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Training Log Archive: michalmy

In the 7 days ending May 1, 2016:

activity # timemileskm+m
  Bike4 3:14:12 42.5(13.1/h) 68.4(21.1/h) 841
  MTB2 1:12:33 13.23(10.9/h) 21.28(17.6/h) 277
  Orienteering1 49:06 4.07(12:03) 6.56(7:29) 1678 /10c80%
  Walk1 42:00 2.17(19:19) 3.5(12:00) 16
  Warm up / cool down1 6:01 0.56(10:44) 0.9(6:40) 7
  Total8 6:03:52 62.54(5:49) 100.65(3:37) 13088 /10c80%
  [1-5]8 6:03:14
averages - sleep:7.1 rhr:90 weight:65kg

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MoTuWeThFrSaSu

Sunday May 1, 2016 #

Event: Sydney MetrO League 2 - Manly Dam
 
9 AM

Warm up / cool down (park) 6:01 intensity: (2 @0) + (55 @1) + (1:55 @2) + (3:09 @3) 0.9 km (6:40 / km) +7m 6:26 / km
ahr:126 max:142 rhr:83 shoes: Nike Air Pegasus 30 (blue)

Warringah Aquatic Reserve. 25°C. TE 1.3.

Orienteering race (MetrO 2) 49:06 intensity: (12 @2) + (24 @3) + (22:51 @4) + (25:39 @5) *** 6.56 km (7:29 / km) +167m 6:38 / km
ahr:168 max:182 spiked:8/10c rhr:118 slept:9.0 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Allambie Heights". Div 2 (4.1km, 9c). 12th/35 (+10:03). Promoted to D2 due to unavailabilty of course setters and injuries. Relatively happy with fitness on long uphill slogs to #3 and #4. Only error was over running #6 and giving back most of the earlier time gains (lost 3'). Not sure about route choice to #8 via road & bush (v windy tracks). AP says I lost 1:44. Best leg: #4 (2nd). Best pos: 2nd (#4-5). 23°C. TE 4.2.
3 PM

Walk (XC setup) 42:00 [1] 3.5 km (12:00 / km) +16m 11:44 / km
weight:65kg shoes: New Balance 409 (white)

Foxglove Oval, Mt Colah.

Division 2 - Splits

Saturday Apr 30, 2016 #

3 PM

MTB hills (trail) 31:07 intensity: (4 @0) + (1:19 @1) + (2:52 @2) + (23:27 @3) + (3:25 @4) 7.14 km (13.8 kph) +184m
ahr:140 max:155 rhr:88 slept:6.25 weight:65kg shoes: Giant XTC 27.5 2 (red)

1 wallaby. 26°C. TE 2.6.

Friday Apr 29, 2016 #

1 PM

MTB (trails) 41:26 intensity: (19 @0) + (37 @1) + (4:06 @2) + (23:09 @3) + (13:15 @4) 14.15 km (20.5 kph) +93m
ahr:141 max:158 rhr:85 slept:5.35 weight:65kg shoes: Giant Roam XR1 (white)

Walka Water Works Reserve, Maitland. 2 loops. The tree that had fallen across the lower crosshill trail during the April 2015 storm (flood) has finally been cleared. 27°C. TE 2.8.

Thursday Apr 28, 2016 #

1 PM

Bike (road) 34:24 intensity: (8 @0) + (1:47 @1) + (11:10 @2) + (17:46 @3) + (3:33 @4) 12.3 km (21.5 kph) +79m
ahr:133 max:154 rhr:84 slept:7.33 weight:65kg shoes: Giant Roam XR1 (white)

Maitland<>East Maitland. 27°C. TE 2.2.

Wednesday Apr 27, 2016 #

11 AM

Bike long (hill road) 1:08:01 intensity: (2:43 @1) + (15:30 @2) + (28:24 @3) + (21:24 @4) 22.1 km (19.5 kph) +369m
ahr:140 max:167 rhr:90 slept:6.75 weight:65kg shoes: Giant Roam XR1 (white)

Gosford-Somersby Park loop. Return via Mt Penang & Kariong. Steep ride up Debenham Rd (2.5km, +190m, +7.6%, 15:15). Longer, less steep descent on the Central Coast Hwy return (62.8km/h). 26°C. TE 3.0.

Tuesday Apr 26, 2016 #

12 PM

Bike (road) 35:08 intensity: (2 @0) + (13 @1) + (4:41 @2) + (21:18 @3) + (8:54 @4) 14.45 km (24.7 kph) +95m
ahr:142 max:159 rhr:86 slept:5.6 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Largs loop. Good rhythm up the Bolwarra hill. Pushed hard down Glenarvon Rd with the tailwind km#11-13. 25°C. TE 2.6.

Monday Apr 25, 2016 #

1 PM

Bike long (road) 56:39 intensity: (3 @0) + (41 @1) + (9:02 @2) + (33:59 @3) + (12:54 @4) 19.56 km (20.7 kph) +299m
ahr:140 max:159 rhr:85 slept:9.4 weight:65kg shoes: Giant Roam XR1 (white)

Palm Beach- Avalon loop. Somewhere different for the public holiday. 23°C. TE 2.5.

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