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Training Log Archive: michalmy

In the 7 days ending Jan 20, 2019:

activity # timemileskm+m
  Official1 2:09:24 3.35(38:37) 5.39(24:00)
  MTBO2 1:57:39 13.25(8:53) 21.32(5:31) 44434 /39c87%
  Bike3 1:32:05 20.93(13.6/h) 33.68(21.9/h) 160
  Physio1 45:00
  Walk1 11:43 0.47(25:08) 0.75(15:37) 38
  Total8 6:35:51 37.99 61.14 64334 /39c87%
  [1-5]8 6:34:12
averages - sleep:5.7 rhr:93 weight:67kg

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Sunday Jan 20, 2019 #

Event: BOSS Season 2018/2019 Event 4 Hawkmount
 
Event: Central Coast Summer Series 8 - Berowra Heights
 
8 AM

MTBO race (BOSS 75-min line/score) 1:12:39 intensity: (19 @1) + (47 @2) + (39:02 @3) + (32:31 @4) **** 11.4 km (6:22 / km) +233m 5:47 / km
ahr:148 max:162 spiked:8/9c rhr:96 slept:4.3 weight:67kg shoes: Giant XTC 27.5 2 (red)

"Hawkemount", Cooranbong. 9/26c. 19 points (max 48), 2:21 early. 15th/18 (23 pts behind Steve Todkill). Some light rain before hand so the track were slippery. Much hillier than previous BOSSs this season. My watch stopped again on the way to #6. Probably due to the tumble I took over the handlebars when by front wheel stopped in a rut on the main trail. At least this week I knew my start time so I had a rough idea how much time I had left (actually needed to add on 7:24).
Line course: 201-202-203-204-205-206 (12 pts) completed in 45:49. Missed a faster route choice to 204. Lost my way on the way to 206 (lost 1') before my crash. Planned to target the 3 3-pt controls on the S part of the map and pick up a few smaller ones but ran out of time. A better plan would have been to target the 4 controls at the top of the map (8 pts) and then see when happens. Score course: 233-235-219 (7 pts). 21°C. TE 3.7.
Relive: https://www.relive.cc/view/g29256743660



Hi leepback. One event down, one to go.
C • Points on the north side 3
10 AM

MTBO race (Central Coast Summer) 45:00 intensity: (7 @2) + (2:43 @3) + (36:33 @4) + (5:37 @5) *** 9.92 km (4:32 / km) +211m 4:06 / km
ahr:157 max:178 spiked:26/30c rhr:124 weight:67kg shoes: Giant XTC 27.5 2 (red)

"Wideview", Berowra Heights. 28/30c (550/600 points). Hard to pass up a course that starts less than 1km from home. Had to make sure I got back from the earlier MTBO race at Cooranbong before 11am. Like last time (Nov 2017), I wasn't interested in pounding the roads so I decided to do the course entirely on MTB. No pre-planning, all done on the move. Slight disadvantage in that I could not read the map descriptions on the back of the map while the map was in my map board. Route: 11-21-1-12-22-2-23-15-29-3-20-5-16-4-24-13-25-6-18-27-7-9-19-8-28-10-30-14. Missed #17 after #6 as my map stayed with my bike. Also left out #26 after #18 as I misjudged the road it was on. Official results said I was 11" late but the S-F controls weren't in synch and the F control was the only one not Air-enabled, so I rode straight past at speed and had to backtrack! 21°C. TE 4.6.
Relive: https://www.relive.cc/view/g29256772290

Saturday Jan 19, 2019 #

11 AM

Official (ANSW chief track umpire) 2:09:24 [1] 5.39 km (24:00 / km)
slept:6.6 weight:67kg shoes: New Balance MX624ABv4 (black)

Treloar Shield, Sydney Olympic Park Athletics Centre. 11am-8pm. Not convinced that the simultaneous running of hurdles (lanes 5-12) and 3000m runs (lanes 1-4) is very successful with so few umpires (3). The main problem is that they run the 3km and 5km walks while the hurdles are being set up. Too many lapped walkers to properly manage with the available resources. I know a couple of walkers did an extra lap. Probably saves an hour in the 7-hour program. 26°C.

Friday Jan 18, 2019 #

4 PM

Physio (R knee) 45:00 [1]
slept:6.4 weight:67kg (injured)

Gosia @ Berowra. Diagnosis is tight quads and hamstrings putting pressure on the kneecap. Need to use Votaren, ice and do stretches. Next appointment in 13 days.

Thursday Jan 17, 2019 #

1 PM

Bike (road) 15:35 intensity: (1:34 @1) + (7:50 @2) + (6:11 @3) 5.28 km (20.3 kph) +17m
ahr:124 max:139 rhr:96 slept:5.25 weight:67kg (injured) shoes: Giant Roam XR1 (white)

Parramatta Park. 1 x 3.15km lap in 7:43 (PB 6:21). Knee sore when not riding. Noticeable when going up/down steps. Might need to take a break or get some treatment. 32°C. 57%rh. TE 1.8.
Relive: https://www.relive.cc/view/g29130536446

Parramatta Park - 1 lap - Splits

Wednesday Jan 16, 2019 #

12 PM

Bike (path/road) 36:39 intensity: (1:08 @0) + (40 @1) + (13:38 @2) + (21:13 @3) 13.17 km (21.6 kph) +100m
ahr:129 max:149 rhr:77 slept:6.8 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (CW). Left my security pass at home yesterday, so couldn't get into the bike cage. 31°C. 61%rh. TE 2.4.
Relive: https://www.relive.cc/view/g29087287200

Monday Jan 14, 2019 #

1 PM

Bike (path) 39:51 intensity: (31 @0) + (1:04 @1) + (5:25 @2) + (30:55 @3) + (1:56 @4) 15.23 km (22.9 kph) +43m
ahr:137 max:154 rhr:73 slept:4.6 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta<>George Kendall Park, Rydalmere. Back at work. 26°C. TE 3.0.
Relive: https://www.relive.cc/view/g29004412359
7 PM

Walk (dog) 11:43 [1] 0.75 km (15:37 / km) +38m 12:28 / km
weight:67kg

Berowra. 23°C.

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