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Training Log Archive: LOST_Richard

In the 7 days ending Feb 20:

activity # timemileskm+m
  River Kayaking 2 2:56:50 9.46(18:41) 15.23(11:37) 29
  Road Cycling3 2:56:27 31.49(10.7/h) 50.68(17.2/h) 292
  Gym1 1:00:02
  Bush Walking1 32:05 1.23(26:06) 1.98(16:13) 12
  Total7 7:25:24 42.18 67.89 333

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Saturday Feb 20 #

10 AM

Gym 1:00:02 [3]
ahr:82 max:104 shoes: Asics 2000 / 7 Dec 7th

20th February UWA
Bike 11minute 5.5km
Calf raise 25kg 10 * 3
Leg press 70kg 50 * 2
Pull down 25kg 10 * 3 twist
Tricep pull down 12.5kg 10 * 3
Dead lift 20kg plus 24kg bar 10 * 3
Bicep curls 7kg 10 * 3
Chest press 7kg on fit ball 10 * 3
Bent over row 20kg 10 * 3
Stretching and rolling 15 minute

Wednesday Feb 17 #

9 AM

Road Cycling 1:29:16 [3] 26.4 km (17.7 kph) +187m
ahr:94 max:122 shoes: Piave Bike

A lap of Rotto
12 PM

Bush Walking 32:05 [3] 1.98 km (16:13 / km) +12m 15:44 / km
ahr:91 max:131 shoes: Asics 2000 / 7 Dec 7th

A stroll down the beach from the cottage
3 PM

Road Cycling 35:28 [3] 6.39 km (10.8 kph) +39m
ahr:95 max:116 shoes: Piave Bike

A ride out to the Kingston Barracks to check out the draft O Map

Interesting area, but very unlikely that going off the tracks would be permitted or sensible as the dunes will be very fragile

Tuesday Feb 16 #

8 AM

Road Cycling 51:43 [3] 17.89 km (20.8 kph) +65m
ahr:115 max:128 shoes: Piave Bike

Home to Rotto ferry

Monday Feb 15 #

8 AM

River Kayaking 1:07:22 [3] 5.5 km (12:15 / km) +8m 12:10 / km
ahr:86 max:105 shoes: Sea Bird Discover Kayak

With Phil Taylor an Fizzyred to Deep Water point and then to the coffee cart at Mt Henry Bridge.

Lovely still day with nice reflections, very few power boats out disturbing the peace

River Kayaking 45:14 [3] 4.13 km (10:57 / km)
ahr:102 max:116 shoes: Sea Bird Discover Kayak

Mt Henry coffee cart back to the launch point, getting warm. Arms tired after yesterday's paddle

Sunday Feb 14 #

4 PM

River Kayaking 1:04:14 [3] 5.6 km (11:29 / km) +21m 11:16 / km
ahr:98 max:148 shoes: Sea Bird Discover Kayak

Nice paddle around Matilda Bay with Jan & Ian before the LOST social. Went into the Blue Boat Shed from the river side, all set up for a party!

Flipped over the 100km on the kayaks and another paddle planned for tomorrow morning

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