Training Log Archive: LOST_Richard

Ride with Edward Shelley and beyond to Kent St Weir and back to South Perth Boatshed for a coffee. A few guesses on the route through Canning Park but all good just keep turning left

Longest ride for a some time - felt good. Nice sunny morning a bit cool to start but fine once I got to Matilda Bay.

Mongoose down to UWA and back 20 mins,

Bike 6.20m 10 minutes,
leg Press 3 * 15 * 120kg
dead lift bar plus 3 * 10 * 40kg
Side ways row 2 * 20 * 17.5kg
bicep curls, 1 * 15 * 7kg/7kg 2 * 10 * 7/7kg
Pull down 2 * 20 * 17.5
Seated Row 3 * 20 * 30kg
Stretching and roller 10 minutes

Trying to stay in the mode to do gym work but vary it a bit from the strict ECU trial.

Got asked to go back to ECU for a 2nd DXA scan - Quality Control on the system and check for false readings, so best I keep up the gym until next week at least!

DNA Tower had to cut off at the end due to spraying in Kings Park blocked the path so headed out to the end of Nicholson road

Stretching at DNA Tower and roller when back home + 15 minutes

Back to Regenerate gym for a session with Kellie working out which exercises to do and how to use their machines and weights.

Have a program to follow now, need to get into a routine but that will have to wait until after our trip to Europe.

Had my ECU Assessment on Monday with the DXA Scan and the summary results are:

Overall my muscle mass increased by 11% and fat by 4%

The biggest increase was my left arm which was wasted at the start after the collar bone incident last November and it increased by 32% muscle an 0% fat. The right arm went up 9% muscle and 0% fat. My trunk went up 11% muscle and 1% fat. Legs were not so good with 12% left and 6% right increase in muscle and 8% and 10% fat. (so fat legs!)

Overall quite an impressive change for 12 weeks of regular gym work

Challenge now is to keep up the resistance exercises and not let the truck and arms waste away.

Stadium and back

Nice warm sunny afternoon, lots of people out enjoying the sunshine and school holidays

H4 @ Red Hill

Much nicer bush than I (and many others) expected with mostly quite open jarrah / marri forest

Went fine through the first couple and then the log leg to #3 made a cock up at the end and went 2/300m past and relocated off the rocks on the other side of the creek with at least 5 and maybe 7 or 8 minutes lost. Penny Dufty who I had left #2 with was just there once I worked out my place!

No problems with the rest of the controls but felt the hills a lot.

Pipped by Ian Fletcher by 2 seconds, Ian made a meal of #9 otherwise he would have been well ahead having executed #3 fine.

Forgot to pack the GPS so distance a guess