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Training Log Archive: michalmy

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Bike5 3:26:32 48.65(14.1/h) 78.29(22.7/h) 674
  Walk1 2:15:23 3.51(38:33) 5.65(23:57)
  MTBO2 1:51:38 13.3(7.1/h) 21.41(11.5/h) 61652 /55c94%
  Total8 7:33:33 65.46(6:56) 105.35(4:18) 128952 /55c94%
  [1-5]8 7:31:32
averages - sleep:6 rhr:93 weight:66kg

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

9 AM

MTBO race (75-minute score) 1:13:51 intensity: (22 @1) + (4:21 @2) + (26:59 @3) + (40:55 @4) + (1:14 @5) ** 14.05 km (11.4 kph) +416m
ahr:150 max:172 spiked:24/25c rhr:99 slept:5.05 weight:66kg shoes: Giant XTC 27.5 2 MTB (red)

"Glenrock National Park", Merewether. 25/31c. 470 points (max 580). No penalties (1'12" to spare). 1st/28 - all the elite riders had to do some controls in a preset order. Happy with my initial plan. Some hesitation at intersections to make sure I was committing to the right track. Only difficult control to find was 205 (lost 90"). West controls: 201-204-203-217-234-202. Then southern controls along the main W-E track: 218-224-235-219-226. Up Snakes & Ladders to the central controls: 233-225-207-205-206-214. Then the northern controls: 208-232-211-209-222-213-223, which left me at the NE corner with just under 9' to get back to #F. I took 7:36 to cover the 2.33km with +54m climb. 21°C. TE 4.3.
Relive: https://www.relive.cc/view/g15497869176

Saturday Nov 11, 2017 #

12 PM

Walk (ANSW track umpire) 2:15:23 [1] 5.65 km (23:57 / km)
slept:8.7 weight:66kg shoes: Asics Gel Advantage 3 (black)

Treloar Shield & NSW 3000m Championship. Sydney Olympic Park. Bethany ran a new wind-assisted (+3.0) PB for 100m (12.53). 12-10pm. 24-18°C.

Friday Nov 10, 2017 #

12 PM

Bike (path/road) 34:48 intensity: (22 @0) + (33 @1) + (6:41 @2) + (23:41 @3) + (3:31 @4) 13.25 km (22.8 kph) +125m
ahr:136 max:154 rhr:82 slept:5.6 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford loop (CW). 23°C. TE 2.9.
Relive: https://www.relive.cc/view/g15457307372
4 PM

MTBO race (45-min score course) 37:47 intensity: (3:02 @3) + (32:19 @4) + (2:26 @5) ** 7.36 km (11.7 kph) +200m
ahr:160 max:177 spiked:28/30c rhr:141 weight:66kg shoes: Giant XTC 27.5 2 MTB (red)

"Wideview", Berowra Heights. 30/30c (max 600 points). Northern Sydney Expansion Series. The start was less than 2km from home and it was free! Wasn't interested in pounding the roads so I decided to do the course mostly by MTB, with the last 4 controls within the school grounds on foot. Route: (MTB) 28-11-22-12-9-17-18-29-6-4-15-26-8-27-21-25-24-5-14-23-10-7-2-13-19-1 (foot) 3-30-16-20. Small time losses at #21 (lost 45") - didn't go far enough to see the track to the clearing; and #7 (-60") - missed the tiny track entrance. A better route choice may have been to do #20 after #29 rather than at the end. 21°C. TE 4.2.
Relive: https://www.relive.cc/view/g15462553104

Thursday Nov 9, 2017 #

12 PM

Bike hills (road) 36:24 intensity: (40 @0) + (52 @1) + (9:09 @2) + (22:19 @3) + (3:24 @4) 13.08 km (21.6 kph) +205m
ahr:134 max:158 rhr:74 slept:6.55 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (ACW). Touched 59.4km/h (PB 73.6) down North Rocks Road. 23°C. TE 2.9.
Relive: https://www.relive.cc/view/g15435598804

Wednesday Nov 8, 2017 #

12 PM

Bike (path) 53:01 intensity: (35 @0) + (25 @1) + (9:24 @2) + (28:52 @3) + (13:39 @4) + (6 @5) 19.67 km (22.3 kph) +175m
ahr:140 max:170 rhr:78 slept:4.85 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Olympic Park loop (ACW). Worked the return leg hard along the river (4.7km, 10'). 22°C. TE 3.4.
Relive: https://mail.google.com/mail/u/1/#inbox/15f99c3445...

Tuesday Nov 7, 2017 #

12 PM

Bike long (path/road) 1:08:23 intensity: (24 @0) + (50 @1) + (8:07 @2) + (53:31 @3) + (5:31 @4) 26.8 km (23.5 kph) +136m
ahr:140 max:154 rhr:86 slept:5.5 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Wetherill Park loop (CW). HRM playing up at the start. 25°C. TE 3.6.
Relive: https://www.relive.cc/view/g15391204387

Monday Nov 6, 2017 #

1 PM

Bike (roiad) 13:56 intensity: (1:45 @1) + (1:32 @2) + (8:05 @3) + (2:34 @4) 5.49 km (23.6 kph) +32m
ahr:137 max:155 rhr:92 slept:5.55 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta Park. 1 x 3.15km lap (6:43; PB 6:21). Rain was forecast so I thought I'd stay close and do laps of the park. Barely started the first lap when an almighty thunderclap made me very nervous. A couple of minutes later it was bucketing down. 23°C. TE 2.4.
Relive: https://www.relive.cc/view/g15370724068

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