Training Log Archive: LOST_RichardIn the 7 days ending Mar 7, 2020:
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Saturday Mar 7, 2020 #
Running 41:41 [3] 5.83 km (7:09 / km) +63m 6:47 / km
ahr:135 max:158 shoes: ASICS 2019 Grey 2000
More humid weather for Perth so way too much sweat
Friday Mar 6, 2020 #
Gym 56:12 [3]
ahr:101 max:149 shoes: ASICS 2019 Grey 2000
Bike 10minute 5.52km 87rpm (slack effort!)
Tread mill 11minute 1.44km 7:38 pace 7min @ 9km/hr
Seated row 37.5kg * 10 * 3
Tricep pull down 12.5kg * 10 * 3
Chest press machine 10kg * 10 * 3
Calf raise 35kg * 15 qq* 3
Chin dip 40kg * 10 * 1
Leg press 70kg * 10 * 3
Stretching and rolling 10min
Thursday Mar 5, 2020 #
Water Walking 20:15 [3] 1.03 km (19:40 / km) +56m 15:27 / km
ahr:110 max:130
Swimming 7:00 [3] 0.24 km (29:03 / km)
ahr:93 max:104
Wednesday Mar 4, 2020 #
Road Cycling hills 58:37 [3] 21.87 km (22.4 kph) +211m
ahr:111 max:146 shoes: Colnago CLX
Had to go at 10:30 as builder working in the house and Nicole was out at the gym - rather warm by that time!
Tuesday Mar 3, 2020 #
Orienteering 35:24 [3] 4.59 km (7:43 / km)
ahr:128 max:143 shoes: ASICS 2019 Grey 2000
Courses with 2, 3, 4, 5 or 6 controls and the idea was to pick one remember the course and take a control description so you could check the number on the tapes as you went around.
Had a mismatch on the first course or 3 controls where I studied map 3.i but had descriptions for 3.e so I thought how bad can i be when I could not find any tapes matching my control descriptions!
It got easier the more you did as you started to remember the map and control locations.
A fun exercise and a good turn out of around 20 people.
Monday Mar 2, 2020 #
Gym 1:04:49 [3]
ahr:104 max:147 shoes: ASICS 2019 Grey 2000
Bike 10minute 6.5km 102rpm max 120rpm
Rowing 5minute 1.05km
Dead lift 35kg * 10 * 3
Leg press 80kg * 15 * 3 * 10
Bent over row 25kg * 10 * 3
Tricep pull down 12.5kg * 10 * 3
Pull down 30kg * 15 * 3
Calf raise 35kg * 10 * 3
Side row pull down 12.5kg * 10 * 3 each side
Bicep curls 8/8kg * 10 * 3
Chest press 8/8kg * 10 * 3
Stretching and rolling 10min
Walking 19:25 [3] 2.11 km (9:13 / km) +14m 8:55 / km
ahr:95 max:104 shoes: ASICS 2019 Grey 2000
Sunday Mar 1, 2020 #
Road Cycling 1:52:36 [3] 43.69 km (23.3 kph) +225m
ahr:113 max:138 shoes: Colnago CLX