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Training Log Archive: michalmy

In the 7 days ending Feb 11:

activity # timemileskm+m
  Bike5 3:59:49 52.51(13.1/h) 84.51(21.1/h) 791
  Walk2 3:13:13 5.76(33:32) 9.28(20:50)
  MTBO1 1:14:45 9.27(7.4/h) 14.93(12.0/h) 22817 /20c85%
  Orienteering1 35:30 2.86(12:24) 4.61(7:42) 11317 /21c80%
  Warm up / cool down1 3:41 0.37(9:54) 0.6(6:09) 10
  Total9 9:06:58 70.79(7:44) 113.92(4:48) 114234 /41c82%
  [1-5]9 9:05:18
averages - sleep:6.6 rhr:92 weight:65.3kg

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Sunday Feb 11 #

9 AM

MTBO race (BOSS 75-minute score) 1:14:45 intensity: (2 @1) + (32 @2) + (37:09 @3) + (36:58 @4) + (4 @5) *** 14.93 km (12.0 kph) +228m
ahr:149 max:170 spiked:17/20c rhr:108 slept:6.4 weight:66kg shoes: Giant XTC 27.5 2 MTB (red)

"Richmond Vale". 19/28c. 36 points (max 53). No penalties (17" to spare). 5th/20 (5pts behind Greigor Scott). Planned to do the N controls first then cross the road to do those SW of the S/F area. The SE ones looked a bit too far. First 6 controls as planned: 231-225-204-221-202-223. Overshot track to 222 (lost 4'). Then 201, forgot to do 203 on my way to 224-211. Turned too early looking for track to 207 (-5'), then 218-232-208-215. Turned early again for 233 (-2:15). Finished with 206-213, leaving out 214 in the dash home. Left plenty of points out there with 11:15 time losses. Fairly flat - no steep climbs. 23°C. TE 3.9. 2 wallabies.
Relive with photos: https://www.relive.cc/view/g17789728716

4 PM

Warm up / cool down (park) 3:41 intensity: (1 @1) + (38 @2) + (2:31 @3) + (31 @4) 0.6 km (6:09 / km) +10m 5:39 / km
ahr:141 max:150 rhr:105 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

Georges Heights Oval, Mosman. 23°C. TE 1.4.

Orienteering race (sprint) 35:30 intensity: (18 @2) + (11:47 @3) + (22:30 @4) + (55 @5) **** 4.61 km (7:42 / km) +113m 6:52 / km
ahr:154 max:174 spiked:17/21c rhr:108 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"Georges Heights", Mosman (3.3km, +110m, 20c). MP - did #10 instead of #3. Whilst I was very confused on my way to #4, I only realised my error approaching #10 again. Did #3 after #9 but didn't redo #4-9. Otherwise... Missed #9 thicket (lost 30"). Flag missing from #15 (-1:20). Missed track to #17 (-1:30). Missed entry to #18 clearing (-1:20). Really confused by dirt tracks mapped as paved paths. Nice mix of legs around buildings, open areas and tracks. 23°C. TE 3.2.
Relive: https://www.relive.cc/view/g17796568198


Saturday Feb 10 #

8 AM

Walk (ANSW track umpire) 2:14:31 [1] 6.46 km (20:49 / km)
slept:5.7 weight:65kg shoes: New Balance MX624ABv4 (black)

NSW Junior Athletics Championships, Sydney Olympic Park, Day 2/3 (8am-5pm). One DQ in the U16 girls' 200m. 30°C. 31%rh.

Friday Feb 9 #

12 PM

Bike (road/path) 43:48 intensity: (3 @0) + (2:17 @1) + (7:10 @2) + (30:51 @3) + (3:27 @4) 15.55 km (21.3 kph) +198m
ahr:136 max:155 rhr:83 slept:6.25 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (ACW). 30°C. 45%rh. TE 3.1.
Relive: https://www.relive.cc/view/g17737919555
4 PM

Walk (ANSW track umpire) 58:42 [1] 2.82 km (20:51 / km)
weight:65kg shoes: New Balance MX624ABv4 (black)

NSW Junior Athletics Championships, Sydney Olympic Park, Day 1/3 (4-10pm). All events suspended for 75 minutes when a large thunderstorm passed over around 7pm. Good time for a dinner braek whenthe food was still hot. 27°C.

Thursday Feb 8 #

12 PM

Bike long (path) 1:03:45 intensity: (51 @0) + (1:03 @1) + (10:22 @2) + (45:52 @3) + (5:37 @4) 23.75 km (22.4 kph) +123m
ahr:137 max:168 rhr:72 slept:6.1 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Ryde Bridge loop (CW). 31°C. 29%rh. TE 3.3.
Relive: https://www.relive.cc/view/g17710741158

Wednesday Feb 7 #

12 PM

Bike (path/road) 39:52 intensity: (14 @0) + (1:26 @1) + (14:19 @2) + (23:47 @3) + (6 @4) 13.43 km (20.2 kph) +120m
ahr:131 max:150 rhr:84 slept:6.65 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford loop (CW). 30°C. 42%rh. TE 2.6. Headwind on the way back. Stopped at Rivers, Merrylands, to buy some socks.
Relive: https://www.relive.cc/view/g17681835406

Tuesday Feb 6 #

12 PM

Bike hills (road) 42:44 intensity: (1:21 @1) + (15:02 @2) + (21:02 @3) + (5:19 @4) 14.2 km (19.9 kph) +207m
ahr:134 max:162 rhr:99 slept:7.85 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (ACW). 28°C. TE 3.0.
Relive: https://www.relive.cc/view/g17653448896

Monday Feb 5 #

1 PM

Bike (path) 49:40 intensity: (32 @0) + (43 @1) + (7:15 @2) + (38:43 @3) + (2:27 @4) 17.58 km (21.2 kph) +143m
ahr:136 max:156 rhr:79 slept:7.15 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Olympic Park loop (CW). 28°C. TE 2.9. Headwind on the way out.
Relive: https://www.relive.cc/view/g17629399189

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