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Training Log Archive: michalmy

In the 7 days ending Apr 13, 2015:

activity # timemileskm+m
  MTB3 1:43:46 17.37(10.0/h) 27.96(16.2/h) 416
  Bike3 1:39:07 21.74(13.2/h) 34.98(21.2/h) 368
  Orienteering2 33:02 2.39(13:48) 3.85(8:35) 14713 /13c100%
  MTBO1 28:19 3.03(9:21) 4.87(5:49) 1026 /7c85%
  Total7 4:24:14 44.53(5:56) 71.66(3:41) 103319 /20c95%
  [1-5]6 4:23:45
averages - sleep:5.5 rhr:105 weight:64kg

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Monday Apr 13, 2015 #

1 PM

Bike long (hills) 55:43 intensity: (16 @0) + (34 @1) + (10:40 @2) + (35:24 @3) + (8:49 @4) 20.78 km (22.4 kph) +235m
ahr:138 max:162 rhr:80 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Melville loop (CW). Still sore from yesterday's falls.

Sunday Apr 12, 2015 #

Event: NSW DuO Adventure Championships
 
9 AM

Orienteering race (NSW DuO Champs) 11:06 intensity: (5 @1) + (17 @2) + (26 @3) + (8:45 @4) + (1:33 @5) ** 1.64 km (6:46 / km) +35m 6:07 / km
ahr:160 max:178 spiked:11/11c rhr:103 slept:6.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Castle Hill Showground". Hard 2: Scatter-O, any 10/12c.

MTBO race (NSW DuO Champs) 28:19 intensity: (12:09 @3) + (16:10 @4) *** 4.87 km (5:49 / km) +102m 5:16 / km
ahr:152 max:165 spiked:6/7c rhr:134 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Castle Hill". Hard 2, 4km, 6c. Crashed just after transition, lucky I was still on the grass. For some reason I headed to #5 after #1.



10 AM

Orienteering race (NSW DuO Champs) 21:56 intensity: (10:52 @3) + (11:04 @4) *** 2.21 km (9:55 / km) +112m 7:55 / km
ahr:151 max:167 spiked:2/2c rhr:130 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Castle Hill". Hard 2, 3.5km, 8c.Started out on second run leg of DuO. Tripped on a rock and fell heavily on way to #3. Decided to abandon course, collect bike and return to start.


MTB warm up/down (NSW DuO Champs) 18:28 intensity: (10:00 @2) + (8:28 @3) 2.69 km (8.7 kph) +155m
ahr:129 max:147 rhr:104 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Castle Hill". Hard 2, 6.5km, 8c. Course abandoned, DNF.



Friday Apr 10, 2015 #

12 PM

MTB (trails) 37:42 intensity: (12 @0) + (16 @1) + (1:36 @2) + (27:12 @3) + (8:26 @4) 12.63 km (20.1 kph) +108m
ahr:143 max:160 rhr:82 slept:5.0 weight:64kg shoes: Giant XTC 27.5 2 (red)

Maitland-Walka loop.

Thursday Apr 9, 2015 #

1 PM

MTB (trails) 47:36 intensity: (36 @1) + (4:08 @2) + (29:17 @3) + (13:35 @4) 12.64 km (15.9 kph) +153m
ahr:143 max:164 rhr:91 slept:6.0 weight:64kg shoes: Giant XTC 27.5 2 (red)

Greenhills -- 4-Mile Ck loop.

Wednesday Apr 8, 2015 #

12 PM

Bike (road/MTB) 43:23 intensity: (1:18 @2) + (31:44 @3) + (10:21 @4) 14.2 km (19.6 kph) +133m
ahr:144 max:162 rhr:117 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Bolwarra Hts loop. Including 1.2km (6:41) MTB around km#10. 25 kangaroos.

Tuesday Apr 7, 2015 #

Bike (service) 1 [0] 0.0 km (0.0 kph)
slept:6.0 weight:64kg (rest day) shoes: Giant Roam XR1 (white)

Back to work after an exhausting long weekend in South Australia. Collected Giant hybrid from the shop after service. $50. Both hubs repacked. The bikeguy said there were still a few rattles that he wouldn't be able to fix without dismantling the bike entirely. Bought a replacement Shimano gear lever cover last week from Turramurra for $5. The Maitland shop said earlier that it couldn't be done and I would need to buy a whole new set ($250+)! Cheap services at Maitland, but I wouldn't trust their advice without getting a second opinion.

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