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Training Log Archive: michalmy

In the 7 days ending Aug 19, 2019:

activity # timemileskm+m
  Bike3 2:35:40 31.67(12.2/h) 50.96(19.6/h) 481
  Orienteering1 1:02:31 4.55(13:44) 7.32(8:32) 3212 /18c66%
  Run1 23:49 2.6(9:10) 4.18(5:42) 45
  Walk1 19:14 0.94(20:29) 1.51(12:44) 62
  Total6 4:21:14 39.75(6:34) 63.98(4:05) 62012 /18c66%
  [1-5]6 4:20:13
averages - sleep:5.3 rhr:86 weight:67.3kg

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Monday Aug 19, 2019 #

12 PM

Bike hills (road) 51:47 intensity: (21 @0) + (48 @1) + (21:25 @2) + (29:13 @3) 15.51 km (18.0 kph) +205m
ahr:130 max:149 rhr:81 slept:4.8 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (CW). Brrrrr! Nice tailwind on a couple of climbs before the turn. Headwind on the way back. 16°C. TE 2.3.
Relive: https://www.relive.cc/view/gh39192836166

Sunday Aug 18, 2019 #

Event: Metro League #5
 
10 AM

Orienteering race (MetrO League 5) 1:02:31 intensity: (13 @1) + (10 @2) + (6:42 @3) + (51:57 @4) + (3:29 @5) **** 7.32 km (8:32 / km) +32m 8:21 / km
ahr:159 max:174 spiked:12/18c rhr:101 slept:5.3 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Roads to Nowhere", Wiannamatta Regional Park, Ropes Crossing. Division 2: 5.2km, +15m, 17c. 29th/33. 17°C. TE 3.7.
Ran here a couple of years ago. Very flat. Tried to use roads as much as possible. Scratchy in the bush. Best leg: #3 (14th/33). Best pos: 14th/33 (#3).
#1 - Fast along road. Compass from but road drifted left (lost 45"). #2 - Straight. #3(-) - Straight using track as handrail. #4(3) - OK. #5(4) - Followed a partly overgrown unmapped track that seemed to be going the right way. #6(5) - Back to the road. AP was NE corner of earth wall behind pit. #7(6) - Diverted to road. #8(7) - Roads to WC but compass bearing hard to follow. Drifted left into wrong gully (lost 2'). #9(8) - Slowed by thick bush leaving #8. But picked up time on the roads. #10(9) - OK. #11(10) - OK. #12(11) - Planned to use earth mapped embankment as handrail but it must have been smaller than expected (lost 25"). #13(12) - Compass from fence corner via small waterhole. #14(13) - Thick bush pushed me left to the fence so had to approach from behind (lost 2:45). #15(14) - Left main road a little early (lost 45"). #16(15) - Straight. #17(16) - Must have run right past control, behind tree (lost 1:30). #F(17) - OK. Running up in D2 for the first time this season. Scored 3 vital points in BNO's narrow 28-27 win over UR-CC. Looking forward to the D3 final next month.
Relive: https://www.relive.cc/view/gh39140371328

C • Tough area 2

Div 2 - Splits

Friday Aug 16, 2019 #

8 AM

Walk (commute) 19:14 [1] 1.51 km (12:44 / km) +62m 10:34 / km
weight:67kg

To Berowra Station. New paint protection update following last December's hailstorm and body repairs. 11°C.
1 PM

Bike (path/road) 45:59 intensity: (9 @0) + (44 @1) + (12:14 @2) + (32:03 @3) + (49 @4) 15.92 km (20.8 kph) +151m
ahr:135 max:167 rhr:87 slept:5.0 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Merrylands West loop (CW). Warmest day for a while. Wanted to do a longer Wetherill Park loop but a pre-lunch meeting went too long. 23°C. TE 2.5.
Relive: https://www.relive.cc/view/gh39041753608

Thursday Aug 15, 2019 #

12 PM

Bike (path) 57:54 intensity: (25 @0) + (38 @1) + (19:24 @2) + (34:09 @3) + (2:40 @4) + (38 @5) 19.53 km (20.2 kph) +125m
ahr:133 max:179 rhr:78 slept:6.0 weight:68kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (CW). Warmed up nicely during the ride. New bike path detour which misses the narrowing path near Rydalmere Wharf. 18°C. TE 2.5.
Relive: https://www.relive.cc/view/gh38989557216

Wednesday Aug 14, 2019 #

1 PM

Run (XC) 23:49 intensity: (6 @0) + (23 @1) + (1:46 @2) + (15:31 @3) + (6:03 @4) 4.18 km (5:42 / km) +45m 5:24 / km
ahr:143 max:157 rhr:82 slept:5.4 weight:68kg shoes: Nike Air Zoom Pegasus 33 (blu)

Parramatta Park-Cumberland Hospital loop. A bit sluggish at the start but finished quickly along the Domain Creek trail. Only rest was to watch the bats for a moment. 17°C. TE 2.5.
Relive: https://www.relive.cc/view/gh38938341416

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