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Training Log Archive: michalmy

In the 7 days ending Apr 29:

activity # timemileskm+m
  Bike4 3:23:42 43.44(12.8/h) 69.91(20.6/h) 688
  Orienteering1 57:56 3.5(16:34) 5.63(10:17) 1308 /11c72%
  MTB1 31:41 4.29(8.1/h) 6.91(13.1/h) 170
  Total6 4:53:19 51.23(5:44) 82.45(3:33) 9878 /11c72%
  [1-5]6 4:52:31
averages - sleep:6.1 rhr:88 weight:67kg

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Sunday Apr 29 #

11 AM

Orienteering race (Highlands Forest Series) 57:56 intensity: (9 @1) + (1:07 @2) + (20:19 @3) + (31:22 @4) + (4:59 @5) **** 5.63 km (10:17 / km) +130m 9:14 / km
ahr:154 max:176 spiked:8/11c rhr:92 slept:6.3 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Beyond Rocklea", Belanglo State Forest. Short Hard: 3.4km, 10c. 5th/11 (17:02 behind Ian Meyer).
#1 - Drifted way left descending from track (lost 4:30). #2 - 90° error leaving #1 (-1:30). #3 - over hill to cliff line. #4 - up hill to flatter area. #5 - tracks to bend. #6 - fast run for 1.15km following tracks. #7 - tracks and bush descent. #8 - up to tracks again. #9 - crossed to track too late and missed AP from clearing, no features to relocate (-6:30). #10 - run fast. #F - run faster. 17°C. TE 3.6.
Relive: https://www.relive.cc/view/g20106300242

Friday Apr 27 #

1 PM

Bike (path) 49:58 intensity: (33 @0) + (34 @1) + (14:11 @2) + (33:52 @3) + (48 @4) 17.36 km (20.8 kph) +143m
ahr:132 max:153 rhr:76 slept:5.95 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Sydney Olympic Park loop (CW). 21°C. TE 2.5. Headwind on the way out. HRM seemed to be reading low.
Relive: https://www.relive.cc/view/g20047761310

Thursday Apr 26 #

1 PM

Bike long (path/road) 1:05:46 intensity: (1:01 @1) + (17:09 @2) + (43:46 @3) + (3:50 @4) 21.98 km (20.1 kph) +246m
ahr:135 max:156 rhr:92 slept:5.15 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Pemulwuy loop (ACW). 24°C. TE 3.0. Headwind on the way back.
Relive: https://www.relive.cc/view/g20013274916

Wednesday Apr 25 #

3 PM

MTB hills (trail) 31:41 intensity: (29 @1) + (3:19 @2) + (20:29 @3) + (7:24 @4) 6.91 km (13.1 kph) +170m
ahr:141 max:159 rhr:94 slept:8.15 weight:67kg shoes: Giant XTC 27.5 2 MTB (red)

A little slippery after the rain. Quite a few loose rocks too. Knees sore throughout. Perhaps last weekend took more out of me than I thought. 21°C. TE 3.0.
Relive: https://www.relive.cc/view/g19984367844

Tuesday Apr 24 #

1 PM

Bike hills (road/path) 47:54 intensity: (1:06 @1) + (9:00 @2) + (29:58 @3) + (7:50 @4) 15.66 km (19.6 kph) +223m
ahr:138 max:157 rhr:91 slept:5.0 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Dundas Valley loop (ACW). 25°C. TE 3.0. Still a bit tired from the weekend.
Relive: https://www.relive.cc/view/g19948541755

Monday Apr 23 #

12 PM

Bike (road) 40:04 intensity: (15 @0) + (30 @1) + (7:16 @2) + (24:55 @3) + (7:08 @4) 14.92 km (22.3 kph) +76m
ahr:139 max:161 rhr:85 slept:5.8 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta Park. 3 x 3.15km laps (7:37, 7:32, 8:06; PB is 6:21). Last minute decision to do an easy recovery ride rather than hills (tomorrow?). But ended up trying to catch, keep up then pass cars on sections of the first two laps. 24°C. TE 3.1.
Relive: https://www.relive.cc/view/g19920872082

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