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Training Log Archive: LOST_Richard

In the 7 days ending Jan 30:

activity # timemileskm+m
  Gym2 1:56:26
  River Kayaking 1 1:43:27 4.74(21:51) 7.62(13:34) 2
  Road Cycling1 1:21:11 21.5(15.9/h) 34.6(25.6/h) 122
  Total4 5:01:04 26.23 42.22 124

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Saturday Jan 30 #

8 AM

Road Cycling 1:21:11 [3] 34.6 km (25.6 kph) +122m
ahr:126 max:149 shoes: Colnago CLX

Home to Cottesloe, strong easterly made for some fast sections.

Meet Fizzyred who was swimming the shark net

Wednesday Jan 27 #

12 PM

Gym 11:26 [3]
ahr:95 max:102

Gym 45:41 [3]
ahr:81 max:107

27th January UWA
Bike 11minute 5.27km
Dead lift 20kg plus 24kg bar 10 * 3
Leg press 70kg 100 reps
Calf raise 25kg 10 * 3
Chest press 10kg machine 10 * 3
Pull down 25kg plus twist 10 * 3
Tricep pull down 12.5kg 10 * 3
Bicep curls 7kg 10 * 3
Bent over row 22.5kg 10 * 3
Stretching and rolling 10min

Tuesday Jan 26 #

9 AM

River Kayaking 1:43:27 [3] 7.62 km (13:34 / km) +2m 13:33 / km
ahr:90 max:146 shoes: Sea Bird Discover Kayak

Canning River - explored a few of the side branches and lagoons

Went with Edward, Monica and Andy and had a lovely paddle on a sunny OZ Day. Lots of other paddlers out also enjoying the day.

Spotted a nice Osprey and got a few good snaps

Sunday Jan 24 #

9 AM

Gym 59:19 [3]
ahr:105 max:157

24th January UWA
Bike 10min 2.91 miles
Treadmill 13min 2 walk 10 running @ 7min pace 1 walking
Rowing 5min 1.050km
Pull down 25kg plus twist 10 * 3
Tricep pull down 12.5kg 10 * 3
Bicep curls 7kg 10 * 3
Chest press 7kg on fit ball 10 * 3
Stretching and rolling 10min

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