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Training Log Archive: LOST_Richard

In the 7 days ending Jul 20:

activity # timemileskm+m
  Gym3 3:15:00
  Walking3 2:18:03 8.94(15:26) 14.39(9:35) 124
  Road Cycling1 35:27 7.68(13.0/h) 12.36(20.9/h) 91
  Orienteering1 27:42 2.01(13:45) 3.24(8:33) 2
  Stretching 1 10:00
  Total9 6:46:12 18.64 30.0 217

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Saturday Jul 20 #

1 PM

Orienteering race 27:42 [3] 3.24 km (8:33 / km) +2m 8:31 / km
shoes: Ascis 2000 May 2018

Nav dash at ECU Mt Lawley. Medium course

Pretty slow moving but managed to lose time at #13 when I did not go far enough and turned back and then had to do it again, a couple of minutes gone.



Friday Jul 19 #

Gym (Regenerate Gym) 1:10:00 [3]
shoes: Ascis 2000 May 2018

10 minutes bike
2 * 15kg * 20 Dead lift
3 * 8/8kg * 10 Step ups
3 * 8/8kg * 10 Bicep Curls
3 * 7 Plates * 10 Seated row
2 * 17.5kg * 20 Pull Downs
2 * 7 Plates * 20 Leg Press
1 * 6.25 Right 1 * 3.25kg Left Side ways pulley
2 * 27.5kg * 15 Bent over row
10 Minutes roller and stretching

Wednesday Jul 17 #

Gym (UWA) 45:00 [3]
shoes: Ascis 2000 May 2018

10 minutes on the bike 6.03km
Dead lift 2*15kg*20 used bar bell weights
leg Press 2*120kg*15
Side row 2*5kg*15 (2 per side)
Seated Row 2*32.5kg*15
Bent Row 2*27.5*15
Pull Down 2*20kg*20
Bicep 1*7/7kg*15 & 1*7/7kg*10

Note

Crash in the TDF man down looking like a collar bone. Memories of my fall last year
11 AM

Walking warm up/down 46:05 [3] 5.23 km (8:49 / km) +55m 8:23 / km
shoes: Ascis 2000 May 2018

Walk from UWA to DNA Tower, Jog down to Synergy Parkland & walk home

Beautiful day in paradise today
1 PM

Stretching 10:00 [1]

Roller and stretching at home

Tuesday Jul 16 #

3 PM

Road Cycling 35:27 [3] 12.36 km (20.9 kph) +91m
shoes: Colnago CLX

Short ride in Kings Park
4 PM

Walking 42:09 [2] 4.04 km (10:26 / km) +12m 10:17 / km
shoes: Ascis 2000 May 2018

Kings Park walk with regular group, looking for flowers and birds to photograph but not too much around that wanted to play along

Monday Jul 15 #

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

Mongoose down to UWA and back 20 mins,

Bike 5.70m 10 minutes,
leg Press 3 * 15 * 120kg
dead lift bar plus 3 * 10 * 40kg
Side ways row 2 * 20 * 17.5kg
bicep curls, 2 * 20* 7kg/7kg 1 * 10 * 7/7kg
Pull down 3 * 20 * 17.5
Seated Row 3 * 20 * 32.5kg
Stretching and roller 10 minutes

Sunday Jul 14 #

11 AM

Walking 49:49 [3] 5.13 km (9:43 / km) +57m 9:12 / km
shoes: Ascis 2000 May 2018

Sunny Sunday walk through Reabold Hill to City Beach

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