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Training Log: LOST_Richard

In the last 7 days:

activity # timemileskm+m
  Gym2 2:03:20
  Walking1 1:08:04 3.16(21:31) 5.09(13:22) 30
  FIxed Bike1 1:00:16 20.68(20.6/h) 33.28(33.1/h)
  Orienteering1 43:02 2.42(17:48) 3.89(11:04) 68
  Road Cycling1 38:10 9.95(15.6/h) 16.02(25.2/h) 76
  Total6 5:32:52 36.21 58.28 174
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Thursday Feb 25 #

2 PM

Gym 1:03:18 [3]
ahr:90 max:110 shoes: Asics 2000 / 7 Dec 7th

25th February UWA
Bike 11minute
Treadmill 10min 1.07km walking
Leg press 70kg  100 reps
Calf raise 25kg 10 * 3
Pull down 25kg 10 & 3
Tricep pull down 12.5kg 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
5 PM

Walking 31:16 [3] 2.28 km (13:42 / km) +17m 13:13 / km
ahr:104 max:118 shoes: Asics 2000 / 7 Dec 7th

Guess why I was walking the local streets

Walking 36:48 [3] 2.81 km (13:06 / km) +14m 12:47 / km
ahr:104 max:122 shoes: Asics 2000 / 7 Dec 7th

Guess why I was walking the local streets

Tuesday Feb 23 #

8 AM

FIxed Bike 1:00:16 [3] 33.28 km (33.1 kph)
ahr:123 max:133 shoes: Orbit fixed bike

Did the hour, bottom sore now!

Monday Feb 22 #

8 AM

Road Cycling 38:10 [3] 16.02 km (25.2 kph) +76m
ahr:108 max:128 shoes: Colnago CLX

Over to Cottesloe so Fizzyred could have a swim while I mind the bags

Sunday Feb 21 #

9 AM

Orienteering race 43:02 [3] 3.89 km (11:04 / km) +68m 10:11 / km
ahr:128 max:140 shoes: Asics 2000 / 7 Dec 7th

Waldorf School at 1:1,500 scale. It needed the enlarged scale just to show the detail of which there was lot! tRicky's last stand in WA and a fitting conclusion to his time in WA

Never ran much as with 44 controls in 3.3km I needed to stay focused on the map, nearly missed 39 as started looking 40 but was held up when Matt came in and punched it and I realised my nearly error.

plantar fasciitis pretty sore by the end, time to get some professional help as it is rather painful.

To miss quote Douglas Adams "So long and thanks for all maps tRicky"

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

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