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Training Log Archive: michalmy

In the 7 days ending Mar 10:

activity # timemileskm+m
  Official3 3:21:16 5.46(36:52) 8.79(22:54)
  Bike6 2:43:32 34.85(12.8/h) 56.08(20.6/h) 374
  Run2 42:18 4.79(8:49) 7.71(5:29) 52
  Total9 6:47:06 45.1(9:02) 72.58(5:37) 426
  [1-5]9 6:45:05
averages - sleep:6 rhr:89 weight:66kg

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Sunday Mar 10 #

3 PM

Official (ANSW track umpire) 1:07:18 [1] 2.8 km (24:00 / km)
weight:66kg shoes: New Balance MX624ABv4 (black)

NSW Athletics Championships (Night 3/3), Sydney Olympic Park Athletics Centre. 3-7.45pm. Just one DQ for the night (and the 3 days) in the men's 200m heats for a lane violation. 32°C-28. 50%rh.

Saturday Mar 9 #

4 PM

Official (ANSW track umpire) 1:10:51 [1] 2.95 km (24:00 / km)
slept:7.8 weight:66kg shoes: New Balance MX624ABv4 (black)

NSW Athletics Championships (Night 2/3), Sydney Olympic Park Athletics Centre. 4.30-9.30pm. 23°C.

Bethany ran strongly to finish 5th in her 800m final tonight. Sliced another 1" off her PB which now stands at 2:08.63.

Put a deposit on a new carbon MTB today. Lucy Mackie gave me lots of advice but her Chatswood shop couldn't match the price of St Ives Cyclery where I bought my first MTB 3 years ago.

Friday Mar 8 #

12 PM

Bike warm up/down (road) 4:54 intensity: (2:22 @1) + (2:32 @2) 1.23 km (15.1 kph) +17m
ahr:110 max:124 rhr:91 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta. 27°C. TE 1.1.
1 PM

Run (XC) 21:39 intensity: (13 @1) + (51 @2) + (12:48 @3) + (7:47 @4) 3.89 km (5:34 / km) +22m 5:25 / km
ahr:146 max:160 rhr:94 slept:5.67 weight:66kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park. Quicker first km. Explored a skinny trail along the river behind the hospital. 27°C. TE 2.7.
Relive: https://www.relive.cc/view/g31294633497

Bike warm up/down (road) 5:25 intensity: (57 @1) + (4:28 @2) 1.27 km (14.1 kph) +9m
ahr:117 max:127 rhr:105 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta. 28°C. TE 1.2.
5 PM

Official (ANSW track umpire) 1:03:07 [1] 3.03 km (20:50 / km)
weight:66kg shoes: New Balance MX624ABv4 (black)

NSW Athletics Championships (Night 1/3), Sydney Olympic Park Athletics Centre. 5-9pm. 28-24°C.

Bethany entered both the 400 & 800 hoping there would be a straight final for the 800 on Sunday. Alas the two sets of heats were just 30 mins apart tonight, so she decided to just run the 800. She finished 3rd in her heat and qualified for the final as third fastest overall (2:10.87).

Thursday Mar 7 #

1 PM

Bike hills (road) 40:32 intensity: (43 @0) + (41 @1) + (18:46 @2) + (19:59 @3) + (23 @4) 13.14 km (19.5 kph) +180m
ahr:129 max:150 rhr:72 slept:4.9 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (ACW). Coolest day in quite a while. Felt strong today. 22°C. TE 2.6.
Relive: https://www.relive.cc/view/g31252914210

Wednesday Mar 6 #

1 PM

Bike (path/road) 44:32 intensity: (58 @0) + (1:18 @1) + (18:00 @2) + (24:16 @3) 15.61 km (21.0 kph) +93m
ahr:128 max:142 rhr:85 slept:5.55 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Fairlfield Crossing loop (ACW). Strange weather. Very warm. Overcast skies. Heavy drops of rain for the final 500m. Headwind going out; nice tailwind coming back. 36°C. 53%rh. TE 2.5.
Relive: https://www.relive.cc/view/g31209376885

Tuesday Mar 5 #

12 PM

Bike warm up/down (road) 4:19 intensity: (1 @0) + (1:48 @1) + (2:30 @2) 1.22 km (17.0 kph) +14m
ahr:111 max:127 rhr:87 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta. 29°C. TE 1.1.

Run (XC) 20:39 intensity: (21 @1) + (58 @2) + (15:51 @3) + (3:29 @4) 3.82 km (5:24 / km) +30m 5:12 / km
ahr:142 max:156 rhr:81 slept:5.85 weight:66kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park. My second training run for the year. Achilles still OK. Plan to leave at least two days between running sessions. 30°C. 46%rh. TE 2.5.
Relive: https://www.relive.cc/view/g31163382921

Bike warm up/down (road) 5:13 intensity: (1:21 @1) + (3:52 @2) 1.29 km (14.8 kph) +11m
ahr:114 max:124 rhr:103 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta. 30°C. 46%rh. TE 1.2.

Monday Mar 4 #

1 PM

Bike (path) 58:37 intensity: (19 @0) + (53 @1) + (6:01 @2) + (49:17 @3) + (2:07 @4) 22.33 km (22.9 kph) +49m
ahr:137 max:153 rhr:84 slept:6.25 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Meadowbank Bridge loop (ACW). Felt fresh today. 29°C. TE 3.1.
Relive: https://www.relive.cc/view/g31123947075

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