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Training Log Archive: michalmy

In the 7 days ending Feb 15, 2016:

activity # timemileskm+m
  Official1 1:58:48 6.15(19:19) 9.9(12:00)
  Bike2 1:32:56 22.68(14.6/h) 36.49(23.6/h) 197
  Physical work1 1:30:00 0.25(6:02:06) 0.4(3:45:00) 20
  MTB1 35:15 7.27(12.4/h) 11.69(19.9/h) 56
  Orienteering1 23:55 2.2(10:52) 3.54(6:45) 1119 /25c76%
  Warm up / cool down1 3:32 0.4(8:46) 0.65(5:27) 5
  Total6 6:04:26 38.95(9:21) 62.68(5:49) 29019 /25c76%
  [1-5]6 6:04:08
averages - sleep:7.1 rhr:95 weight:64kg

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Monday Feb 15, 2016 #

6 PM

Note
slept:3.8 weight:64kg (injured) (rest day)

R achilles a bit sore after Sunday's sprint-O. Should have expected that after a 3km run on hard surfaces. In Brisbane this week to audit Anglo American coal. I was really looking forward to having a swim after work but the hotel pool is closed for maintenance for the whole week.

Sunday Feb 14, 2016 #

Event: Sydney Sprint Series 2016 Race #6 - Quakers Hill
 
1 PM

Physical work (telephone line) 1:30:00 [1] 0.4 km (3:45:00 / km) +20m 3:00:00 / km
slept:8.25 weight:64kg

Trimmed final tree branches and retensioned telephone line to house.
5 PM

Warm up / cool down (XC) 3:32 intensity: (20 @1) + (58 @2) + (2:14 @3) 0.65 km (5:27 / km) +5m 5:15 / km
ahr:131 max:146 rhr:97 shoes: Nike Air Pegasus 30 (blue)

Nirimba Educational Precinct, Quakers Hill. 32°C. 52%rh. TE 1.3.

Orienteering race (sprint) 23:55 intensity: (2 @1) + (16 @2) + (23 @3) + (16:40 @4) + (6:34 @5) *** 3.54 km (6:45 / km) +11m 6:39 / km
ahr:165 max:181 spiked:19/25c rhr:109 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Nirimba", Quakers Hill. 2.4km, 24c. 31st/69 (3rd/12 in SVM). Best leg: #11 (5th). Best pos: 26th (#14 & #16). Too many mistakes on a course that should have suited me. Bad route choice to #4. Overran #5 (lost 40"). Didn't go up stairs at #7 (-30"). Almost forgot #12 (-30"). Punched #17 before #16 (45"). Started to go to #22 before #21 (-60"). Total time lost: 3:15. Cadence avg 157, max 208. 29°C. TE 3.2.

Saturday Feb 13, 2016 #

1 PM

Official (ANSW chief track umpire) 1:58:48 [1] 9.9 km (12:00 / km)
slept:9.45 weight:64kg shoes: Asics Gel Advantage 3 (black)

Sydney Olympic Park, Homebush.

Friday Feb 12, 2016 #

1 PM

Bike (road) 29:54 intensity: (16 @1) + (45 @2) + (13:06 @3) + (15:47 @4) 12.38 km (24.8 kph) +90m
ahr:149 max:165 rhr:96 slept:6.5 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop. 33°C. 50%rh. TE 2.9.

Thursday Feb 11, 2016 #

1 PM

Bike long (path) 1:03:02 intensity: (13 @0) + (1:48 @1) + (5:03 @2) + (41:23 @3) + (14:35 @4) 24.12 km (23.0 kph) +107m
ahr:141 max:162 rhr:86 slept:7.15 weight:64kg shoes: Giant Roam XR1 (white)

Gosford<>Woy Woy. 31°C. 61%rh. TE 2.8.

Wednesday Feb 10, 2016 #

12 PM

MTB (trails/road) 35:15 intensity: (5 @0) + (21 @1) + (3:35 @2) + (23:44 @3) + (6:45 @4) + (45 @5) 11.69 km (19.9 kph) +56m
ahr:142 max:174 rhr:85 slept:7.45 weight:64kg shoes: Giant Roam XR1 (white)

Walka Reserve, Maitland. First ride at Walka for 2016. Fallen tree still lying across the lower hillside bush track. Main lake trail very dusty/slippery. 30°C. 65%rh. TE 2.5.

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