Training Log Archive: LOST_RichardIn the 7 days ending Jan 23, 2021:
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Saturday Jan 23, 2021 #
8 AM
Road Cycling 1:09:04 [3] 26.11 km (22.7 kph) +151m
ahr:110 max:134 shoes: Colnago CLX
N Freo and back to check on the Covid prisoner - seems to be fine but looking forward to Wednesday
5 PM
Orienteering race 16:50 [4] 2.32 km (7:16 / km) +24m 6:55 / km
ahr:136 max:160 shoes: Asics 2000 / 7 Dec 7th
Mullaloo MetrO
After many warning about the beach and strong hints that it was likely not the best route choice, I headed north to #106 then a short sand track to #107 which got softer closer to the beach. Spotted that #107 had a path through to link up with #130 & #102 and finish with #101 so my route was settled and I just had to struggle up the hills to #103.
With Duncan not there, maybe the hamstring did not recover from last week, Noel still in ISO and Ruben taking too much of the beach I had a good chance to take a race after lots of 2nd places and a OOB DQ last week. Managed to get home around a minute ahead of Ian F who is back running.
Unlikely to get to 7 races with a Birthday Party and Wedding over the next three weeks but might get to Ricky's farewell event on the 6th
After many warning about the beach and strong hints that it was likely not the best route choice, I headed north to #106 then a short sand track to #107 which got softer closer to the beach. Spotted that #107 had a path through to link up with #130 & #102 and finish with #101 so my route was settled and I just had to struggle up the hills to #103.
With Duncan not there, maybe the hamstring did not recover from last week, Noel still in ISO and Ruben taking too much of the beach I had a good chance to take a race after lots of 2nd places and a OOB DQ last week. Managed to get home around a minute ahead of Ian F who is back running.
Unlikely to get to 7 races with a Birthday Party and Wedding over the next three weeks but might get to Ricky's farewell event on the 6th
Friday Jan 22, 2021 #
9 AM
River Kayaking 1:43:20 [3] 8.39 km (12:19 / km) +22m 12:09 / km
ahr:88 max:121 shoes: Sea Bird Discover Kayak
Canning Bridge to Mt Henry and into nice quiet backwater. Jellyfish soup.
Pretty warm morning once the wind dropped
Pretty warm morning once the wind dropped
Wednesday Jan 20, 2021 #
9 AM
Gym 1:01:05 [3]
ahr:83 max:105
shoes: Asics 2000 / 7 Dec 7th
20th January UWA
Bike 10:30min 5.07km
Treadmill 10 minute walking 1km
Side row 12.5kg 10 * 3 each side
Bicep curls on pulley machine 5kg each arm 10 * 3
Tricep pull down 12.5kg 10 * 3
Pull down 25kg plus twist 10 * 3
Seated row 20kg 10 * 1 25kg 10 * 2
Bent over row 22.5kg 10 * 3
Chest press 7kg on bench 10 * 3
Stretching and rolling 10min
20th January UWA
Bike 10:30min 5.07km
Treadmill 10 minute walking 1km
Side row 12.5kg 10 * 3 each side
Bicep curls on pulley machine 5kg each arm 10 * 3
Tricep pull down 12.5kg 10 * 3
Pull down 25kg plus twist 10 * 3
Seated row 20kg 10 * 1 25kg 10 * 2
Bent over row 22.5kg 10 * 3
Chest press 7kg on bench 10 * 3
Stretching and rolling 10min
Tuesday Jan 19, 2021 #
8 AM
Road Cycling 1:20:28 [3] 34.17 km (25.5 kph) +102m
ahr:130 max:154 shoes: Colnago CLX
Around the river to Cottesloe to meet Fizzyred and look after the bags while she swims around the shark net.
Only light wind so nice conditions for a fastish ride
Only light wind so nice conditions for a fastish ride
Monday Jan 18, 2021 #
10 AM
Gym 58:00 [3]
ahr:80 max:97 shoes: Asics 2000 / 7 Dec 7th
18th January UWA
Bike 10min 2.93 miles
Dead lift 20kg plus 24kg bar 15 * 2
Leg press 70kg 50 * 2
Pull down 25kg plus twist 10 * 3
Tricep pull down 12.5kg 10 * 3
Bicep curls 7kg 10 * 3
Chest press on fit ball 7kg 10 * 3
Calf raise on step 20 reps each leg * 3
Stretching and rolling 10min
Bike 10min 2.93 miles
Dead lift 20kg plus 24kg bar 15 * 2
Leg press 70kg 50 * 2
Pull down 25kg plus twist 10 * 3
Tricep pull down 12.5kg 10 * 3
Bicep curls 7kg 10 * 3
Chest press on fit ball 7kg 10 * 3
Calf raise on step 20 reps each leg * 3
Stretching and rolling 10min
Sunday Jan 17, 2021 #
9 AM
Road Cycling 1:03:23 [3] 22.78 km (21.6 kph) +241m
ahr:117 max:150 shoes: Colnago CLX
Quite warm and still major easterly wind, Kings Park is better protected from the wind than other routes so did laps of Kings Park, with 4 reps Lovekin -> Forrest including Heartbreak Hill