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Training Log Archive: michalmy

In the 7 days ending Mar 18, 2019:

activity # timemileskm+m
  Official2 6:06:54 9.5(38:38) 15.29(24:00)
  Bike5 2:26:32 30.96(12.7/h) 49.83(20.4/h) 328
  Run1 19:14 2.19(8:48) 3.52(5:28) 29
  Total7 8:52:40 42.65(12:29) 68.64(7:46) 357
  [1-5]7 8:50:38
averages - sleep:6 rhr:86 weight:66kg

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Monday Mar 18, 2019 #

12 PM

Bike warm up/down (road) 4:32 intensity: (1:08 @1) + (3:24 @2) 1.26 km (16.7 kph) +5m
ahr:113 max:128 rhr:94 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta. 18°C. TE 1.1.

Run (XC) 19:14 intensity: (12 @1) + (1:12 @2) + (16:52 @3) + (58 @4) 3.52 km (5:28 / km) +29m 5:15 / km
ahr:142 max:153 rhr:84 slept:6.85 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Parramatta Park. A detour around the new Western Sydney Stadium. Still a construction site but spectator signage is going up. 18°C. TE 2.4.
Relive: https://www.relive.cc/view/g31756681097
1 PM

Bike warm up/down (road) 5:43 intensity: (1:38 @1) + (3:49 @2) + (16 @3) 1.32 km (13.9 kph) +9m
ahr:115 max:139 rhr:101 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta. 18°C. TE 1.2.

Sunday Mar 17, 2019 #

Event: BOSS Season 2018/2019 Event 6 & Presentation Hebburn Dam
 
7 AM

Official (LANSW chief track umpire) 2:40:32 [1] 6.69 km (24:00 / km)
slept:5.9 weight:66kg shoes: New Balance MX624ABv4 (black)

Little Athletics NSW State Championships (Day 2/2), Sydney Olympic Park Athletics Centre (mostly the warm-up track). 7am-5pm. CTU again. Just Walks and 800m races today plus 4 relays on the main track. Rain all day. Tried to work under a big umbrella as much as possible. Only DQ was a boy who made a beeline for lane 1 from lane 8 from the start of an 800. 17400 steps. 20°C.

Saturday Mar 16, 2019 #

6 AM

Official (LANSW chief track umpire) 3:26:22 [1] 8.6 km (24:00 / km)
slept:6.05 weight:66kg shoes: New Balance MX624ABv4 (black)

Little Athletics NSW State Championships (Day 1/2), Sydney Olympic Park Athletics Centre. 6.45am-5pm. Promoted to CTU after a couple of personnel withdrawals. Just hurdles, 100s and 400s on the main track. A few DQs in the 400s for lane infringements. Some showers in the morning, nothing too heavy. 22400 steps. 24°C.

Thursday Mar 14, 2019 #

12 PM

Bike long (path/road) 1:03:17 intensity: (21 @0) + (2:18 @1) + (19:58 @2) + (39:54 @3) + (46 @4) 22.53 km (21.4 kph) +165m
ahr:132 max:152 rhr:80 slept:5.3 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Pemulwuy loop (ACW). Moderate headwind on the pipeline path. 27°C. TE 2.5.
Relive: https://www.relive.cc/view/g31565892700

Pemulwuy to Guildford - Splits

Wednesday Mar 13, 2019 #

1 PM

Bike (road) 16:38 intensity: (1:00 @0) + (1:38 @1) + (6:42 @2) + (7:18 @3) 5.59 km (20.2 kph) +29m
ahr:124 max:144 rhr:80 slept:5.55 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta Park. 1 x 3.15km lap in 7:15 (PB 6:21). Rain about so I shelved the planned long ride for some laps of PP. Spotty rain half way around so I only did the one. 22°C. TE 2.0.
Relive: https://www.relive.cc/view/g31520664878

Parramatta Park - 1 lap - Splits

Tuesday Mar 12, 2019 #

1 PM

Bike (path) 56:22 intensity: (41 @0) + (2:46 @1) + (28:01 @2) + (24:54 @3) 19.14 km (20.4 kph) +120m
ahr:126 max:143 rhr:75 slept:6.5 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (ACW). 33°C. 33%rh. TE 2.2.
Relive: https://www.relive.cc/view/g31483048895

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