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Training Log Archive: LOST_Richard

In the 7 days ending Nov 21:

activity # timemileskm+m
  River Kayaking 2 2:01:55 5.69(21:26) 9.15(13:19) 11
  Road Cycling3 2:00:33 28.98(14.4/h) 46.65(23.2/h) 251
  Gym1 1:00:03
  Total6 5:02:31 34.67 55.8 262

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Saturday Nov 21 #

1 PM

River Kayaking 1:06:24 [3] 4.76 km (13:57 / km) +10m 13:48 / km
ahr:82 max:127

River Gods tour from Mandoon winery up the Swan River, 50% paid by the Wander out Yonder vochure.

Double rental kayak with Fizzyred

Friday Nov 20 #

10 AM

River Kayaking 55:31 [3] 4.39 km (12:38 / km) +1m 12:37 / km
ahr:103 max:146 shoes: Sea Bird Discover Kayak

Maiden voyage in the new ( 2nd hand) kayak.

Lovely morning, with a gentle sea breeze that was getting stronger,

Spent more time loading and unloading the kayaks on the roof of the car than we did paddelling. Getting better at loading each time.

Thursday Nov 19 #

8 AM

Road Cycling 32:29 [3] 11.31 km (20.9 kph) +48m
ahr:100 max:128 shoes: Colnago CLX

Dropped the car for a service, no good way to ride from Osborne Park back to Shenton Park too many road crossings and crazy drivers running lights, driving too fast and reversing out onto back streets. Might get an Uber this arvo to pick the car up!
2 PM

Road Cycling 21:32 [3] 8.65 km (24.1 kph) +35m
ahr:114 max:131 shoes: Colnago CLX

Return trip to Osbourne Park, took the road route, way too many traffic lights. Had one driver throw some random abuse and lots not respecting the 1m gap rule. Car of course not ready on time!

Wednesday Nov 18 #

8 AM

Gym 1:00:03 [3]
ahr:112 max:148

18th November UWA
Bike 11minute 5.87km 84rpm
Treadmill 20minute 2 walking 10 running @ 7min pace 2 walking 5 running @ 7 min pace 1 walking cool down
Pull down 25kg plus twist 10 * 3
Tricep pull down 12.5kg 10 * 3
Bicep curls 7kg 10 * 3
Chest press 7kg onĀ  bench 10 * 3
Stretching and rolling 10min

Tuesday Nov 17 #

8 AM

Road Cycling 1:06:32 [3] 26.69 km (24.1 kph) +169m
ahr:122 max:147 shoes: Colnago CLX

Nice morning ride, very little wind and nice temperature

2nd fastest recorded

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