Training Log Archive: LOST_RichardIn the 7 days ending Jun 29, 2020:
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Monday Jun 29, 2020 #
Note
(rest day)
Rest day - got caught up with trip planning and watching the rain then it was dark ...
C • Rain 1
Sunday Jun 28, 2020 #
9 AM
Gym (UWA) 53:02 [3]
ahr:81 max:106 shoes: ASICS 2019 Grey 2000
Bike 10minute 5.32km 83rpm
Pull down 20kg 10 * 4 plus twist stretch
Leg extensions 16kg 10 * 4
Chest press 25kg 50
Leg press 60kg 25 * 1 66kg 25 * 1
Bicep curls 7kg 10 * 4
Tricep pull down 12.5kg 10 * 4
Chest press 7kg on fit ball 10 * 4
Stretching and rolling 10 minute
Pull down 20kg 10 * 4 plus twist stretch
Leg extensions 16kg 10 * 4
Chest press 25kg 50
Leg press 60kg 25 * 1 66kg 25 * 1
Bicep curls 7kg 10 * 4
Tricep pull down 12.5kg 10 * 4
Chest press 7kg on fit ball 10 * 4
Stretching and rolling 10 minute
Saturday Jun 27, 2020 #
9 AM
Orienteering 2:45:21 [3] 9.23 km (17:55 / km) +300m 15:25 / km
ahr:97 max:130
Umuna checking tricky tapes to help Helen, should be a nice event. Lots of rocks and plenty of dead fall to stop you going straight. Plenty enough climb!
Orienteering 18:13 [3] 1.34 km (13:38 / km) +37m 11:58 / km
ahr:98 max:113
One last check
Friday Jun 26, 2020 #
9 AM
Gym (UWA) 55:12 [3]
ahr:89 max:116 shoes: ASICS 2019 Grey 2000
Bike 10minute 2.96miles 75 rpm
Dead lift 20kg plus 24kg bar 10 * 4
Pull down 20kg 15 * 4 plus twist stretch
Tricep pull down 10kg 15 * 4
Chest press 7kg on fit ball 10 * 4
Bicep curls 7kg 10 * 4
Stretching and rolling 10 minute
Dead lift 20kg plus 24kg bar 10 * 4
Pull down 20kg 15 * 4 plus twist stretch
Tricep pull down 10kg 15 * 4
Chest press 7kg on fit ball 10 * 4
Bicep curls 7kg 10 * 4
Stretching and rolling 10 minute
Thursday Jun 25, 2020 #
2 PM
Walking 1:06:46 [3] 7.05 km (9:28 / km) +150m 8:34 / km
ahr:102 max:130 shoes: ASICS 2019 Grey 2000
was planning to go to the gym but it was just too nice a sunny Perth winter's day to stay inside so I walked across Reabold to the swimming pool where fizzyred was taking to the water.
Got trapped in the fenced off area in Bold Park. I am sure there is a gap in the fence somewhere but did not have time to find it, next time will try and find a way through.
Still plenty of people out enjoying the trails in Reabold, good to see.
Got trapped in the fenced off area in Bold Park. I am sure there is a gap in the fence somewhere but did not have time to find it, next time will try and find a way through.
Still plenty of people out enjoying the trails in Reabold, good to see.
Wednesday Jun 24, 2020 #
8 AM
Road Cycling 1:18:42 [3] 30.43 km (23.2 kph) +59m
ahr:112 max:129 shoes: Colnago CLX
Mt Henry Bridge and back
Tuesday Jun 23, 2020 #
10 AM
Gym (Regenerate Gym) 27:09 [3]
ahr:89 max:136 shoes: ASICS 2019 Grey 2000
Had a physio session with Adam to free up my shoulder, old war wound!
So did 5 minutes bike, then some leg press, calf raises and bent over row as Adam said to hold off on too much arm or chest work as he had given the shoulder a bit of a work over.
So did 5 minutes bike, then some leg press, calf raises and bent over row as Adam said to hold off on too much arm or chest work as he had given the shoulder a bit of a work over.
4 PM
Walking 42:41 [3] 4.4 km (9:42 / km) +47m 9:12 / km
ahr:87 max:102 shoes: ASICS 2019 Grey 2000
Kings Park Tuesday lap