Training Log Archive: LOST_RichardIn the 7 days ending Jan 25, 2020:
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Friday Jan 24, 2020 #
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
Nice breeze once I was up on the ridge
Thursday Jan 23, 2020 #
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
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, 2020 #
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, 2020 #
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
Struggle up the hills
Monday Jan 20, 2020 #
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
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, 2020 #
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