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Training Log: LOST_Richard

In the last 7 days:

activity # timemileskm+m
  Gym3 3:30:00
  Road Cycling2 2:25:13 31.36(13.0/h) 50.47(20.9/h) 75
  Walk / Run1 42:22 3.35(12:38) 5.4(7:51) 3
  Walking2 42:22 2.85(14:50) 4.59(9:13) 10
  Total8 7:19:57 37.57 60.46 88
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Friday Mar 22 #

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

Approx 20 minutes ride down and back to UWA on the Mongoose

16 minutes on the fixed bike
5 minutes rowing
Dead lifts
Seated row
Step ups
Leg Press
Pull Down
Bird Dog
Bicep Curls
Standing row

Getting easier each time,

Energy levels good but quads a bit tired from the somewhat harder ride yesterday.

Thursday Mar 21 #

8 AM

Road Cycling 1:06:45 [3] 25.5 km (22.9 kph) +37m
shoes: Colnago CLX

Stadium and back for coffee at Whole Food Circus

Grabbed a wheel from South Perth to the Stadium which was nice, a slight tail wind on Matilda Bay on the way back. Then the tunnel of death at UWA, could not face the disgorging bus full of students with the eyes down into there "devices" never looking up or around so carried on to Hampden Rd

Wednesday Mar 20 #

Gym 1:20:00 [3]
shoes: Ascis 2000 May 2018

Solid EMRI session with the Ciaran (lead researcher) who kept me honest and in the right body positions for the exercises

did a 10 minute warm up on the bike then 6 minutes rowing before the weights plus rode the Mongoose down and back (~20 min)

Getting stronger on the step ups and leg press and other lifts also a bit easier than last time

Energy level good shoulder a but sore but fine

Tuesday Mar 19 #

8 AM

Walk / Run 42:22 [3] 5.4 km (7:51 / km) +3m 7:50 / km
shoes: Ascis 2000 May 2018

Same as last week:

1km Walk
4 * 500m run / 3 * 500m walks
Then walk home

40 seconds quicker than last week!

Weight 78.9kg after the run which is the lowest since I was forced to stop running regularly. That puts my BMI right on the borderline of the healthy / fatty range. Interestingly for my height I would need to weigh around 57kg to approach the unhealthy zone. I think I would be anorexic if I lost another 21kg!

Energy levels good

Monday Mar 18 #

9 AM

Walking 9:05 [3] 1.0 km (9:05 / km)
shoes: Ascis 2000 May 2018

Walking 12:16 [3] 1.3 km (9:25 / km) +2m 9:21 / km
shoes: Ascis 2000 May 2018

10 AM

Gym (ECU Trial ) 50:00 [3]
shoes: Ascis 2000 May 2018

Another set of exercises under supervision of physio

A bit easier than last session as I get used to the machines

Energy levels good.
11 AM

Walking 21:01 [3] 2.29 km (9:10 / km) +8m 9:01 / km
shoes: Ascis 2000 May 2018

Walking back from UWA after Gym session

Sunday Mar 17 #

8 AM

Road Cycling 1:18:28 [3] 24.97 km (19.1 kph) +38m
shoes: Colnago CLX

Ride with Edward from home via the stadium and back to Herdsman for coffee, fruit and croissant in the backyard.

Got caught up in the "Big Walk" at Burswood so had a walk from the bike path to get on the road around the Stadium and then through the city to Lake Monger

Shoulder good except a bit uncomfortable on the limestone path at the end with the bumps through my shoulder.

Energy levels good, no trouble keeping up with Edward :-)

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