Training Log Archive: LOST_RichardIn the 7 days ending Apr 21, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Apr 20, 2019 #
Gym (ECU Trial) 1:30:00 [3]
A bit of a rush session as fitted in a Saturday Gym around the public holidays and Easter O events
Mongoose to UWA and back 20 min
3 sets of 12 reps
Rowing 6 mins 1.0km
Pull down 3 *12 * 20kg
leg Press 3 * 12 * 120kg
dead lift bar plus 3 *12*50kg
seated row 3 * 12 * 40kg
bent row 3 * 12 * 25kg
bicep curls, 3 * 12 *6kg and 6kg
step ups 3 * 12 * + 12kg
Plank on fit ball with stir the pot (hard on the abs!)
Energy levels good,
Mongoose to UWA and back 20 min
3 sets of 12 reps
Rowing 6 mins 1.0km
Pull down 3 *12 * 20kg
leg Press 3 * 12 * 120kg
dead lift bar plus 3 *12*50kg
seated row 3 * 12 * 40kg
bent row 3 * 12 * 25kg
bicep curls, 3 * 12 *6kg and 6kg
step ups 3 * 12 * + 12kg
Plank on fit ball with stir the pot (hard on the abs!)
Energy levels good,
Orienteering 27:00 [3] 2.5 km (10:48 / km)
shoes: Colnago CLX
Walked the M65A course without an SI stick.
Not too bad a time on a very complex map, where walking stopped me making any significant mistakes. Missed one alley by 5m overshot and maybe some route choices were not the best but time spent deciding would like have been more than time lost on a longer route.
Nice work by Anthea and Phil
Not too bad a time on a very complex map, where walking stopped me making any significant mistakes. Missed one alley by 5m overshot and maybe some route choices were not the best but time spent deciding would like have been more than time lost on a longer route.
Nice work by Anthea and Phil
Thursday Apr 18, 2019 #
2 PM
Walking 43:00 [3] 4.41 km (9:46 / km) +24m 9:30 / km
shoes: Ascis 2000 May 2018
To Subi to pick up a library book and visit the pharmacy
Nice afternoon but the humidity is going up ahead of the storm due overnight
Nice afternoon but the humidity is going up ahead of the storm due overnight
Wednesday Apr 17, 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 15 mins 8.0km
Rowing 6 mins 1.0km
Pull down * 40 20kg
leg Press 3 * 12 * 120kg
dead lift bar plus 3 *12*50kg
seated row 3 * 12 * 40kg
bent row 3 * 12 * 20kg
bicep curls, 3 * 12 *6kg and 5kg
step ups 3 * 12 * + 8kg
wall press with Fit ball 3 * 12
Stretching
Energy levels good,
3 sets of 12 reps
Fixed bike 15 mins 8.0km
Rowing 6 mins 1.0km
Pull down * 40 20kg
leg Press 3 * 12 * 120kg
dead lift bar plus 3 *12*50kg
seated row 3 * 12 * 40kg
bent row 3 * 12 * 20kg
bicep curls, 3 * 12 *6kg and 5kg
step ups 3 * 12 * + 8kg
wall press with Fit ball 3 * 12
Stretching
Energy levels good,
Tuesday Apr 16, 2019 #
8 AM
Walk / Run 41:21 [3] 5.37 km (7:42 / km) +3m 7:41 / km
shoes: Ascis 2000 May 2018
Lake run/walk
Gets harder on the fourth 500m. But a PB by 40 seconds
Stayed under 9 min/km for the walks and 6 min/km for the run sections
had the kids form next door pacing me on their roller blades / bikes. Helpful comment from Archie (4years old) as I went past the play equipment at the end, walking. "Richard you are going slowly now!"
Gets harder on the fourth 500m. But a PB by 40 seconds
Stayed under 9 min/km for the walks and 6 min/km for the run sections
had the kids form next door pacing me on their roller blades / bikes. Helpful comment from Archie (4years old) as I went past the play equipment at the end, walking. "Richard you are going slowly now!"
Monday Apr 15, 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 15 mins 8.0km
Rowing 6 mins 1.0km
Pull down * 30 15kg
leg Press 3 * 12 * 120kg
dead lift bar plus 3 *12*50kg
seated row 3 * 12 * 40kg
bent row 3 * 12 * 20kg
bicep curls, 3 * 12 *6kg and 5kg
step ups 3 * 12 * + 8kg
wall press with Fit ball 3 * 12
Stretching and a few Bird Dog
Energy levels good,
3 sets of 12 reps
Fixed bike 15 mins 8.0km
Rowing 6 mins 1.0km
Pull down * 30 15kg
leg Press 3 * 12 * 120kg
dead lift bar plus 3 *12*50kg
seated row 3 * 12 * 40kg
bent row 3 * 12 * 20kg
bicep curls, 3 * 12 *6kg and 5kg
step ups 3 * 12 * + 8kg
wall press with Fit ball 3 * 12
Stretching and a few Bird Dog
Energy levels good,