Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LOST_Richard

In the 7 days ending Apr 25, 2020:

activity	#	time	miles		km		+m
Road Cycling	4	6:12:28	84.34	(13.6/h)	135.74	(21.9/h)	571
Walking	2	1:39:53	6.44	(15:30)	10.37	(9:38)	78
Gym	2	1:21:45
Running	1	40:56	3.74	(10:57)	6.01	(6:48)	46
FIxed Bike	2	40:24	14.34	(21.3/h)	23.08	(34.3/h)
Total	8	10:35:26	108.87		175.21		694

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Saturday Apr 25, 2020 #

11 AM

Walking 1:12:21 [3] 7.56 km (9:34 / km) +68m 9:09 / km
ahr:93 max:108 shoes: ASICS 2019 Grey 2000

A walk in the park.

Unsurprisingly quite busy near the war memorial

Friday Apr 24, 2020 #

9 AM

Road Cycling 1:13:25 [3] 25.16 km (20.6 kph) +38m
ahr:96 max:117 shoes: Colnago CLX

Stadium and back home.

Spotted Frog (Moreen) in South Perth

Gym (Home) 30:06 [3]
ahr:76 max:91

Tricep / bent over row / side row grey band 20 * 3
Chest press 7/7kg 10 * 3
One arm weight 7kg 10 * 3 each arm
Bicep curls 7/7kg 10 * 3
Stretching and rolling 10 minute

Thursday Apr 23, 2020 #

9 AM

Road Cycling 2:10:33 [3] 52.97 km (24.3 kph) +318m
ahr:121 max:145 shoes: Colnago CLX

Longest ride in a long while, might look up when I last did over 50km, but some AP stalker might do it for me.

C • Clockwise?? 2

Wednesday Apr 22, 2020 #

9 AM

Road Cycling 1:28:42 [3] 30.7 km (20.8 kph) +163m
ahr:98 max:121 shoes: Colnago CLX

Down to Leighton and back to Zamia cafe for essentials

Tuesday Apr 21, 2020 #

9 AM

FIxed Bike warm up/down 10:16 [3] 6.17 km (36.1 kph)
ahr:116 max:132 shoes: Orbit fixed bike

warm up before a run in the park

Running 40:56 [3] 6.01 km (6:48 / km) +46m 6:33 / km
ahr:140 max:153 shoes: ASICS 2019 Grey 2000

Kings Park around and about, as ever the Broadwalk was busy and the rest quiet.

Tried to run in 1 km blocks and stop for a rest / stretch after each km

4 PM

Walking 27:32 [3] 2.81 km (9:49 / km) +10m 9:39 / km
ahr:91 max:106 shoes: ASICS 2019 Grey 2000

Afternoon laps of the lake - lots of little people kicking balls, riding bikes, scooters and dog walking

Monday Apr 20, 2020 #

9 AM

Road Cycling 1:19:48 [3] 26.91 km (20.2 kph) +52m
ahr:97 max:120 shoes: Colnago CLX

4 laps at Tawarri

Essential coffee from the UWA library

Quick trip to Subiaco to get a copy of The Book since I did not get one emailed to me.

C • No email? 2

Sunday Apr 19, 2020 #

9 AM

FIxed Bike 30:08 [3] 16.91 km (33.7 kph)
ahr:105 max:125 shoes: Orbit fixed bike

Gym (Home) 51:39 [3]
ahr:81 max:103

Bicep 7/7kg 10 * 3
Tricep grey band 15 * 3
Squat 7/7kg 15 * 3
Bent over row Grey Band 15 * 3
Rear foot elevated split squat 7/7/kg 10 * 3 each leg
Clams 15 * 3 each side
Dead bugs 10 * 3
Chest press 4/4kg 10 * 3
Pelvic raise 10 * 3
Stretching and Rolling 20 minutes

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