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Training Log Archive: michalmy

In the 7 days ending May 2, 2016:

activity # timemileskm+m
  Bike4 2:48:20 37.66(13.4/h) 60.61(21.6/h) 601
  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 5:38:00 57.7(5:51) 92.86(3:38) 10688 /10c80%
  [1-5]8 5:37:18
averages - sleep:6.5 rhr:90 weight:65kg

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Monday May 2, 2016 #

1 PM

Bike (road) 30:47 intensity: (7 @0) + (2:17 @1) + (8:09 @2) + (16:43 @3) + (3:31 @4) 11.77 km (22.9 kph) +58m
ahr:132 max:157 rhr:86 slept:5.45 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Pitnacree loop. Calves tight from yesterday's MetrO. Possibly from the road leg to #8. I think someone might have knocked over or tampered with my bike in the basement carpark at work over the weekend. Bike frame locked to rack but facing the opposite way. Also, the front wheel lockout switch has snapped off and the pump is missing. The facilities manager will check the security feeds but the bike rack may be in a blackspot. 26°C. TE 2.2.

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.

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