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Training Log Archive: LOST_Richard

In the 7 days ending Jan 18:

activity # timemileskm+m
  Road Cycling3 4:08:45 56.95(13.7/h) 91.65(22.1/h) 434
  Gym3 3:17:52
  Running1 43:28 3.62(12:00) 5.83(7:28) 63
  Walking1 25:45 1.6(16:06) 2.58(10:00) 9
  Total8 8:35:50 62.17 100.05 507

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Saturday Jan 18 #

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

Friday Jan 17 #

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!

Thursday Jan 16 #

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 #

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

Tuesday Jan 14 #

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
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 #

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

Sunday Jan 12 #

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

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