Training Log Archive: LOST_RichardIn the 7 days ending Mar 13, 2021:
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Saturday Mar 13, 2021 #
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
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, 2021 #
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, 2021 #
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
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, 2021 #
Swimming 10:00 [3] 0.2 km (50:00 / km)
Lovely dip at Cottesloe after another Sculpture viewing
Monday Mar 8, 2021 #
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.
Lost of birds again, including an Osprey having a feed of a fish on top of a branch.
Sunday Mar 7, 2021 #
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
Legs tired after two days of cycling