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Training Log Archive: LOST_Richard

In the 7 days ending Feb 28:

activity # timemileskm+m
  River Kayaking 1 2:09:33 6.31(20:31) 10.16(12:45) 30
  Road Cycling2 1:56:40 29.09(15.0/h) 46.82(24.1/h) 248
  Walking2 1:45:45 5.03(21:01) 8.1(13:04) 41
  Gym1 1:03:18
  FIxed Bike1 1:00:16 20.68(20.6/h) 33.28(33.1/h)
  Orienteering1 18:54 1.42(13:18) 2.29(8:16) 23
  Total8 8:14:26 62.54 100.65 342

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MoTuWeThFrSaSu

Sunday Feb 28 #

9 AM

Orienteering race 18:54 [3] 2.29 km (8:16 / km) +23m 7:52 / km
ahr:134 max:150 shoes: Asics 2000 / 7 Dec 7th

Gosnells sprint dropped down to the short course to help my sore heal.

Fairly straightforward area, with few route choices but no really tricky navigation


A bit tender after the run. Ice time

Saturday Feb 27 #

8 AM

Road Cycling 1:18:30 [3] 30.8 km (23.5 kph) +172m
ahr:116 max:141 shoes: Colnago CLX

Moderate SE wind to add to the fun, lots of people out especially along the beach
1 PM

Walking 37:41 [3] 3.0 km (12:33 / km) +11m 12:19 / km
ahr:102 max:115 shoes: Asics 2000 / 7 Dec 7th

last of the green flyers delivered.

Friday Feb 26 #

9 AM

River Kayaking 2:09:33 [3] 10.16 km (12:45 / km) +30m 12:34 / km
ahr:82 max:113 shoes: Sea Bird Discover Kayak

Stacks of birds, including 2 osprey and a kingfisher.

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

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