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Training Log Archive: LOST_Richard

In the 7 days ending Feb 17, 2020:

activity	#	time	miles		km		+m
Road Cycling	5	3:09:45	37.65	(11.9/h)	60.59	(19.2/h)	249
Gym	2	2:15:59
Orienteering	1	39:44	3.34	(11:54)	5.38	(7:24)	6
Water Walking	1	23:54	0.8	(29:53)	1.29	(18:34)	220
Running	1	19:01	1.87	(10:10)	3.01	(6:19)	4
Total	8	6:48:23	43.66		70.26		479

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Monday Feb 17, 2020 #

9 AM

Road Cycling 8:39 [3] 2.32 km (16.1 kph) +5m
ahr:90 max:117 shoes: Mongoose Shopping Bike

To UWA gym

O week so lots of groups of freshers been shown through the gym

Some interesting hair styles and colours on display

C • O 3

Gym 1:09:37 [3]
ahr:106 max:143 shoes: ASICS 2019 Grey 2000

17th February UWA
Bike 10minute 6.52km 103rpm
Rowing 5min 1.11km hard!
Dead lift 35kg * 10 * 3
Leg press 70kg * 15 * 1 80kg * 15 * 2
Pull down 32.5kg * 15 * 3
Tricep pull down 12.5kg * 10 * 3
Glute press 40kg * 10 * 3
Adduction 60kg * 15 * 2 65kg * 15 * 1
Abduction 50kg * 15 * 3
Bicep curls 8/8kg * 10 * 3
Chest press 8/8kg * 10 * 3 off bench
Stretching and rolling 10min

Road Cycling 11:19 [3] 3.04 km (16.1 kph) +13m
ahr:103 max:116 shoes: Mongoose Shopping Bike

Home from UWA

Sunday Feb 16, 2020 #

8 AM

Road Cycling 1:00:49 [3] 23.56 km (23.2 kph) +107m
ahr:107 max:127 shoes: Colnago CLX

Christchurch and back to Wholefood Circus for coffee

Saturday Feb 15, 2020 #

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

C • Many more events 4

Friday Feb 14, 2020 #

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, 2020 #

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?

C • GPS 6

Wednesday Feb 12, 2020 #

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, 2020 #

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

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