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Training Log Archive: LOST_Richard

In the 7 days ending Jan 25:

activity # timemileskm+m
  Road Cycling2 3:06:39 41.92(13.5/h) 67.47(21.7/h) 300
  Gym2 1:49:19
  Walking2 1:47:59 6.93(15:35) 11.15(9:41) 140
  Running1 36:52 3.12(11:49) 5.02(7:21) 107
  Total6 7:20:49 51.97 83.64 547

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Friday Jan 24 #

10 AM

Walking 1:02:47 [3] 6.55 km (9:35 / km) +116m 8:48 / km
ahr:105 max:129

Reabold to City Beach.

Nice breeze once I was up on the ridge

Thursday Jan 23 #

9 AM

Road Cycling 1:01:56 [3] 19.8 km (19.2 kph) +104m
ahr:93 max:119 shoes: Colnago CLX

Gentle spin out to Christchurch and back

Gym 45:51 [3]
ahr:83 max:116 shoes: ASICS 2019 Grey 2000

UWA 23rd January
Seated row 30kg * 10 * 3
Bicep curls 8/8kg * 10 *,3
Chest press fit ball 8/8kg * 10 * 3
One arm row on bench 8kg * 10 * 3 each side
Tricep pull down 12.5kg * 10 * 3
Pull down 30kg * 10 * 3
Side row pull down 17.5kg * 10 * 3
Bent over row 25kg * 10 * 3
Plank 2 * 1minute
Stretching and rolling 10 minute

Road Cycling 17:00 [3] 5.2 km (18.4 kph) +13m
ahr:102 max:113

UWA to Home

Wednesday Jan 22 #

8 AM

Road Cycling 1:47:43 [3] 42.47 km (23.7 kph) +184m
ahr:116 max:141 shoes: Colnago CLX

Around the river, somewhat windy made for a hard section back along Matilda Bay

Tuesday Jan 21 #

9 AM

Running 36:52 [3] 5.02 km (7:21 / km) +107m 6:38 / km
ahr:142 max:153 shoes: ASICS 2019 Grey 2000

Zambia path @ Resold hill.

Struggle up the hills

Monday Jan 20 #

9 AM

Gym 1:03:28 [3]
ahr:92 max:138 shoes: ASICS 2019 Grey 2000

20th January UWA
Rowing 10minute 2.65km phone
Dead lift 35kg * 10 * 3
Leg press 70kg * 15 * 3
Side row pull down 15kg * 10 * 3
Chest press 10kg * 10 * 3
Bicep curls 8/8kg * 10 * 3
Bent over row 25kg * 10 * 3
Tricep pull down 12.5kg * 10 * 3
Calf raise 35kg * 15 * 3
Stretching and rolling 10 minute

Plus 10 minutes each way on the Mongoose

Sunday Jan 19 #

2 PM

Walking 45:12 [3] 4.6 km (9:49 / km) +24m 9:34 / km
ahr:92 max:110 shoes: ASICS 2019 Grey 2000

Wander back through Kings Park after a coffee at Botanic

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