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Training Log Archive: michalmy

In the 7 days ending Jul 28:

activity # timemileskm+m
  Bike3 2:12:49 28.05(12.7/h) 45.14(20.4/h) 413
  Orienteering1 57:28 3.69(15:34) 5.94(9:40) 16911 /14c78%
  MTB1 27:49 4.16(9.0/h) 6.7(14.4/h) 151
  Run1 23:51 2.76(8:39) 4.44(5:22) 47
  Total6 4:01:57 38.66(6:15) 62.22(3:53) 78011 /14c78%
  [1-5]6 4:00:15
averages - sleep:5.8 rhr:87 weight:67.2kg

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MoTuWeThFrSaSu

Sunday Jul 28 #

10 AM

Orienteering race (MetrO League 4) 57:28 intensity: (10 @1) + (33 @2) + (21:01 @3) + (35:44 @4) *** 5.94 km (9:40 / km) +169m 8:28 / km
ahr:151 max:168 spiked:11/14c rhr:105 slept:5.5 weight:68kg shoes: Salomon Speedcross 4 GTX (red)

"Galston Reserve". Division 3: 3.7km, +105m, 13c. 22nd/31 (15:31 behind Heath Wallace). 16°C. TE 3.4.
New map for me. Major time loss at #4. Hilly. Scrubby bush when not on tracks.
#1 - Took me while to get my bearings and work out a route. Just off the main track. #2 - Backtrack, a bit further off the main track. #3 - Minor tracks, overran the pit (-40"). #4 - Tracks, turned too soon and took too long to work this out (-6:30). #5 - Long leg. Fast pace around the substation but slow going in the long grass. #6 - Compass. Fallen trees. #7 - Just off a road. #8 - Tracks. #9 - Tracks. #10 - Contour. #11 - Across the creek then looking for steep WC behind MMO (wreckage). #12 - Slow climb diagonally up hill. #13 - Track. #F - Probably missed a more direct route. Scored 5 points for winning BNO team (30) v GO (28). Should be qualified for the ML grand final with one round to go. Best leg: #6 (7th/31). Best pos: 17th/31 (#2-3).
Relive: https://www.relive.cc/view/g38096447057

Saturday Jul 27 #

1 PM

MTB hills (trail) 27:49 intensity: (18 @0) + (2:31 @1) + (6:22 @2) + (18:38 @3) 6.7 km (14.5 kph) +151m
ahr:132 max:149 rhr:84 slept:7.4 weight:67kg shoes: Giant XTC Adv 29er 2 (black)

Sunny day. Another 12" PB without really trying too hard. Red-bellied black snake at the 0.81km mark. 17°C. TE 2.3.
Relive: https://www.relive.cc/view/g38030397815

Friday Jul 26 #

1 PM

Bike (path) 54:46 intensity: (19 @1) + (23:17 @2) + (27:41 @3) + (3:29 @4) 19.06 km (20.9 kph) +127m
ahr:132 max:153 rhr:98 slept:5.2 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Olympic Park loop (ACW). 17°C. TE 2.7.
Relive: https://www.relive.cc/view/g37990680518

Thursday Jul 25 #

12 PM

Bike hills (road) 40:48 intensity: (56 @0) + (3:21 @1) + (21:07 @2) + (15:24 @3) 12.94 km (19.0 kph) +179m
ahr:125 max:149 rhr:69 slept:5.3 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (ACW). 18°C. TE 2.4.
Relive: https://www.relive.cc/view/g37936431719

Wednesday Jul 24 #

1 PM

Run (XC) 23:51 intensity: (3 @0) + (14 @1) + (1:20 @2) + (12:34 @3) + (9:40 @4) 4.44 km (5:22 / km) +47m 5:06 / km
ahr:146 max:160 rhr:87 slept:5.8 weight:67kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park-Westmead Hospital loop. 21°C. TE 2.9. Similar route to last week's run but with just the fun trails.
Relive: https://www.relive.cc/view/g37884245999

Monday Jul 22 #

1 PM

Bike (path/road) 37:15 intensity: (25 @0) + (2:35 @1) + (13:54 @2) + (19:08 @3) + (1:13 @4) 13.15 km (21.2 kph) +107m
ahr:129 max:155 rhr:81 slept:5.75 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford loop (ACW). 21°C. TE 2.5. A bit of a recovery ride until I found the tailwind on the way back.
Relive: https://www.relive.cc/view/g37787235081

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