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Training Log Archive: michalmy

In the 7 days ending Nov 27, 2016:

activity # timemileskm+m
  Bike5 4:03:17 57.18(14.1/h) 92.02(22.7/h) 864
  Official1 3:20:24 5.19(38:37) 8.35(24:00)
  MTBO1 1:19:42 9.22(8:39) 14.84(5:22) 21520 /24c83%
  Total7 8:43:23 71.59(7:19) 115.21(4:33) 107920 /24c83%
  [1-5]7 8:40:26
averages - sleep:5.6 rhr:80 weight:65kg

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Sunday Nov 27, 2016 #

8 AM

MTBO race (BOSS / 75min score-O) 1:19:42 intensity: (3 @1) + (2:29 @2) + (57:16 @3) + (19:53 @4) + (1 @5) *** 14.84 km (5:22 / km) +215m 5:00 / km
ahr:143 max:171 spiked:20/24c rhr:100 slept:5.65 weight:65kg shoes: Giant XTC 27.5 2 (red)

"Killingworth". 30c (line 9 + score 21). Finished the line course in 29:54 (18 pts). Goal to not get distracted by isolated high value controls. 212-211-221-215-226-216-217-222-223-231-224-213-214-218 (+21 points), but 5 minutes late again (-5 pts). 15 minutes between 45-60 disappeared so quickly. Turned back too soon before #8 (lost 2'). Major track missing from map before #9 (-1'). Missed minor track to #12 (-1:30). Enjoyed single track ride #18-19 - dusty rather than rocky. Probably should have just bolted to the finish after #20. Picked up 3 more points but overshot finish track #24 (-1:45). Net 34 points (max 54). 21st/43. 23°C. TE 3.1.

Saturday Nov 26, 2016 #

8 AM

Official (ANSW track umpire) 3:20:24 [1] 8.35 km (24:00 / km)
slept:4.7 weight:65kg shoes: Asics Gel Advantage 3 (black)

NSW Relay Championships, Blacktown International Sportspark. Day 1 of 2. A nice obit to precede the minute's silence to commemorate John Atterton's life as an athlete, administrator and coach. 8am-5.30pm. Felt hotter than 29°C.

Friday Nov 25, 2016 #

1 PM

Bike hills (road) 35:13 intensity: (44 @0) + (18 @1) + (7:09 @2) + (23:56 @3) + (3:06 @4) 13.11 km (22.3 kph) +207m
ahr:136 max:156 rhr:69 slept:5.8 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (ACW). 29°C. TE 2.6.

Thursday Nov 24, 2016 #

12 PM

Bike (path) 53:11 intensity: (1:04 @0) + (2:13 @1) + (17:42 @2) + (32:12 @3) 19.43 km (21.9 kph) +138m
ahr:131 max:149 rhr:68 slept:6.3 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Smithfield loop (CW). New route to the SW extending the ride through Guildford. Windy 2.3km bike path following Prospect Creek from Yennora to Smithfield. 27°C. TE 2.7.

Wednesday Nov 23, 2016 #

1 PM

Bike (road) 40:59 intensity: (1 @0) + (1:44 @1) + (16:47 @2) + (21:15 @3) + (1:12 @4) 14.98 km (21.9 kph) +183m
ahr:131 max:153 rhr:89 slept:5.5 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). Big spots of rain on the way back. 32°C. 34%rh. TE 2.5.

Tuesday Nov 22, 2016 #

12 PM

Bike long (path) 55:54 intensity: (32 @0) + (56 @1) + (8:27 @2) + (42:28 @3) + (3:31 @4) 22.18 km (23.8 kph) +149m
ahr:137 max:153 rhr:76 slept:6.3 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Meadowbank Bridge loop (ACW). High tempo. 37°C. 26%rh. TE 3.1.

Monday Nov 21, 2016 #

12 PM

Bike long (path/road) 58:00 intensity: (36 @0) + (1:24 @1) + (16:17 @2) + (38:46 @3) + (57 @4) 22.31 km (23.1 kph) +188m
ahr:133 max:151 rhr:76 slept:4.6 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Pemulwuy loop (ACW). 32°C. 40%rh. TE 2.9.

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