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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: LOST_Richard

In the 7 days ending Apr 3:

activity # timemileskm+m
  Road Cycling2 2:48:49 40.82(14.5/h) 65.69(23.3/h) 335
  River Kayaking 1 1:32:36 4.31(21:30) 6.93(13:21) 22
  Gym1 1:11:39
  Mountain Biking1 1:06:28 10.76(9.7/h) 17.32(15.6/h) 77
  Orienteering1 22:45 1.7(13:22) 2.74(8:19) 88
  Total6 7:02:17 57.59 92.68 523

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Saturday Apr 3 #

9 AM

Road Cycling 1:09:29 [3] 26.09 km (22.5 kph) +180m
ahr:116 max:147 shoes: Colnago CLX

Got a bit lost trying to get from the coast to Woodlands, lots of short hills in Scarborough / Doubleview

Friday Apr 2 #

9 AM

River Kayaking 1:32:36 [3] 6.93 km (13:21 / km) +22m 13:09 / km
ahr:78 max:111 shoes: Sea Bird Discover Kayak

Really nice morning for a paddle on the Canning River

Thursday Apr 1 #

8 AM

Mountain Biking 1:06:28 [3] 17.32 km (15.6 kph) +77m
ahr:96 max:118 shoes: Avanti Mountain Bike

A short ride to check all was well with the Mountain Bikes

Deposit a random cheque (yes the Government still sends out cheques as refunds on over payments.

Picked up some Hot X Buns on the way home

Wednesday Mar 31 #

8 AM

Gym 1:11:39 [3]
ahr:91 max:115 shoes: Asics 2000 / 7 Dec 7th

31st March Regenerate
Bike 20 minute 8.9km
Rowing 5min 1.050km
Leg press 70kg 50 * 2
Dead lift 25kg plus 24kg bar 10 * 3
Pull down 26kg 10 * 3
Tricep pull down 13.75kg 10 * 3
Bicep curls 7kg 10 * 3
Chest press 7kg on fit ball 10 * 3
Bent over row 22.5kg 10 * 3
Stretching and rolling 10min

Tuesday Mar 30 #

Note

Frustrating hour trying to get a pedal off Nicole's MTB - gave up and took it to Bike Bug and looks like a new crank arm to attach the SPD pedal to required

Exercise was, grunting and tugging at with the pedal spanner then riding her Scott up to the bike shop and walking home

Monday Mar 29 #

8 AM

Road Cycling 4:53 [3] 1.15 km (14.1 kph)
ahr:89 max:106 shoes: Colnago CLX

Stopped and restarted the garmin as on the wrong activity

Road Cycling 1:34:27 [3] 38.46 km (24.4 kph) +155m
ahr:122 max:143 shoes: Colnago CLX

Around the river to Claremont to meet a fish. Summer is back with 36+ deg today.

Edit 37.8 deg!

Edit No. 2 39 deg Max for Perth up to 42 outside the city

Sunday Mar 28 #

9 AM

Orienteering 22:45 [3] 2.74 km (8:19 / km) +88m 7:10 / km
ahr:139 max:152

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