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Training Log Archive: michalmy

In the 7 days ending Sep 17:

activity # timemileskm+m
  Bike5 3:55:08 53.0(13.5/h) 85.3(21.8/h) 789
  Walk1 1:45:36 2.73(38:37) 4.4(24:00)
  MTB1 1:01:35 7.11(6.9/h) 11.44(11.1/h) 237
  Total7 6:42:19 62.85(6:24) 101.14(3:59) 1026
  [1-5]7 6:40:15
averages - sleep:5.5 rhr:80 weight:66.1kg

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MoTuWeThFrSaSu

Sunday Sep 17 #

4 AM

Walk (AA assistant referee) 1:45:36 [1] 4.4 km (24:00 / km)
slept:4.1 weight:66kg shoes: Asics Gel Advantage 3 (black)

Australian Marathon Championship (4:30am-12pm). Controlled the starts for the Half Marathon (6am), the wheelchair (7am) and able-bodied (7:05) Marathons, 10km (8am) & 4km (9am) at Milsons Point. Then took a ferry over to the Opera House to help record the state teams' finishers in the Marathon. Bethany (40:15, 89th, 13th female) and Roslyn ran 10km. Roslyn won a TomTom GPS watch in the raffle but Bethany won't give it up. 8-17°C.
1 PM

MTB (course planning) 1:01:35 intensity: (17:06 @1) + (31:56 @2) + (12:33 @3) 11.44 km (11.1 kph) +237m
ahr:118 max:144 rhr:90 weight:66kg shoes: Giant XTC 27.5 2 MTB (red)

Belrose. 17°C. TE 1.6.
Relive: https://www.relive.cc/view/g14295404082

Friday Sep 15 #

1 PM

Bike (path/road) 45:40 intensity: (7 @0) + (1:23 @1) + (18:30 @2) + (23:21 @3) + (2:19 @4) 16.59 km (21.8 kph) +170m
ahr:131 max:161 rhr:80 slept:5.2 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (CW). Warm breeze. Pushed hard up the Old Windsor Road T-Way hill. 23°C. TE 2.4.
Relive: https://www.relive.cc/view/g14254260861

Thursday Sep 14 #

1 PM

Bike long (path) 1:03:46 intensity: (33 @0) + (42 @1) + (14:00 @2) + (45:55 @3) + (2:36 @4) 23.04 km (21.7 kph) +120m
ahr:135 max:153 rhr:78 slept:6.45 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Meadowbank Bridge loop (CW). Headwind on return. Pushed hard along the foreshore between Newington and Silverwater. 16°C. TE 3.0.
Relive: https://www.relive.cc/view/g14234067253

Wednesday Sep 13 #

12 PM

Bike (path/road) 35:03 intensity: (39 @0) + (1:29 @1) + (11:19 @2) + (21:36 @3) 13.11 km (22.4 kph) +143m
ahr:131 max:148 rhr:72 slept:6.33 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford loop (ACW). First 30+ day since last summer. 33°C. 18%rh. TE 2.4.
Relive: https://www.relive.cc/view/g14212177815

Tuesday Sep 12 #

1 PM

Bike hills (road) 37:05 intensity: (17 @0) + (3:05 @1) + (9:43 @2) + (16:51 @3) + (7:09 @4) 12.99 km (21.0 kph) +196m
ahr:134 max:159 rhr:83 slept:5.67 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (CW). Touched 71.9km/h (PB 73.3) down Bettington Road. 27°C. TE 2.7.
Relive: https://www.relive.cc/view/g14190923354

Monday Sep 11 #

1 PM

Bike (path) 53:34 intensity: (28 @0) + (36 @1) + (12:29 @2) + (35:44 @3) + (4:17 @4) 19.56 km (21.9 kph) +160m
ahr:136 max:158 rhr:79 slept:5.1 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Sydney Olympic Park loop (CW). Headwind on the way back. 25°C. TE 2.8.
Relive: https://www.relive.cc/view/g14169463237

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