * 10 * 8.5 plates not sure of kg as it is not written on the machine, felt similar to 100-110kg at UWA
seated row 4 * 10 * 9 Plates similar to Leg press no weights just a plate count, likely around 30-35 kg
bent row 3 * 10 * 27.5kg
bicep curls, 3 * 8 * 8kg/8kg
Played around on a couple of other random machines for 5 minutes
Stretching and roller 10 minutes

Energy levels good,

Mongoose down to UWA and back 20 min

Ciaran back in Perth so a few added weights and changed to 4 * 8 Reps

Bike 5.50km 10 minutes,
leg Press 2 * 8 * 120kg 2 * 8 * 130kg
dead lift bar plus 4 * 8 * 45kg
seated row 4 * 10 * 35kg
bent row 4 * 10 * 27.5kg
bicep curls, 4 * 8 * 7kg/7kg
Step Ups 2 * 10 * 8 & 8kg 2 * 8 * 9/9kg
Fit Ball Push 2 * 10 * Body Weight
Pull down 2 * 10 * 20kg + 2 * 10 * 22.5
Stretching and roller 10 minutes

Energy levels good,

Figure of eight loops in Kings Park,

Tried to wait for it to warm up a bit but still a cool wind at 11:15 but warmed up on the 2nd lap.

GPS Fail, the Garmin Activity log was empty just had time but no trace when it connected?

Coffee at Botanic

Mongoose down to UWA and back 20 min

Bike 6.20km 10 minutes, average 98 RPM, (went for it from 1 minute and was holding +100 RPM for most of it)
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 (Olivia changed my grip for the last set which worked the muscles a bit differently)
Step Ups 3 * 10 * 8 & 8kg
No Triceps as my left shoulder still has a bit of a niggle swapped for Fit Ball push up and straight bar pull down
Fit Ball Push 3 * 10 * BWBody Weight
Pull down 2 * 10 * 20kg + 1 * 10 * 22.5kg
Stretching and roller 10 minutes

Energy levels good,

6 more session to go then testing and assessment