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Training Log Archive: michalmy

In the 7 days ending Aug 24, 2014:

activity # timemileskm+m
  Run3 1:35:20 10.81(8:49) 17.4(5:29) 248
  Bike3 1:27:41 21.1(14.4/h) 33.96(23.2/h) 135
  Walk2 30:01 1.16(25:48) 1.87(16:02) 91
  Total8 3:33:02 33.08(6:26) 53.23(4:00) 474
  [1-5]8 3:32:30
averages - sleep:6.6 rhr:91 weight:64kg

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MoTuWeThFrSaSu

Sunday Aug 24, 2014 #

2 PM

Walk (dog) 18:22 [1] 1.14 km (16:05 / km) +25m 14:30 / km
slept:6.0 weight:64kg shoes: New Balance 409 (white)

Berowra.

Saturday Aug 23, 2014 #

2 PM

Run hills (trail) 40:22 intensity: (38 @1) + (2:36 @2) + (12:39 @3) + (24:29 @4) 6.67 km (6:03 / km) +176m 5:21 / km
ahr:150 max:163 rhr:96 slept:10.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Australian Cross Country Championships results from Albany WA. Adam 48th/64 (21:27) in U18M 6km race. Bethany 25th/38 (24:50) in 6km U20W race. As well as the 2xLJ pits there were 5 haybales to negotiate on each 2km lap. Apparently the wind had picked up today. Bethany said they had brought in some extra mud just for today.
3 PM

Walk (dog) 11:39 [1] 0.73 km (15:58 / km) +66m 10:59 / km
weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Berowra.

Friday Aug 22, 2014 #

1 PM

Bike (road) 38:18 intensity: (8 @0) + (38 @1) + (5:22 @2) + (24:40 @3) + (7:30 @4) 14.33 km (22.4 kph) +105m
ahr:142 max:160 rhr:89 slept:7.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland<>Bolwarra Hts.

The family checked out the XC course at Albany's Great Southern Grammar School. It's only a 2km loop and very flat. The senior men will have to do 6 laps. Bethany was concerned she has to run through two long jump pits each lap.

Thursday Aug 21, 2014 #

12 PM

Run (trail) 30:20 intensity: (6 @0) + (10 @1) + (48 @2) + (4:46 @3) + (24:22 @4) + (8 @5) 5.74 km (5:17 / km) +36m 5:07 / km
ahr:157 max:171 rhr:92 slept:4.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. 10 kangaroos.

Up at 5am to take Roslyn, Bethany & Adam to the airport. Flying to Perth, then driving to Albany for National Cross Country Champs on Saturday.

Wednesday Aug 20, 2014 #

12 PM

Run (trail) 24:38 intensity: (12 @1) + (36 @2) + (3:15 @3) + (20:02 @4) + (33 @5) 4.99 km (4:56 / km) +36m 4:46 / km
ahr:160 max:172 rhr:90 slept:6.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland.

Tuesday Aug 19, 2014 #

1 PM

Bike (road) 18:37 intensity: (18 @0) + (22 @1) + (42 @2) + (7:18 @3) + (9:57 @4) 7.64 km (24.6 kph) +5m
ahr:151 max:167 rhr:86 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland<>Oakhampton.

Monday Aug 18, 2014 #

1 PM

Bike (road) 30:46 [3] 11.99 km (23.4 kph) +25m
slept:7.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Bolwarra loop.

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