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Training Log Archive: LOST_Richard

In the 7 days ending Feb 15:

activity # timemileskm+m
  Road Cycling4 2:48:28 33.41(11.9/h) 53.77(19.1/h) 344
  Gym2 2:10:59
  Orienteering1 39:44 3.34(11:54) 5.38(7:24) 6
  Water Walking1 23:54 0.8(29:53) 1.29(18:34) 220
  Running1 19:01 1.87(10:10) 3.01(6:19) 4
  Total8 6:22:06 39.42 63.44 574

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Saturday Feb 15 #

5 PM

Orienteering 39:44 [3] 5.38 km (7:24 / km) +6m 7:21 / km
ahr:135 max:151 shoes: ASICS 2019 Grey 2000

Kent St weir metro event.

Got what seemed to be a reasonably efficient route and managed to keep moving, jogging, most of the way.

Unlikely to get to many more events with Festival stuff the next two weeks

Friday Feb 14 #

9 AM

Road Cycling 17:54 [3] 4.14 km (13.9 kph) +64m
ahr:107 max:126 shoes: Mongoose Shopping Bike

11 AM

Road Cycling 27:00 [3] 8.03 km (17.8 kph) +33m
ahr:82 max:113 shoes: Mongoose Shopping Bike

To Kings Park, Roe Carpark overlooking the river to hear a welcome and talk on country by Barry McGuire and his Mum. Wonderful to learn a bit more about the land in which we live. A good benefit from our volunteer effort for Perth Festival.

Stopped at Botanic for a coffee too and then to Hollywood Hospital for a blood test.

Thursday Feb 13 #

9 AM

Water Walking 23:54 [3] 1.29 km (18:34 / km) +220m 10:00 / km
ahr:113 max:126

1km water walking
100m swimming

GPS says 200m swimming, but I did 4 * 25m lengths?

Wednesday Feb 12 #

9 AM

Gym 1:06:22 [3]
ahr:96 max:136 shoes: ASICS 2019 Grey 2000

12th February UWA
Bike 10minute 6.06km 96rpm
Rowing 5min 1110m hard
Bent over row 27.5kg * 10 * 3
Leg press 70kg * 15 * 3,
Pull down 32.5kg * 15 * 3
Tricep pull down 12.5kg * 10 * 3
Calf raise 35kg * 15 * 3
Adduction 60kg * 15 * 3
Abduction 50kg * 15 * 3
Bicep curls 8/8kg * 10 * 3
Chest press 8/8kg * 10 * 3 off bench
Stretching and rolling 10min

Tuesday Feb 11 #

9 AM

Road Cycling 1:04:04 [3] 19.5 km (18.3 kph) +27m
ahr:88 max:107 shoes: Colnago CLX

Tawarri laps

Running 19:01 [4] 3.01 km (6:19 / km) +4m 6:17 / km
ahr:143 max:162 shoes: ASICS 2019 Grey 2000

3 laps of Jake Jualbup

6:34
6:23
6:01

Stopped for stretch between 2km and the last km

Monday Feb 10 #

8 AM

Road Cycling 59:30 [3] 22.1 km (22.3 kph) +220m
ahr:114 max:147 shoes: Colnago CLX

Kings Park laps, 4 times up Heartbreak Hill

Sunday Feb 9 #

10 AM

Gym 1:04:37 [3]
ahr:87 max:116 shoes: ASICS 2019 Grey 2000

9th February UWA
Bike 10minute 5.45km 87rpm
Dead lift 35kg * 10 * 3
Leg press 70kg * 15 * 3
Pull down 32.5kg * 15 * 3
Tricep pull down 12.5kg * 10 * 3
Calf raise 35kg * 15 * 3
Adduction 60kg * 15 * 3
Abduction 50kg * 15 * 3
Bicep curls 8/8kg * 10 * 3
Chest press 8/8kg * 10 * 3 off bench
One arm row on bench 8kg * 10 * 3 each side
Stretching and rolling 10min

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