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Training Log Archive: michalmy

In the 7 days ending Jul 21:

activity # timemileskm+m
  Bike3 3:00:45 39.01(12.9/h) 62.78(20.8/h) 408
  MTBO1 2:38:27 17.01(6.4/h) 27.37(10.4/h) 26527 /31c87%
  Orienteering1 1:10:02 5.52(12:41) 8.88(7:53) 11611 /13c84%
  Run2 55:17 5.9(9:23) 9.49(5:50) 78
  Walk1 28:32 0.72(39:45) 1.15(24:42) 37
  Total8 8:13:03 68.15(7:14) 109.67(4:30) 90438 /44c86%
  [1-5]8 8:13:01
averages - sleep:6 rhr:94 weight:67.3kg

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Sunday Jul 21 #

9 AM

Orienteering race (NOY5) 1:10:02 intensity: (13 @1) + (39 @2) + (13:20 @3) + (51:57 @4) + (3:53 @5) *** 8.88 km (7:53 / km) +116m 7:24 / km
ahr:157 max:177 spiked:11/13c rhr:96 slept:5.2 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Richmond Vale's Wombat Trails". Hard Medium: 6.5km, +80m, 12c. 15th/31 (26:24 behind Josh Blatchford). 11°C. TE 4.2. Another enjoyable map. Used tracks as much as possible on the long legs. Stamina improving a bit from those midweek runs.
#1 - Fence then compass. #2 - Tracks for 2.2km (15:30) then compass for the last 200m. #3 - Straight. #4 - Tracks following creek. #5 - Mostly tracks. Overran by 60m (lost 45"). #6 - Straight. #7 - Got a bit lucky here as I curved right at the right moment. #8 - Never on the right bearing. Ended up at the southern E-W road again (lost 6'). #9 - Planned to skirt left of the green but went too far. Had further to run beside the WC to find the dry ditch. #10 - Just tried to follow the mapped light green to the WC. #11 - Drifted a bit left, but OK. #12 - Used track junction as AP. #F - Straight. Best legs: #2,7 (9th/31). Best pos: 8th/31 (#2).
Relive: https://www.relive.cc/view/g37736616464


12 PM

MTBO long (practice) 2:38:27 intensity: (3:05 @1) + (1:46:46 @2) + (48:36 @3) **** 27.37 km (10.4 kph) +265m
ahr:126 max:143 spiked:27/31c rhr:101 weight:67kg shoes: Giant XTC Adv 29er 2 (black)

"Hebburn Dam Revisited", Abermain. Mainly a test of my new MTB under typical MTBO conditions. I planned to do the BOSS 6 map from last March that I missed due to LANSW official commitments. The morning NOY event was just 'around the corner.' Rob Prentice had sent me copies of the line-score maps so I ended up doing all 8 controls on line map then all 22 on the score map. Eventually I discovered that most of the control sites had some yellow marks painted on trees where the corflutes would have been. *=missed tracks. Line course: 201-202*-203-204*-205-206-207-208* (60mins). Score course: 213-234-225-219-221-224-214*-235-232-226-227-228-217-231-222-216-215-211-233-218-223-212-F (98mins). Intended to do 214 before 224. Bike felt pretty smooth. Didn't expect to cover so much distance or be out there for more than 2.5 hours when I did the planning.
Relive: https://www.relive.cc/view/g37736741024

Saturday Jul 20 #

1 PM

Walk (dog) 28:32 [1] 1.15 km (24:42 / km) +37m 21:18 / km
slept:8.85 weight:67kg shoes: New Balance 409 (white)

Berowra. 18°C.

Friday Jul 19 #

1 PM

Bike (path) 1:01:47 intensity: (21 @1) + (10:21 @2) + (42:06 @3) + (8:59 @4) 23.27 km (22.6 kph) +77m
ahr:139 max:157 rhr:98 slept:4.75 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Ryde Bridge loop (ACW). 18°C. TE 3.4. Tailwind out; headwind back.
Relive: https://www.relive.cc/view/g37636840552

Thursday Jul 18 #

1 PM

Run (XC) 33:52 intensity: (7 @1) + (3:27 @2) + (21:47 @3) + (8:31 @4) 5.75 km (5:54 / km) +52m 5:38 / km
ahr:143 max:157 rhr:93 slept:7.15 weight:67kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park-Westmead Hospital loop. 19°C. TE 2.8. Continued the route from Monday around the back of Westmead Hospital. The first part of the trail is OK but then it becomes rough concrete. Cut back to the park through the hospital and the streets. Need to avoid the pavement next time.
Relive: https://www.relive.cc/view/g37589921047

Wednesday Jul 17 #

1 PM

Bike (road/path/trail) 54:20 intensity: (2 @0) + (1:10 @1) + (18:10 @2) + (34:33 @3) + (25 @4) 17.17 km (19.0 kph) +144m
ahr:132 max:151 rhr:86 slept:6.0 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (CW). 18°C. TE 2.8. Map said there was a bicycle-friendly trail on the south side of Toongabbie Creek in Old Toongabbie. Just 1.5km and a bit narrow and slow for my liking. Could be OK on an MTB.
Relive: https://www.relive.cc/view/g37537947274

Tuesday Jul 16 #

12 PM

Bike long (road/path) 1:04:38 intensity: (23 @1) + (17:33 @2) + (40:56 @3) + (5:46 @4) 22.34 km (20.7 kph) +188m
ahr:136 max:157 rhr:88 slept:5.25 weight:68kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Rookwood loop (CW). 20°C. TE 3.1. Felt like doing a longer ride today.
Relive: https://www.relive.cc/view/g37523913296

Monday Jul 15 #

1 PM

Run (XC) 21:25 intensity: (2 @1) + (38 @2) + (4:42 @3) + (16:03 @4) 3.74 km (5:43 / km) +26m 5:32 / km
ahr:152 max:165 rhr:99 slept:4.85 weight:68kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park. Found some nice shady trails that were soft underfoot on the edge of Cumberland Hospital and adjacent to the creek in Parra Park. Will go a bit further next time. 17°C. TE 3.2.
Relive: https://www.relive.cc/view/g37442546129

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