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Training Log Archive: LOST_Richard

In the 7 days ending Nov 14:

activity # timemileskm+m
  Gym2 2:00:56
  Road Cycling1 1:07:11 16.37(14.6/h) 26.34(23.5/h) 47
  Walking1 19:31 1.31(14:52) 2.11(9:14) 3
  Orienteering1 18:44 1.62(11:32) 2.62(7:10) 38
  Bush Walking1 12:36 0.74(17:08) 1.18(10:39)
  Total5 3:58:58 20.04 32.25 88

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Saturday Nov 14 #

5 PM

Orienteering race 18:44 [3] 2.62 km (7:10 / km) +38m 6:40 / km
ahr:145 max:160 shoes: ASICS 2019 Grey 2000

Metro event at Joondalup

Was entered for the medium course but with lots a rain squals and the fact that I had not run at all for six or seven weeks I decided to drop down to short.

Note Perth now has the wettest November on record and it only the 14th of tthe month.

Took the South route and saw Duncan and Noel on the out and back section, Duncan 100m in front was surprised to see Noel in front at the last control, Duncan had missed a track an run an extra 3-400m to give Noel the win. Me 3rd just a bit ahead of Ruben who is going well

Friday Nov 13 #

8 AM

Gym (UWA) 1:00:55 [3]
ahr:88 max:122

13th November UWA
Bike minute 13min 6.55km 82rpm
Dead lift 20kg plus 24kg bar 10 * 3
Leg press 70kg 50 * 2
Abduction 40kg 15 * 3
Adduction 40kg 15 * 3
Pull down 25kg plus twist 10 * 3
Tricep pull down 12.5kg 10 * 3
Chest press 7kg on fit 10 * 3
Bicep curls 7kg 10 * 3
Bent over row 22.5kg 10 * 3
Stretching and rolling 10min

Walking 19:31 [3] 2.11 km (9:14 / km) +3m 9:11 / km
ahr:94 max:105 shoes: ASICS 2019 Grey 2000

From UWA Gym -> Home

Thursday Nov 12 #

9 AM

Road Cycling 1:07:11 [3] 26.34 km (23.5 kph) +47m
ahr:117 max:139 shoes: Colnago CLX

Stadium and back, checking out developments over the last month.

New large party barge now between Narrows Bridge and EQ

Slow progress on the bridge climb / zip line at Matagarup Bridge

Nothing more at the apartments east of the Causeway, been a sand pile for a long time, I hope no one bought off the plans 5+ years ago when it started!

Light SW made for a bit of effort on the way back after not being on the road bike for 4 weeks

Wednesday Nov 11 #

9 AM

Gym 1:00:01 [3]
ahr:89 max:136

11th November UWA
Bike 10minute 5.9km 93rpm
Rowing 5minute 1.005km
Dead lift 20kg plus 24kg bar 10 * 3
Leg press 70kg 15 * 3
Pull down 25kg plus twist 10 * 3
Tricep pull down 12.5kg 10* 3
Bicep curls 7kg 10 * 3
Chest press 7kg on fit 10 * 3
Stretching and rolling 10min

Sunday Nov 8 #

2 PM

Bush Walking 12:36 [1] 1.18 km (10:39 / km)
ahr:90 max:99

Castle Rock to Meelup stroll, then a quick dip. Delightful day sunny no wind, flat calm ocean. Storm comming in tomorrow as we head back to Perth

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