Training Log Archive: LOST_RichardIn the 7 days ending Apr 14, 2019:
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Sunday Apr 14, 2019 #
9 AM
Orienteering race 19:00 [3] 2.46 km (7:43 / km) +1m 7:42 / km
shoes: Ascis 2000 May 2018
Nav Dash and John XXIII
Nice course on the complex campus, a bit of inside knowledge on some route choices from previous runs at the school but still a good fun little area.
First rain on Perth for a while between control #1 & #2 map was a bit soggy but managed not to have it fall apart
Nice to see a few visitors from around Australia and overseas ahead of the Easter Carnival
Energy levels still good, but no speed - I blame the weight sessions
Nice course on the complex campus, a bit of inside knowledge on some route choices from previous runs at the school but still a good fun little area.
First rain on Perth for a while between control #1 & #2 map was a bit soggy but managed not to have it fall apart
Nice to see a few visitors from around Australia and overseas ahead of the Easter Carnival
Energy levels still good, but no speed - I blame the weight sessions
Saturday Apr 13, 2019 #
9 AM
Road Cycling 1:48:35 [3] 37.74 km (20.9 kph) +148m
shoes: Colnago CLX
River to Bayswater and back along the railway line path and through the city. With Edward - coffee and hot cross buns in the back yard. Bakers delight XCross buns OK
Friday Apr 12, 2019 #
Gym (ECU Trial) 1:40:00 [3]
shoes: Ascis 2000 May 2018
Mongoose to UWA and back 20 min
3 sets of 12 reps
Fixed bike 10 mins 5.0km
Rowing 6 mins
Pull down * 30 15kg
leg Press 120kg
dead lift bar plus 12*60kg 24*50kg
seated row 40kg
bent row 20kg
bicep curls, 6kg and 5kg
step ups * 24 + 8kg
wall press with Fit ball
Energy levels good,
3 sets of 12 reps
Fixed bike 10 mins 5.0km
Rowing 6 mins
Pull down * 30 15kg
leg Press 120kg
dead lift bar plus 12*60kg 24*50kg
seated row 40kg
bent row 20kg
bicep curls, 6kg and 5kg
step ups * 24 + 8kg
wall press with Fit ball
Energy levels good,
Thursday Apr 11, 2019 #
9 AM
Road Cycling 1:18:00 [3] 24.55 km (18.9 kph) +56m
shoes: Colnago CLX
Stadium and back with Fizzyred
Coffee at Wholefood Circus
Coffee at Wholefood Circus
Wednesday Apr 10, 2019 #
Gym (ECU Trial) 1:50:00 [3]
shoes: Ascis 2000 May 2018
Mongoose to UWA and back 20 min
3 sets of 12 reps
Fixed bike 10 mins 5.0km
Rowing 6 mins
Pull down * 30 20kg
leg Press 100kg
dead lift bar plus 50kg
seated row 40kg
bent row 17.5kg
bicep curls, 6kg and 5kg
step ups * 24 with weights
wall press with Fit ball
Stretching, bird dog and plank
Felt a bit easier than on Monday
Energy levels good,
3 sets of 12 reps
Fixed bike 10 mins 5.0km
Rowing 6 mins
Pull down * 30 20kg
leg Press 100kg
dead lift bar plus 50kg
seated row 40kg
bent row 17.5kg
bicep curls, 6kg and 5kg
step ups * 24 with weights
wall press with Fit ball
Stretching, bird dog and plank
Felt a bit easier than on Monday
Energy levels good,
Tuesday Apr 9, 2019 #
8 AM
Road Cycling 1:04:55 [3] 23.86 km (22.1 kph) +40m
shoes: Colnago CLX
Stadium loop, strong easterly made for a slog going east but cruising on the way home
5 PM
Walking 43:27 [3] 4.15 km (10:28 / km) +11m 10:20 / km
shoes: Ascis 2000 May 2018
Kings Park walk
Nice evening until the mosquitoes came to visit!
Nice evening until the mosquitoes came to visit!
Monday Apr 8, 2019 #
Gym (ECU Trial) 1:30:00 [4]
Mongoose to UWA and back 20 min
All the weights went up some more this week, as the formal part of the 12 week trial started today. Also went from 10 sets of 10 reps to 3 sets of 12 reps
Fixed bike 10 mins 5.0km
Rowing 6 mins
Pull down * 30 20kg
leg Press 100kg
dead lift bar plus 60kg
seated row 40kg
bent row 17.5kg
bicep curls, 6kg and 5kg
step ups * 24 with weights
wall press with Fit ball
I think I might feel it tomorrow
Energy levels good,
All the weights went up some more this week, as the formal part of the 12 week trial started today. Also went from 10 sets of 10 reps to 3 sets of 12 reps
Fixed bike 10 mins 5.0km
Rowing 6 mins
Pull down * 30 20kg
leg Press 100kg
dead lift bar plus 60kg
seated row 40kg
bent row 17.5kg
bicep curls, 6kg and 5kg
step ups * 24 with weights
wall press with Fit ball
I think I might feel it tomorrow
Energy levels good,