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Training Log Archive: LOST_Richard

In the 7 days ending Mar 13:

activity # timemileskm+m
  Gym2 2:03:01
  Road Cycling1 1:51:16 26.28(14.2/h) 42.29(22.8/h) 194
  River Kayaking 1 1:19:50 3.75(21:17) 6.04(13:13)
  FIxed Bike1 1:00:00 21.36(21.4/h) 34.38(34.4/h)
  Swimming1 10:00 0.12(1:20:28) 0.2(50:00)
  Total6 6:24:07 51.52 82.91 194

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Saturday Mar 13 #

9 AM

Gym 58:04 [3]
ahr:97 max:135 shoes: Asics 2000 / 7 Dec 7th

13th March UWA
Bike 10min 3.07 miles
Rowing 5minute 1.119 km
Dead lift 25kg plus 24kg bar 10 * 3
Tricep pull down 12.5kg 10 * 3
Pull down 25kg 10 * 3
Seated row 25kg 10 * 3
Calf raise 25kg 10 * 3
Bicep curls 7kg 10 * 3
Chest press 7kg on fit ball 10 * 3
Stretching and rolling 10min

Thursday Mar 11 #

9 AM

FIxed Bike 1:00:00 [3] 34.38 km (34.4 kph)
ahr:133 max:156 shoes: Orbit fixed bike

Hard effort for the last 15 minutes

Wednesday Mar 10 #

9 AM

Gym 1:04:57 [3]
ahr:89 max:145 shoes: Asics 2000 / 7 Dec 7th

10th March UWA
Bike 20 minute 9.91km reading AP logs
Calf raise 20kg 10 * 3
Tricep pull down 12.5kg 10 * 3
Pull down 25kg 10 * 3
Seated row 25kg 10 * 3
Leg press 70kg 100 reps
Chest press machine 10kg 10 * 3
Bicep curls 7kg 10 * 3
Stretching and rolling 10min

Tuesday Mar 9 #

Swimming 10:00 [3] 0.2 km (50:00 / km)

Lovely dip at Cottesloe after another Sculpture viewing

Monday Mar 8 #

9 AM

River Kayaking 1:19:50 [3] 6.04 km (13:13 / km)
ahr:79 max:141 shoes: Sea Bird Discover Kayak

Around and about from Mt Henry Bridge, windy on one side of the river and still and flat on the other with a mostly easterly breeze.

Lost of birds again, including an Osprey having a feed of a fish on top of a branch.

Sunday Mar 7 #

8 AM

Road Cycling 1:51:16 [3] 42.29 km (22.8 kph) +194m
ahr:120 max:150 shoes: Colnago CLX

Around the river with Edward, still humid.

Legs tired after two days of cycling

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