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Training Log Archive: LOST_Richard

In the 7 days ending Feb 22, 2020:

activity	#	time	miles		km		+m
Road Cycling	5	5:31:57	74.72	(13.5/h)	120.25	(21.7/h)	381
Gym	2	2:06:10
Orienteering	1	39:28	3.11	(12:41)	5.01	(7:53)	6
Water Walking	1	19:18	0.62	(31:07)	1.0	(19:20)	63
Swimming	1	10:00	0.09	(1:47:17)	0.15	(1:06:40)
Total	8	8:46:53	78.54		126.4		450

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Friday Feb 21, 2020 #

Swimming 10:00 [3] 0.15 km (1:06:40 / km)

getting further by 50m each time

9 AM

Water Walking 19:18 [3] 1.0 km (19:20 / km) +63m 14:43 / km
ahr:112 max:135

Session at Claremont pool

Thursday Feb 20, 2020 #

7 AM

Road Cycling 2:00:41 [3] 46.53 km (23.1 kph) +120m
ahr:122 max:143 shoes: Colnago CLX

Shelly Bridge with Sven

nice to have the freeway path back open

Wednesday Feb 19, 2020 #

8 AM

Gym 56:33 [3]
ahr:92 max:117 shoes: ASICS 2019 Grey 2000

19th February UWA
Bike 10minute 5.2km 82 rpm gentle effort this morning
Dead lift 35kg * 15 * 3
Leg press 80kg * 15 * 3 .ca¹¹¹1
Pull down 32.5kg * 15 * 3
Tricep pull down 12.5kg * 10 * 3
Calf raise 35kg * 10 * 3
Side row pull down 12.5kg * 10 * 3 each side
Bicep curls 8/8kg * 10 * 38
Chest press 8/8kg * 10 * 3 off bench
Stretching and rolling 10min

Tuesday Feb 18, 2020 #

8 AM

Road Cycling 1:52:29 [3] 39.2 km (20.9 kph) +118m
ahr:108 max:126 shoes: Colnago CLX

Out to Bayswater with Sven, very windy and felt like I was standing on the pedals to keep going forward on Matilda Bay.

5 PM

Orienteering 39:28 [3] 3.11 mi (12:41 / mi) +6m 12:37 / mi
ahr:133 max:165 shoes: ASICS 2019 Grey 2000

UWA sprint nav training 4 * 1.2km courses

Road Cycling 18:00 [3] 5.6 km (18.7 kph) +19m
ahr:118 max:130 shoes: Mongoose Shopping Bike

Commute to OWA training

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

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