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Training Log Archive: michalmy

In the 7 days ending Aug 11:

activity # timemileskm+m
  Bike4 3:17:15 42.32(12.9/h) 68.1(20.7/h) 478
  Orienteering1 1:51:04 5.75(19:18) 9.26(12:00) 2379 /13c69%
  Walk2 43:49 2.09(20:58) 3.36(13:02) 82
  Run1 23:34 2.6(9:04) 4.18(5:38) 41
  Total8 6:15:42 52.76(7:07) 84.91(4:25) 8389 /13c69%
  [1-5]8 6:14:10
averages - sleep:5.5 rhr:85 weight:67.4kg

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Sunday Aug 11 #

11 AM

Orienteering race (Highlands Forest Series) 1:51:04 intensity: (23 @0) + (11 @1) + (46:04 @2) + (54:08 @3) + (10:18 @4) ***** 9.26 km (12:00 / km) +237m 10:38 / km
ahr:133 max:155 spiked:9/13c rhr:75 slept:5.9 weight:68kg shoes: Salomon Speedcross 4 GTX (red)

"Boxvale Tramway", Woodlands (via Mittagong). Hard Long: 5.1km, +170m, 13c. DNF. 8°C. TE 2.3.
Cold, but Ok once I got running. Tough control placements by Stefan today, especially #4-10. Could not find #10. #13 was missing.
#1 - Tracks. #2(3) - Missed track junction and overran by a long way (lost 4:30). #3(4) - Compass. Thought I was in the wrong gully, but I was actually quite close (lost 8:15). #4(6) - Tracks. Compass from track junction (perfect). #5(7) - Tracks. Compass into gully (perfect). #6(8) - Straight (perfect). #7(10) - Got to AP quite quickly but had trouble identifying the correct rock feature. Nearly gave up (lost 9'). #8(11) - OK. #9(12) - Straight. #10(-) - Found the fairly obvious boulders and indistinct track but could not find the control (lost 8'). #11(14) - Tracks. #12(15) - Tracks to WC. #13(-) - Missing. #F(16) - Tracks.
Relive: https://www.relive.cc/view/gh38783612435

Friday Aug 9 #

1 PM

Bike hills (road) 40:10 intensity: (1:52 @1) + (17:27 @2) + (20:51 @3) 13.03 km (19.5 kph) +172m
ahr:129 max:146 rhr:90 slept:6.0 weight:67.5kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (CW). Cold and windy. News reports of snowfalls at Blackheath this morning. Touched 69.8km/h (PB 73.3) down Bettington Road. 17°C. TE 2.4.
Relive: https://www.relive.cc/view/gh38686238262

Thursday Aug 8 #

1 PM

Bike (path/road) 47:36 intensity: (47 @0) + (59 @1) + (13:59 @2) + (31:51 @3) 15.69 km (19.8 kph) +94m
ahr:131 max:145 rhr:74 slept:4.45 weight:67.5kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Fairfield Crossing loop (CW). Strong headwind out (48km/h); nice tailwind back. 19°C. TE 2.6.
Relive: https://www.relive.cc/view/gh38635791199

Wednesday Aug 7 #

1 PM

Run (XC) 23:34 intensity: (12 @1) + (2:03 @2) + (15:24 @3) + (5:53 @4) + (2 @5) 4.18 km (5:38 / km) +41m 5:22 / km
ahr:144 max:170 rhr:91 slept:5.0 weight:67.5kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park-Westmead Hospital loop. Surprised I hadn't noticed the large bat colony on both sides of Parramatta River between the Wisteria Gardens and the Female Factory. It's marked on the map - 'Parramatta River Grey Headed Bat Camp'. There must be thousands. 19°C. TE 2.2.
Relive: https://www.relive.cc/view/gh38584849490

Tuesday Aug 6 #

7 AM

Walk (commute) 20:39 [1] 1.55 km (13:19 / km) +58m 11:14 / km
weight:67kg

To Berowra Station. Car back at the panel beaters for 3 days to reseal the front and rear windscreens after the hail damage repairs. Still getting condensation on the inside after rain. 8°C.
1 PM

Bike long (path) 1:03:49 intensity: (22 @0) + (36 @1) + (9:36 @2) + (51:21 @3) + (1:54 @4) 23.52 km (22.1 kph) +67m
ahr:137 max:154 rhr:86 slept:5.7 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Ryde Bridge loop (ACW). Lots of people out walking and blocking both sides of the path. 18°C. TE 2.9.
Relive: https://www.relive.cc/view/gh38534357672
6 PM

Walk (commute) 23:10 [1] 1.81 km (12:47 / km) +24m 11:59 / km
weight:67kg

From Berowra Station. 13°C.

Monday Aug 5 #

1 PM

Bike (road/path) 45:40 intensity: (1:04 @1) + (13:38 @2) + (28:01 @3) + (2:57 @4) 15.86 km (20.8 kph) +145m
ahr:134 max:155 rhr:94 slept:6.15 weight:68kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (ACW). Headwind out; tailwind back. Felt fast today. Worked hard up some of the hills. 21°C. TE 2.6.
Relive: https://www.relive.cc/view/gh38483019545

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