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Training Log Archive: michalmy

In the 7 days ending Mar 19, 2017:

activity # timemileskm+m
  MTBO3 4:41:59 36.99(7:37) 59.54(4:44) 130038 /50c76%
  Bike2 1:14:34 16.77(13.5/h) 26.98(21.7/h) 383
  MTB3 30:38 4.31(8.4/h) 6.94(13.6/h) 128
  Total8 6:27:11 58.07(6:40) 93.46(4:09) 181138 /50c76%
averages - sleep:6.9 rhr:109 weight:63kg

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MoTuWeThFrSaSu

Sunday Mar 19, 2017 #

9 AM

MTB warm up/down (road) 10:58 intensity: (1:26 @1) + (5:10 @2) + (4:22 @3) 2.96 km (16.2 kph) +50m
ahr:125 max:148 rhr:95 weight:63kg shoes: Giant XTC 27.5 2 (red)

Barkstead VIC. 27°C. TE 1.7.
10 AM

MTBO race (VIC MTBO LD Champs) 2:03:31 intensity: (3:37 @2) + (50:08 @3) + (1:09:43 @4) + (3 @5) *** 28.65 km (4:19 / km) +563m 3:56 / km
ahr:149 max:170 spiked:12/14c rhr:117 slept:6.95 weight:63kg shoes: Giant XTC 27.5 2 (red)

"Barkstead". Course 2 / M50: 27.3km, +500m, 13c. 10th/13 in M50 (34:32 behind Steve Hanlon). Best result of the weekend. Missed track entry on way to #1 (lost 5:45). Overshot turn on way to #2 (-2'). Otherwise happy with my route choices. Hills were tough today especially the 2nd half of the long leg to #2 (+76m over 1.2km: 6.3%). Total estimated time lost: 7:45. 26°C. TE 4.0.

Totals for weekend: 4h42', 59.5km, +1299m, 38/50c (car 2084km).

Saturday Mar 18, 2017 #

9 AM

MTB warm up/down (trail) 6:11 intensity: (2 @1) + (2:47 @2) + (3:13 @3) + (9 @4) 1.44 km (14.0 kph) +7m
ahr:130 max:160 rhr:106 weight:63kg shoes: Giant XTC 27.5 2 (red)

Pax Hill Scout Camp, Canadian (Ballarat) VIC. 18°C. TE 1.5.
10 AM

MTBO race (Victorian SD Champs) 46:51 intensity: (2 @2) + (4:52 @3) + (38:36 @4) + (3:21 @5) **** 8.92 km (5:15 / km) +246m 4:37 / km
ahr:160 max:175 spiked:14/19c rhr:123 slept:8.75 weight:63kg shoes: Giant XTC 27.5 2 (red)

"Woowookarung", Canadian (Ballarat). Course 2 / M50: 7.4km, +165m, 18c. 12th/15 in M50 (17:57 behind local Tony Keeble). Planned to stick to major tracks where possible but everything went awry when I overshot an early turn. Lost 1:25 on #1. Looked L instead or R near #2 (-50"). Even though I went past #3 on way to #2, I chose the wrong track coming back (-1:30). Misread map and overshot #6 (-1:30). Missed track to #17 (-2'). Total estimated time lost: 7:15. Very sandy/gravelly in the E forest section so speed had to be controlled on the downhills. 19°C. TE 4.6.

2 PM

MTB warm up/down (trails) 13:29 intensity: (3:45 @2) + (6:49 @3) + (2:55 @4) 2.54 km (11.3 kph) +72m
ahr:137 max:159 rhr:116 weight:63kg shoes: Giant XTC 27.5 2 (red)

Pax Hill Scout Camp, Canadian (Ballarat) VIC. 25°C. TE 2.4.
3 PM

MTBO race (VIC MTBO MD Champs) 1:51:37 intensity: (3:06 @2) + (39:39 @3) + (1:04:39 @4) + (4:13 @5) **** 21.97 km (5:05 / km) +490m 4:34 / km
ahr:153 max:175 spiked:12/17c rhr:123 weight:63kg shoes: Giant XTC 27.5 2 (red)

"Canadian Regional Park Woowookarung", Canadian (Ballarat). Course 2 / M50: 15.9km, +260m, 16c. 15th/15 in M50 (52:29 behind local Tony Keeble). Hesitation leaving start (lost 2') - double-sided A3 map not conducive to an A4-sixed map board. 90° error leaving #5 then overshot track to #6 (-12:30). Wrong track at #7 (-1:30). Unsure of #9 track (-2:20). Tried to find most direct track to #12 but effort wasted as I ended up on the track I was trying to avoid (-6'). Thought #14 had been stolen but its location was a bit vague on the map (on the edge of the white, not next to water tank, lost 1'). Technically a MP here but they reinstated my result. Totally exhausted at the 1h40 mark - no energy for the last 10'. Total estimated time lost: 25:20. 26°C. TE 4.7.





Just after the MD start. Still working out which track goes to #1.

Friday Mar 17, 2017 #

Note
slept:5.45 weight:63kg (rest day)

Drive to Ballarat for the Victorian MTBO championships this weekend. 956km (10h20m). Sprint & MD tomorrow, LD on Sunday, drive home Monday. Glad to be away from the Sydney rain for a couple of days. Forecast is for sun and 30-31°C.

Missed the trip for AUS-O in 2015 due to illness. Ballarat looks a lot like Bathurst. Similar buildings, etc. Not surprising given their common gold rush history from the 1850s.

Wednesday Mar 15, 2017 #

12 PM

Bike hills (road) 39:20 intensity: (1:10 @1) + (6:26 @2) + (20:06 @3) + (11:38 @4) 13.06 km (19.9 kph) +223m
ahr:144 max:157 rhr:93 slept:6.2 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). Up North Rocks Road seemed longer today (headwind?) Nearly 2' longer than last time (2/2) for the 3.3km (+39m). Touched 65.8km/h descending Bettington Road. HRM playing up towards the end. Max HR adjusted down from 222! 27°C. TE 3.0.

Monday Mar 13, 2017 #

12 PM

Bike (road/path) 35:14 intensity: (34 @1) + (3:30 @2) + (26:04 @3) + (5:06 @4) 13.92 km (23.7 kph) +160m
ahr:140 max:157 rhr:100 slept:7.0 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (ACW). 30°C. 61%rh. TE 3.1.

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