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Training Log Archive: LOST_Richard

In the 7 days ending Feb 8:

activity # timemileskm+m
  Gym3 3:03:16
  Road Cycling2 2:27:10 34.71(14.2/h) 55.86(22.8/h) 204
  Orienteering1 37:42 3.06(12:19) 4.93(7:39) 45
  Walking1 29:20 1.41(20:47) 2.27(12:55) 31
  Water Walking1 22:00 0.71(30:59) 1.14(19:15) 114
  Total8 6:59:28 39.89 64.2 394

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Friday Feb 7 #

8 AM

Gym 1:01:50 [3]
ahr:99 max:135 shoes: ASICS 2019 Grey 2000

7th February UWA
Step machine 5.minute. 0.35miles
Bike 5minute 2.26km 103 rpm
Row 5minute 1.120m
Side row pull down 12.5kg * 10 * 3 each side
Tricep pull down 12.5kg * 10 * 3
Adduction 50kg * 15 * 3
Abduction 40kg * 15 * 3
Lateral pull down 30kg * 10 * 3
Bicep curls 8/8kg * 10 * 3
Bent over row 25kg * 10 * 3
Stretching and rolling 10minute
5 PM

Walking 29:20 [3] 1.41 mi (20:47 / mi) +31m 19:28 / mi
ahr:87 max:112

Thursday Feb 6 #

9 AM

Road Cycling 1:16:04 [3] 30.8 km (24.3 kph) +158m
ahr:127 max:144 shoes: Colnago CLX

Lieghton Beach figure of eight ride.

Humid but not too much wind

Wednesday Feb 5 #

9 AM

Gym (UWA ) 1:09:07 [3]
ahr:93 max:132 shoes: ASICS 2019 Grey 2000

5th February UWA
Rowing 10minute 2.01km
Dead lift 35kg * 10* 3
Leg press 70kg * 10 * 3 *
Adduction 50kg * 15 * 3
Abduction 40kg * 15 * 3
Calf raise 35kg * 15 * 3
Side row 12.5 * 10 * 3 each side
Tricep pull down 12.5kg * 10 * 3
Pull down 30kg * 15 * 3
Bicep curls 8/8kg * 10 * 3
Stretching and rolling 10 minute

Tuesday Feb 4 #

10 AM

Water Walking 22:00 [3] 1.14 km (19:15 / km) +114m 12:50 / km
ahr:108 max:124

did 1km of water walking and then 50m swimming

Surprisingly hard work pushing through the water, but did have the incentive of racing Fizzyred up and down the lane!
5 PM

Orienteering 37:42 [3] 4.93 km (7:39 / km) +45m 7:19 / km
ahr:141 max:154 shoes: ASICS 2019 Grey 2000

A couple of training courses in Kings Park. A little hot with 42.7 degrees max today and still around 40 at 6pm

Monday Feb 3 #

8 AM

Road Cycling 1:11:06 [3] 25.06 km (21.1 kph) +46m
ahr:107 max:135 shoes: Colnago CLX

Into the wind to South Perth, where Fizzyred said not fun, so we had a coffee and she headed home.

I carried on to the Stadium so that I could enjoy the wind at my back on the way home.

Easterly was gusting to 30km/hr in the city

Sunday Feb 2 #

10 AM

Gym 52:19 [3]
ahr:90 max:116 shoes: ASICS 2019 Grey 2000

2nd February UWA
Bike 10minute 5km
Dead lift 30kg * 10 * 3
Leg press 70kg * 10 * 3
Pull down 30kg * 10 * 3
Side row 12.5kg * 10 * 3 each side
Tricep pull down 12.5kg * 10 * 3
Bicep curls 8/8kg * 10 * 3
Chest press bench 8/8 kg * 10 * 3
Stretching and rolling 10minute

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