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Training Log Archive: LOST_Richard

In the 7 days ending Mar 31:

activity # timemileskm+m
  Gym3 4:10:00
  Walking2 1:29:21 5.68(15:44) 9.14(9:47) 39
  Road Cycling1 1:02:42 13.92(13.3/h) 22.4(21.4/h) 250
  Run/Walk1 42:04 3.32(12:40) 5.35(7:52) 2
  Orienteering1 19:01 1.58(12:01) 2.55(7:28) 8
  Total8 7:43:08 24.5 39.43 299
  [1-5]7 6:40:26

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Sunday Mar 31 #

9 AM

Orienteering race 19:01 [3] 2.55 km (7:28 / km) +8m 7:21 / km
shoes: Ascis 2000 May 2018

Gosnells Council office and park

Nice little area that I had not been to before, well set courses by Ken Brownlie. Ran (well jogged) the short course no big mistakes but maybe a couple of routes could have been slightly shorter. Did not see the northern route 2-3, ran low on the sealed path 3-4

A bit out of touch at the start I forgot:

My pre-paid card, SI & Stick for registration
My GPS as I went to the start
And then started and went 5m and the lights came on that I needed to pick up a map

Followed by the OWA AGM where I stood down as President after two enjoyable years. I had decided long ago that I was not standing again. At present no one had been elected as President but there is a VP, Treasurer and Secretary so I am sure they will carry it forward.

Energy levels good, just no speed or sustained running

Saturday Mar 30 #

12 PM

Road Cycling 1:02:42 [0] 22.4 km (21.4 kph) +250m
shoes: Colnago CLX

Kings Park loops

Busy busy busy in the park, people stepping out to cross the road without looking several times. Also seems the Pokemon are back with groups staring intently at their phones.

Legs not very keen on the hills and energy medium.

Friday Mar 29 #

Gym (ECU Trial) 1:20:00 [3]
shoes: Ascis 2000 May 2018

Mongoose to UWA and back 20 min

Fixed bike 15 mins 8km
leg Press
dead lift
seated row
bent row
bicep curls, upped the weight to 6kg and 5kg - hard at the last rep
Bird dog
Planks
step ups
wall press with Fit ball
pull downs
rotation 10 reps
Stretches

Energy levels good, no ill effect from Chemo Monday

Thursday Mar 28 #

10 AM

Walking 46:32 [3] 5.04 km (9:14 / km) +26m 9:00 / km
shoes: Ascis 2000 May 2018

From the physio gym to Subi shops after a session with Adam

Energy levels good

Wednesday Mar 27 #

Gym (ECU Trial) 1:30:00 [3]
shoes: Ascis 2000 May 2018

Mongoose to UWA and back 20 min

Fixed bike 15 mins 8km
Rowing 6 mins 1km
leg Press
dead lift
seated row
bent row
bicep curls
Bird dog
step ups
wall press
pull downs
Stretches

Energy levels good, no ill effect from Chemo Monday

Tuesday Mar 26 #

8 AM

Run/Walk 42:04 [3] 5.35 km (7:52 / km) +2m 7:51 / km
shoes: Ascis 2000 May 2018

Now regular weekly effort at the Lake.

Another 20 seconds faster than last week, where is this heading!

Note: an more careful inspection of the GPS trace today's effort 50m shorter and more or less the same pace, although the last running split was alittle quicker.

All of the running sections at sub 6 minute pace and walking sub 9

Energy level good one day after 2nd Chemo session
5 PM

Walking 42:49 [3] 4.1 km (10:27 / km) +13m 10:17 / km
shoes: Ascis 2000 May 2018

Kings Park keeping Moreen honest :-)

Monday Mar 25 #

Gym (ECU Trial) 1:20:00 [3]
shoes: Ascis 2000 May 2018

Mongoose to UWA and back 20 min

Fixed bike 12 mins
Rowing 6 mins
leg Press
dead lift
seated row
bent row
bicep curls
Bird dog
step ups
wall press
pull downs
Stretches

Energy levels good, no ill effect from the ride yesterday

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