Training Log Archive: LOST_RichardIn the 7 days ending Jan 18, 2020:
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Saturday Jan 18, 2020 #
11 AM
Gym (UWA) 1:10:00 [3]
ahr:92 max:145 shoes: ASICS 2019 Grey 2000
16th January UWA
Bike 10minute 5.8km 90 rpm
Dead lift 35kg * 10 * 3
Leg press 70kg * 15 * 3
Side row pull down 15kg * 10 * 3 each side
Chest press 10kg * 10 * 3
Pull down 30kg * 10 * 3
Abduction 40kg * 15 * 3
Adduction 40kg * 30 * 2 45kg * 20 * 1
Calf raise 35kg * 15 * 3
Triceps pull down 12.5kg * 10 * 3
Stretching and rolling 10 minute
Bike 10minute 5.8km 90 rpm
Dead lift 35kg * 10 * 3
Leg press 70kg * 15 * 3
Side row pull down 15kg * 10 * 3 each side
Chest press 10kg * 10 * 3
Pull down 30kg * 10 * 3
Abduction 40kg * 15 * 3
Adduction 40kg * 30 * 2 45kg * 20 * 1
Calf raise 35kg * 15 * 3
Triceps pull down 12.5kg * 10 * 3
Stretching and rolling 10 minute
Friday Jan 17, 2020 #
8 AM
Road Cycling 1:40:12 [3] 38.25 km (22.9 kph) +230m
ahr:115 max:138 shoes: Colnago CLX
Out to find a frog
Strange burnt smell at Cottesloe, it could be the round again smoke from the east coast fires?
Police incident at swanbourne when a paddy wagon put on the siren. Mad waving from constable Cassie!
Strange burnt smell at Cottesloe, it could be the round again smoke from the east coast fires?
Police incident at swanbourne when a paddy wagon put on the siren. Mad waving from constable Cassie!
Thursday Jan 16, 2020 #
9 AM
Running 43:28 [3] 5.83 km (7:28 / km) +63m 7:05 / km
ahr:135 max:158 shoes: ASICS 2019 Grey 2000
Made it up the broadwalk in one go!
Wednesday Jan 15, 2020 #
9 AM
Gym 1:06:00 [3]
ahr:96 max:141 shoes: ASICS 2019 Grey 2000
15th January UWA
Rowing 10mins 2.060km pb
Dead lift 35kg * 10 * 3
Leg press 70kg * 10 * 3
Biceps curl 8/8kg * 10 * 3
Fit ball chest press 8/8kg * 10 * 3
One arm row on bench 8kg * 10 * 3 each side
Calf raise 30kg * 15 * 3
Abduction 35kg * 15 * 2 40kg * 15 * 1
Adduction 35kg * 15 * 1 40kg * 15 * 2
Pull Down 30kg * 10 * 3
Triceps pull down 12.5kg * 10 * 3
Stretching and rolling 10mins
Rowing 10mins 2.060km pb
Dead lift 35kg * 10 * 3
Leg press 70kg * 10 * 3
Biceps curl 8/8kg * 10 * 3
Fit ball chest press 8/8kg * 10 * 3
One arm row on bench 8kg * 10 * 3 each side
Calf raise 30kg * 15 * 3
Abduction 35kg * 15 * 2 40kg * 15 * 1
Adduction 35kg * 15 * 1 40kg * 15 * 2
Pull Down 30kg * 10 * 3
Triceps pull down 12.5kg * 10 * 3
Stretching and rolling 10mins
Tuesday Jan 14, 2020 #
9 AM
Road Cycling 1:21:15 [3] 25.89 km (19.1 kph) +43m
ahr:94 max:125 shoes: Colnago CLX
Stadium and back via Wholefood Circus for coffee.
Warm morning
Warm morning
5 PM
Walking 25:45 [3] 2.58 km (10:00 / km) +9m 9:49 / km
ahr:84 max:95
Three laps of Lake Jualbup
Monday Jan 13, 2020 #
9 AM
Road Cycling 1:07:18 [3] 27.5 km (24.5 kph) +161m
ahr:127 max:148 shoes: Colnago CLX
Cottesloe figure of eight ride.
Tried to hold on to a random wheel along the bike path but Mr Random was too strong up the rise to Swanbourne for me. I kept him in sight until the end of the path.
No cars doing silly things but have a lady push her baby in a stroller out in front of me as I went around Allen Park
Tried to hold on to a random wheel along the bike path but Mr Random was too strong up the rise to Swanbourne for me. I kept him in sight until the end of the path.
No cars doing silly things but have a lady push her baby in a stroller out in front of me as I went around Allen Park
Sunday Jan 12, 2020 #
Note
Santa Claus brought me a new Vivoactive watch. I now get praise from my new Garmin friend: Today I got a Like to Like badge and I seemed to have kicked more goals in the last three weeks than Lionel Messi!
9 AM
Gym 1:01:52 [3]
ahr:89 max:125 shoes: ASICS 2019 Grey 2000
Focus on upper body
12th January UWA
Rowing 10 minutes 1960m
Biceps curl 8/8kg * 10 * 3
Fit ball chest press 8/8kg * 10 * 3
Seated row 35kg * 10 * 3
Triceps pull down 10kg * 15 * 1 12.5kg * 10 * 2
Side row 15kg * 15 * 3 each side
Pull Down 25kg 15 * 3
Bent over row 25kg * 10 * 3
Leg press 70kg * 10 * 3
Stretching and rolling 10mins
12th January UWA
Rowing 10 minutes 1960m
Biceps curl 8/8kg * 10 * 3
Fit ball chest press 8/8kg * 10 * 3
Seated row 35kg * 10 * 3
Triceps pull down 10kg * 15 * 1 12.5kg * 10 * 2
Side row 15kg * 15 * 3 each side
Pull Down 25kg 15 * 3
Bent over row 25kg * 10 * 3
Leg press 70kg * 10 * 3
Stretching and rolling 10mins