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Training Log Archive: michalmy

In the 7 days ending Jan 22, 2017:

activity # timemileskm+m
  Bike2 1:28:14 20.32(13.8/h) 32.7(22.2/h) 416
  Official1 41:24 2.14(19:19) 3.45(12:00)
  Orienteering1 18:53 1.65(11:25) 2.66(7:06) 6723 /27c85%
  Total4 2:28:31 24.12(6:09) 38.81(3:50) 48323 /27c85%
  [1-5]4 2:28:13
averages - sleep:7.6 rhr:97 weight:62kg

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MoTuWeThFrSaSu

Sunday Jan 22, 2017 #

Event: Sydney Sprint Series #3 - Mona Vale Public School
 
6 PM

Orienteering race (sprint) 18:53 intensity: (8 @2) + (19 @3) + (8:24 @4) + (10:02 @5) *** 2.66 km (7:06 / km) +67m 6:18 / km
ahr:168 max:177 spiked:23/27c rhr:119 slept:8.05 weight:62kg shoes: Nike Air Pegasus 30 (blue)

"Mona Vale Public School", 2.0km, 26c. 19th/108. 3rd/13 in SVM (26" behind Colin Burnett). Best run so far this sprint season. Map turnover at #13. Controls 1-14 on map 2 are recorded as #13-26 on GPS. Distracted by #16 on way to #7. A few other sub-optimal route choices: #10, 17, 23. Best leg: #4 (3rd). Best pos: 6th (#4-5). Quite a few MPs from the top runners today (Coyote, O-ing, georgiajones, PaulaS, tracblue). 25°C. TE 3.1.


Sprint #3 - Splits

Saturday Jan 21, 2017 #

1 PM

Official (ANSW chief finish judge) 41:24 [1] 3.45 km (12:00 / km)
slept:8.2 weight:62kg shoes: Asics Gel Advantage 3 (black)

Bankstown Allcomers, The Crest Sporting Complex, Georges Hall. 3-7pm. 25°C.

Bethany sliced 3" off her 800m PB set late last year, now 2:11.38.

Wednesday Jan 18, 2017 #

1 PM

Bike (path/road) 51:00 intensity: (3 @0) + (45 @1) + (4:45 @2) + (33:07 @3) + (12:20 @4) 19.47 km (22.9 kph) +184m
ahr:141 max:158 rhr:89 slept:7.3 weight:62kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (ACW). Headwind going out. 32°C. 39%rh. TE 3.1.

Tuesday Jan 17, 2017 #

12 PM

Bike hills (road) 37:14 intensity: (15 @0) + (51 @1) + (3:33 @2) + (25:42 @3) + (6:53 @4) 13.24 km (21.3 kph) +232m
ahr:140 max:160 rhr:83 slept:6.95 weight:62kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (ACW). Achilles (mostly R) a bit sore from Sunday's sprint-O. 55km/h descending North Rocks Road. 37°C. 23%rh. TE 3.0.

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