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Training Log Archive: michalmy

In the 7 days ending Jun 26, 2016:

activity # timemileskm+m
  Bike4 2:49:45 35.13(12.4/h) 56.53(20.0/h) 576
  Orienteering1 59:13 3.82(15:30) 6.15(9:38) 24017 /23c73%
  Walk1 6:51 0.31(22:16) 0.5(13:50) 49
  Warm up / cool down1 5:44 0.58(9:53) 0.93(6:09) 9
  Total6 4:01:33 39.84(6:04) 64.11(3:46) 87417 /23c73%
averages - sleep:7.3 rhr:106 weight:60kg

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MoTuWeThFrSaSu

Sunday Jun 26, 2016 #

9 AM

Warm up / cool down (park) 5:44 intensity: (10 @2) + (20 @3) + (5:14 @4) 0.93 km (6:09 / km) +9m 5:52 / km
ahr:157 max:167 rhr:104 shoes: Nike Air Pegasus 30 (blue)

Lapstone Oval. 5°C. TE 2.3.

Orienteering race (MetrO 4) 59:13 intensity: (13 @2) + (24 @3) + (29:54 @4) + (28:42 @5) *** 6.15 km (9:38 / km) +240m 8:03 / km
ahr:168 max:193 spiked:17/23c rhr:119 slept:5.3 weight:60kg shoes: Nike Air Pegasus 30 (blue)

"Darks Common", Lapstone. Div 2 (4.3km, +110m, 22c). 22nd/31 (+23:38 to Undy). First run of any type since MetrO 2 on 1/5. Lost 5kg during illness. Felt 'light' but down in strength and stamina. Slow to get into map. Overran #1 (lost 1'). Wrong turn on way to #3 (-35"). Found #7 before #6 (-2'). Struggled to complete road crossings (#9-10, #18-19) within the fixed 30" limits (32", 30"). Confused by unmarked track before #13 (-2:20). Overran #14 (-1:30). Followed ravine then contoured to #15 - OK. Missed track to #16 and had to XC from clearing near houses. Happy with finish controls. Total time lost 7:25. Best leg: #7 (1st !), #10 (3rd), #19 (1st). Best pos: 16th (#2). Picked up a tick which lodged itself in the back of my head. 7°C. TE 5.0.

Saturday Jun 25, 2016 #

2 PM

Note
(rest day)

Giant Roam XR1 service at Turramurra. Stats since last service (April 2015): 2094km, 97 hours. LTD stats: 5707km, 265 hours.
4 PM

Walk (dog) 6:51 [1] 0.5 km (13:50 / km) +49m 9:15 / km
slept:9.55 weight:60kg shoes: New Balance 409 (white)

Berowra.

Thursday Jun 23, 2016 #

1 PM

Bike (path/road) 42:04 intensity: (35 @1) + (2:37 @2) + (18:33 @3) + (19:53 @4) + (26 @5) 14.45 km (20.6 kph) +109m
ahr:147 max:172 rhr:98 slept:5.65 weight:60kg shoes: Giant Roam XR1 hybrid (white)

Pararmatta<>Auburn Golf Course. Duck River bike path is not as fluent as the Parramatta River one due to road crossings. 19°C. TE 3.3.

Wednesday Jun 22, 2016 #

12 PM

Bike (path/road) 43:22 intensity: (35 @1) + (1:38 @2) + (25:03 @3) + (16:06 @4) 14.3 km (19.8 kph) +128m
ahr:146 max:161 rhr:103 slept:6.3 weight:60kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Silverwater Bridge loop (CW). Possible extension later towards the Olympic Park precinct. 21°C. TE 3.4.

Tuesday Jun 21, 2016 #

12 PM

Bike hills (road) 49:38 intensity: (2:58 @2) + (26:56 @3) + (19:44 @4) 16.15 km (19.5 kph) +244m
ahr:146 max:168 rhr:108 slept:10.45 weight:60kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (CW). Nice long steady ride up North Rocks Rd. +85m in 3.1km (2.7%). Reached 62.4km/h down Bettington Road. Note to stay off the brakes next time. 19°C. TE 3.5.

Monday Jun 20, 2016 #

12 PM

Bike (path/road) 34:41 intensity: (24 @1) + (6:22 @2) + (21:29 @3) + (6:26 @4) 11.63 km (20.1 kph) +95m
ahr:139 max:156 rhr:102 slept:6.75 weight:60kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford Public School loop (ACW). Basically following the railway line SW. Knees a bit sore from yesterday. 20°C. TE 3.3.

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