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Training Log Archive: LOST_Richard

In the 7 days ending Oct 10, 2020:

activity	#	time	miles		km		+m
Road Cycling	3	2:57:49	39.19	(13.2/h)	63.08	(21.3/h)	376
Gym	2	1:57:17
Walking	1	39:12	2.72	(14:25)	4.38	(8:58)	50
Bush Walking	1	32:20	1.45	(22:20)	2.33	(13:53)	14
FIxed Bike	1	30:50	10.41	(20.3/h)	16.76	(32.6/h)
Orienteering	1	30:09	2.39	(12:37)	3.84	(7:51)
Total	9	7:07:37	56.16		90.39		440

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Saturday Oct 10, 2020 #

8 AM

Gym 1:01:40 [3]
ahr:90 max:130 shoes: ASICS 2019 Grey 2000

UWA gym 10th October
Bike 10min 2.95miles
Rowing 10minute 2.050m
Leg press 70kg 50 *2
Adduction 45kg 15 * 3
Abduction 45kg 15 * 3
Bicep curls 7kg 10 * 3
Chest press 7kg on fit ball 10 * 3
Tricep pull down 12.5kg 10 * 3
Pull 25kg with twist 10 * 3³
Stretching and rolling 10min

Friday Oct 9, 2020 #

9 AM

Road Cycling 54:11 [3] 16.78 km (18.6 kph) +99m
ahr:102 max:126 shoes: Colnago CLX

Road Cycling 5:37 [3] 1.96 km (20.9 kph)
ahr:79 max:94 shoes: Colnago CLX

Thursday Oct 8, 2020 #

10 AM

Road Cycling 51:49 [3] 17.19 km (19.9 kph) +107m
ahr:100 max:128 shoes: Colnago CLX

Easy ride to Swanbourne and back

1 PM

FIxed Bike 30:50 [3] 16.76 km (32.6 kph)
ahr:117 max:131 shoes: Orbit fixed bike

30 minute spin reading the papers from the weekend

Wednesday Oct 7, 2020 #

9 AM

Gym 55:37 [3]
ahr:88 max:114

UWA 7th October
Bike 10min 2.94 miles
Dead lift 25kg 10 * 3
Leg press 70kg 50 * 2
Pull down 25kg plus twist 10 * 3
Tricep pull down 12.5kg 10 * 3
Bent over row 20kg 10 * 3
Bicep curls 7kg 10 * 3
Chest press 7kg on fit ball 10 * 3
Stretching and rolling 10min

Tuesday Oct 6, 2020 #

9 AM

Road Cycling 1:06:12 [3] 27.14 km (24.6 kph) +170m
ahr:114 max:145 shoes: Colnago CLX

First time for quite a while I have done this ride. (Edit nearly two years!)

Moderate NE wind made it much easier back down the coast

4 PM

Walking 39:12 [3] 4.38 km (8:58 / km) +50m 8:29 / km
ahr:96 max:114

Kings Park Tuesday walk, solo effort so going fast

Monday Oct 5, 2020 #

9 AM

Bush Walking 32:20 [1] 2.33 km (13:53 / km) +14m 13:28 / km
ahr:85 max:119

Short walk at Pelican Point looking for birds.

Photos on Facebook later

Sunday Oct 4, 2020 #

10 AM

Orienteering race (Relay Champs) 15:09 [3] 1.93 km (7:51 / km)
ahr:140 max:151 shoes: ASICS 2019 Grey 2000

1st leg of the relay, pretty much knew my way around UWA so no navigating just trying to get the flow

Orienteering race (Relay Champs) 15:00 [3] 1.91 km (7:50 / km)
ahr:141 max:153 shoes: ASICS 2019 Grey 2000

3rd leg of the relay almost the same distance and pace as leg 1.

Computer says no punch at #6 which is a mystery to me as I definitely went there and the GPS trace confirms it. Not a sheep station and may have helped LOST not winning back the Rutty Rock

C • Probably a good thing 7

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