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Training Log Archive: LOST_Richard

In the 7 days ending Mar 1, 2020:

activity	#	time	miles		km		+m
Road Cycling	5	6:21:20	87.19	(13.7/h)	140.32	(22.1/h)	640
Gym	1	1:09:47
Walking	1	47:39	3.15	(15:08)	5.07	(9:24)	93
Orienteering	1	28:30	2.49	(11:27)	4.01	(7:07)	45
Total	7	8:47:16	92.83		149.4		777

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Sunday Mar 1, 2020 #

8 AM

Road Cycling 1:52:36 [3] 43.69 km (23.3 kph) +225m
ahr:113 max:138 shoes: Colnago CLX

River ride with Edward on his new shinny bike

C • cyfac? 4

Saturday Feb 29, 2020 #

9 AM

Road Cycling 1:19:26 [3] 31.48 km (23.8 kph) +192m
ahr:111 max:131 shoes: Colnago CLX

Coast then N. Freo, Mosman, Peppy Grove ..

Thursday Feb 27, 2020 #

9 AM

Walking 47:39 [3] 5.07 km (9:24 / km) +93m 8:37 / km
ahr:96 max:116 shoes: ASICS 2019 Grey 2000

Nice to walk in the rain

Wednesday Feb 26, 2020 #

8 AM

Road Cycling 8:54 [3] 2.37 km (16.0 kph)
ahr:86 max:103 shoes: Mongoose Shopping Bike

To UWA gym

Gym 1:09:47 [3]
ahr:98 max:126 shoes: ASICS 2019 Grey 2000

26th February UWA
Bike 10minute 6.05km 95rpm
Rowing 5minute 1.05km
Dead lift 30kg * 10 * 3
Leg press 80kg * 15 * 3 * 10
Bent over row 25kg * 10 * 3
Tricep pull down 12.5kg * 10 * 3
Adduction 60kg * 15 * 3
Abduction 50kg * 15 * 3
Calf raise 35kg * 10 * 3
Side row pull down 12.5kg * 10 * 3 each side
Bicep curls 8/8kg * 10 * 3
One arm row on bench 8kg * 10 * 3 each side
Stretching and rolling 10min

Road Cycling 11:35 [3] 2.93 km (15.2 kph) +9m
ahr:94 max:108 shoes: Mongoose Shopping Bike

Home from gym checked out the lake to see if the rain had filled it up. Only a small puddle.

Swans were dicing with death at the junction of Derby and Aberdare roads, I guess the lake dried out so looking for a new home

(* This is what Auto-incorrect did to those street names! "Derbyshire and Where are")

Tuesday Feb 25, 2020 #

8 AM

Road Cycling 45:37 [3] 15.87 km (20.9 kph) +69m
ahr:93 max:111 shoes: Colnago CLX

Home to Bathers Beach to have a 2nd look at the sculptures. Nice NE breeze at our backs.

A lot less crowded than on the weekend and a dead flat ocean

C • HR 5

Road Cycling 48:03 [3] 15.72 km (19.6 kph) +82m
ahr:101 max:125 shoes: Colnago CLX

Back home with a gentle sea breeze most of the way.

Getting a bit too warm so just spinning and keeping the heart rate down

5 PM

Orienteering 28:30 [3] 4.01 km (7:07 / km) +45m 6:44 / km
ahr:134 max:158 shoes: ASICS 2019 Grey 2000

O Training in Kings Park

200m hard up the broadwalk planning route on random maps. I picked Mt Alexandra which is tricky to plan and run

Last lap ran up to the middle of the Broadwalk to take it to 4km overall

Monday Feb 24, 2020 #

8 AM

Road Cycling 1:15:09 [3] 28.26 km (22.6 kph) +63m
ahr:114 max:139 shoes: Colnago CLX

Stadium and back - still in clean up mode from the Queen concert so not able to do a lap of the stadium without heading onto the grass.

With Queen at the Stadium on Sunday and Michael Buble at the Arena last Friday and various Perth Festival concerts etc. I wonder what the venn diagram of patrons to the events would look like?

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