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Training Log Archive: michalmy

In the 7 days ending Feb 20, 2017:

activity # timemileskm+m
  Bike5 3:25:15 46.65(13.6/h) 75.08(21.9/h) 868
  Official1 1:16:55 1.99(38:37) 3.2(24:00)
  Orienteering2 37:51 3.84(9:52) 6.17(6:08) 9444 /46c95%
  Walk1 6:01 0.19(31:26) 0.31(19:32)
  Warm up / cool down1 3:20 0.32(10:27) 0.51(6:30)
  Total9 5:29:22 52.99(6:13) 85.28(3:52) 96244 /46c95%
  [1-5]9 5:26:39
averages - sleep:6.2 rhr:87 weight:63kg

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Monday Feb 20, 2017 #

12 PM

Bike (path/road) 39:07 intensity: (46 @0) + (4:45 @1) + (18:52 @2) + (14:44 @3) 12.84 km (19.7 kph) +159m
ahr:124 max:146 rhr:80 slept:6.55 weight:63kg (injured) shoes: Giant Roam XR1 hybrid (white)

Parramatta-South Wentworthville loop (CW). Both achilles a bit sore from the weekend. Likely to have aggravated them during the Knox O and then strained them a bit more after Sydney Park. 29°C. TE 2.0.

Sunday Feb 19, 2017 #

5 PM

Warm up / cool down (park) 3:20 intensity: (10 @1) + (48 @2) + (2:22 @3) 0.51 km (6:30 / km)
ahr:131 max:143 rhr:97 weight:63kg shoes: Nike Air Pegasus 30 (blue)

Sydney Park, Alexandria. 24°C. TE 1.2.

Orienteering (sprint) 18:20 intensity: (3 @1) + (8 @2) + (12 @3) + (5:58 @4) + (11:59 @5) ** 3.33 km (5:31 / km) +65m 5:01 / km
ahr:170 max:183 spiked:18/18c rhr:98 slept:6.33 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Sydney Park", Alexandria (3.0km, +70m, 17c). 1st/13 in SVM (52" ahead of Mel Cox). The original Sydney sprint-O map, but my first run here. Clean, but it wasn't that difficult. Best run for a long time. Started well. Ian Jones got on my tail after #4. Crashed after hitting small gate approaching #5 and ended up sprawled on the path. Couldn't pass Ian on the narrow lakeside path to #6 so settled in behind for a while. Lost him later when I reached my fitness limit. Bumped into cousin Kate & family post event. She found the nav easy today as this is her local Parkrun venue. 24°C. TE 3.1.

Saturday Feb 18, 2017 #

9 AM

Orienteering race (SOS sprint) 19:31 intensity: (1 @1) + (20 @2) + (24 @3) + (8:12 @4) + (10:34 @5) *** 2.85 km (6:51 / km) +29m 6:31 / km
ahr:167 max:178 spiked:26/28c rhr:109 slept:6.6 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Knox Grammar Preparatory School". Long: 2.1km, 27c. 8th/77 (+5:15 behind Duncan). Sprint distance format with a map turnover at #16. Lots of people about the school watching the cricket on two fields as well as half the junior and senior Knox boys out on the course. Only problems trying to find a way through the high fence to #13 (lost 20") and wrong side at #14 (-20'). Best leg: #9 (1st). Best pos: 8th (#11, #25-F). Best run so far in 2017. 27°C. TE 3.1.

1 PM

Official (ANSW chief finish judge) 1:16:55 [1] 3.2 km (24:00 / km)
weight:63kg shoes: Asics Gel Advantage 3 (black)

NSW 5000m Championships, Sydney Olympic Park, Homebush. One woman was disqualified in the B race for pacing (IAAF 144.2). She deliberately slowed down to get a lap behind her team mate then sped up again when her team mate caught her. The men's A race was won in 14:13. Meeting suspending in late afternoon for 30' due to lightning. 1.30-9.30pm. 27°C.

Friday Feb 17, 2017 #

10 AM

Walk (Telehealth trial) 6:01 [1] 0.31 km (19:32 / km)
ahr:105 max:109 rhr:98 weight:63kg

Parramatta. Multiple laps of a 7m straight for 6 minutes. Post stem cell transplant research program. 19-week mark. 31°C. 50%rh. TE 1.0.
1 PM

Bike (path/road) 44:50 intensity: (28 @0) + (1:31 @1) + (15:48 @2) + (27:03 @3) 16.66 km (22.3 kph) +197m
ahr:125 max:149 rhr:70 slept:6.3 weight:63kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Auburn loop (ACW). 37°C. 29%rh. TE 2.3.

Thursday Feb 16, 2017 #

12 PM

Bike (path) 49:15 intensity: (22 @0) + (17 @1) + (7:35 @2) + (34:26 @3) + (6:35 @4) 19.38 km (23.6 kph) +160m
ahr:138 max:158 rhr:79 slept:7.15 weight:63kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Sydney Olympic Park loop (ACW). 35°C. 31%rh. TE 2.8.

Wednesday Feb 15, 2017 #

1 PM

Bike (road/path) 34:48 intensity: (34 @0) + (2:11 @1) + (10:27 @2) + (20:55 @3) + (41 @4) 13.05 km (22.5 kph) +119m
ahr:131 max:152 rhr:79 slept:5.6 weight:63kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford loop (CW). 28°C. TE 2.4.

Tuesday Feb 14, 2017 #

12 PM

Bike hills (road) 37:15 intensity: (33 @0) + (57 @1) + (15:14 @2) + (17:59 @3) + (2:32 @4) 13.16 km (21.2 kph) +234m
ahr:131 max:156 rhr:71 slept:5.05 weight:63kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (ACW). Touched 51.9km/h descending Bettington Road; 51.6km/h descending North Rocks Road. 23°C. TE 2.5.

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