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Training Log Archive: michalmy

In the 7 days ending Jan 30, 2017:

activity # timemileskm+m
  Bike4 3:29:24 46.74(13.4/h) 75.22(21.6/h) 559
  MTB3 3:08:20 25.04(8.0/h) 40.3(12.8/h) 959
  Official2 2:54:29 4.52(38:37) 7.27(24:00)
  Manual work1 45:11 0.9(50:24) 1.44(31:19) 19
  Orienteering1 27:55 2.45(11:25) 3.94(7:05) 10514 /17c82%
  Warm up / cool down1 5:43 0.44(12:57) 0.71(8:03) 26
  Total11 10:51:02 80.08(8:08) 128.88(5:03) 166714 /17c82%
  [1-5]11 10:50:02
averages - sleep:5.9 rhr:96 weight:63kg

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Monday Jan 30, 2017 #

1 PM

Bike (road) 40:48 intensity: (17:12 @1) + (22:33 @2) + (1:03 @3) 9.47 km (13.9 kph) +61m
ahr:112 max:134 rhr:94 slept:6.7 weight:63kg shoes: Giant Roam XR1 hybrid (white)

Cumberland Hospital. An easy ride to recover from the weekend. Legs still cramping up. 41°C. 22%rh. TE 1.3.

Sunday Jan 29, 2017 #

6 AM

Official (AA umpire) 1:04:48 [1] 2.7 km (24:00 / km)
slept:3.15 weight:63kg shoes: Asics Gel Advantage 3 (black)

World Cross Country Trials, Stromlo Forest Park (ACT). 2 kangaroos. The lucky winners get to go to Kampala, Uganda, in March. 6.30-9.30am. 24°C.
9 AM

MTB long (single track) 1:28:24 intensity: (21 @1) + (29:02 @2) + (42:55 @3) + (16:06 @4) 16.44 km (11.2 kph) +390m
ahr:136 max:162 rhr:107 weight:63kg shoes: Giant XTC 27.5 2 MTB (red)

Stromlo Forest Park (ACT). The WXC Trials were just an excuse to visit Canberra and try out some of the MTB trails in the same precinct. Completed MTB Loop 04 (intermediate) except that I substituted Roller Coaster & Pork Barrel in place of Magpie Rock & Slick Rock. Steady twisty climb for the first third (5.1km, +177m, 3.5%, 28:20). Stopped often to let faster climbers through. Very technical descents in the middle with lots of rocks to negotiate. Faster twisting flatter trails to finish. Finished inside the expected 90' but also 2.5km shy of the stated loop distance. 1 kangaroo. 32°C. 41%rh. TE 3.2.
http://www.stromloforestpark.com.au/images/maps/SF...
5 PM

Warm up / cool down (park) 5:43 intensity: (18 @1) + (2:17 @2) + (3:08 @3) 0.71 km (8:03 / km) +26m 6:49 / km
ahr:130 max:145 rhr:92 weight:63kg shoes: Nike Air Pegasus 30 (blue)

Banjo Paterson Park, Gladesville. Basically tried to loosen up after the morning's MTB and 3+ hours drive back from Canberra. 24°C. TE 1.3.

Orienteering race (sprint) 27:55 intensity: (24 @2) + (5:50 @3) + (20:41 @4) + (1:00 @5) ***** 3.94 km (7:05 / km) +105m 6:15 / km
ahr:156 max:173 spiked:14/17c rhr:121 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Gladesville Hospital", 2.8km, 16c. MP - actually decided to give up on #9 as I couldn't find a way into that courtyard after looking unsuccessfully for 3:30. I was the only MP of the day so it was probably due to my mood. Compass wouldn't settle for #1 (lost 40"). Wrong side of fence for #6 (-2'). Finished the rest of the course OK. Best leg: #4 (16th/126). Best pos: 39th (#5). 27°C. TE 3.1.

11 PM

Note

The end of a big weekend in Newcastle, Canberra & Sydney.
Athletics (N) & XC (C) official: 9 hours.
MTB (N & C): 29.44km, +716m, 2h24m.
Orienteering (S): 4.65km, +131m, 17c, 28 mins.
Car (S-N-C-S): 962km.

Saturday Jan 28, 2017 #

11 AM

Manual work (lawnmowing) 45:11 [2] 1.44 km (31:19 / km) +19m 29:21 / km
slept:6.65 weight:63kg shoes: Adidas PYV 702001

Back & front yards. 29°C.
2 PM

MTB (trails) 57:00 intensity: (3:02 @2) + (15:05 @3) + (38:53 @4) 13.0 km (13.7 kph) +326m
ahr:152 max:168 rhr:111 weight:63kg shoes: Giant XTC 27.5 2 MTB (red)

Glenrock State Conservation Reserve, Merewether. Before tonight's athletics meeting, I planned to redo some of the trails from the X5D MTBO on 30/12 as well as some I didn't get around to. Especially wanted to do the fast E-W trail (Yuelarbah) on the S part of the map in both directions and Snakes & Ladders. The N single tracks (Kenny, High Roller) are still technically difficult even without having to worry about diverting for controls. Did Snakes & Ladders up to the old quarry non-stop (0.617km, +61m, 9.9%, 5:02). The Easy Way Out is still a tough climb up from Yuelarbah back to the carpark to finish (0.474km, +47m, 9.9%, 3:43). 32°C. 52%rh. TE 4.0.
http://all.global-riders.net/files/forum_images/20...
4 PM

Official (ANSW chief track umpire) 1:49:41 [1] 4.57 km (24:00 / km)
weight:63kg shoes: Asics Gel Advantage 3 (black)

Hunter Track Classic, Hunter Sports Centre, Glendale (Newcastle). 4-10pm. 26°C.

Bethany was invited to compete against Olympian Morgan Mitchell in a select 400m race. She finished 6th/9, 56.12 (about 0.6 outside her PB).

Friday Jan 27, 2017 #

12 PM

Bike (path) 58:08 intensity: (25 @0) + (40 @1) + (3:47 @2) + (35:02 @3) + (18:14 @4) 23.22 km (24.0 kph) +123m
ahr:143 max:163 rhr:78 slept:5.75 weight:63kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Ryde Bridge loop (ACW). 28°C. TE 3.4.

Thursday Jan 26, 2017 #

5 PM

MTB hills (trails) 42:56 intensity: (32 @1) + (2:59 @2) + (27:31 @3) + (11:54 @4) 10.86 km (15.2 kph) +243m
ahr:144 max:163 rhr:92 slept:8.05 weight:63kg shoes: Giant XTC 27.5 2 MTB (red)

(14:50) Wanted to go for an MTB ride after replacing some hinges on a kitchen cabinet. Aus v Pak ODI was just starting up so I decided to wait until Davey Warner got out. He only lasted until the 42nd over (179).

Pushed hard on the first section towards Berkeley. Trails dry and fast. PB by over 4 mins. 23°C. TE 3.2.

Wednesday Jan 25, 2017 #

12 PM

Bike long (road/path) 1:07:02 intensity: (15 @0) + (24 @1) + (8:24 @2) + (46:17 @3) + (11:42 @4) 26.08 km (23.3 kph) +245m
ahr:140 max:156 rhr:86 slept:5.75 weight:63kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Wetherill Park loop (CW). Brrrr! Much cooler today. Essentially the reverse of my ride on 10/1. 24°C. TE 3.2.

Tuesday Jan 24, 2017 #

12 PM

Bike (road/path) 43:26 intensity: (20 @0) + (23 @1) + (3:27 @2) + (27:52 @3) + (11:24 @4) 16.45 km (22.7 kph) +130m
ahr:142 max:157 rhr:86 slept:5.6 weight:63kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Auburn loop (ACW). Achilles no worse after Sunday's sprint. 37°C. 35%rh. TE 3.1.

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