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Training Log Archive: michalmy

In the 7 days ending Sep 15:

activity # timemileskm+m
  Bike4 3:38:30 44.92(12.3/h) 72.29(19.9/h) 598
  Official1 2:40:46 4.16(38:37) 6.7(24:00)
  Run1 41:38 4.63(8:59) 7.46(5:35) 70
  MTB1 38:41 6.66(10.3/h) 10.72(16.6/h) 206
  Walk1 11:25 0.43(26:26) 0.69(16:26) 31
  Total8 7:51:00 60.81(7:45) 97.86(4:49) 904
  [1-5]8 7:50:01
averages - sleep:5.8 rhr:84 weight:68kg

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Sunday Sep 15 #

6 AM

Bike (road) 40:36 [2] 13.62 km (20.1 kph) +98m
slept:6.75 weight:68kg shoes: Giant Roam XR1 hybrid (white)

Cemtennial Park, Randwick<>Sydney Opera House. Appointed by Athletics Australia as Finish Line Judge for the Blackmores Sydney Marathon. Appreciated the police for clearing all the roads for me. 12°C.
3 PM

MTB hills (trails) 38:41 intensity: (1:09 @1) + (2:12 @2) + (27:30 @3) + (7:50 @4) 10.72 km (16.6 kph) +206m
ahr:143 max:157 rhr:94 weight:68kg shoes: Giant XTC Adv 29er 2 (silver)

New PB by 2:34 (6%) on this route. The new MTB is fast. 24°C. TE 3.6. 20psi.

Saturday Sep 14 #

4 PM

Walk (dog) 11:25 [1] 0.69 km (16:26 / km) +31m 13:27 / km
slept:6.45 weight:68kg shoes: New Balance MX624ABv4 (black)

Berowra. 14°C.

Friday Sep 13 #

1 PM

Bike hills (road) 54:52 intensity: (24 @0) + (1:36 @1) + (23:31 @2) + (29:21 @3) 17.02 km (18.6 kph) +208m
ahr:129 max:148 rhr:83 slept:5.45 weight:68kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Dundas Valley loop (ACW). 22°C. TE 2.4.
Relive: https://www.relive.cc/view/vevW7D5Bnyv

Thursday Sep 12 #

12 PM

Run (XC) 41:38 intensity: (31 @1) + (6:01 @2) + (34:40 @3) + (26 @4) 7.46 km (5:35 / km) +70m 5:20 / km
ahr:138 max:152 rhr:92 slept:5.95 weight:68kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta-Redbank Track loop. A bit further than I wanted to go. 20°C. TE 2.2.
Relive: https://www.relive.cc/view/v4OGmB9gJmq

Wednesday Sep 11 #

2 PM

Official (ANSW chief track umpire) 2:40:46 [1] 6.7 km (24:00 / km)
slept:5.05 weight:68kg shoes: New Balance MX624ABv4 (black)

Sydney Schools Nitro Challenge, Sydney Olympic Park Athletics Centre. 2.30-9.30pm. 19-11°C. A few different events to last year. The new 2x2x400m relay was great to watch with each athlete only having about 30" before they had to line up again for their second lap. The Swedish (300-100-20-400) relays to wrap up the night also went without a hitch. Just one DQ in an 800 for a U15 boy from Winmalee who ran multiple strides outside his lane. At least he collected last-place points for his team.

Tuesday Sep 10 #

1 PM

Bike long (road/path) 1:05:06 intensity: (29 @0) + (1:34 @1) + (24:04 @2) + (38:57 @3) + (2 @4) 22.44 km (20.7 kph) +165m
ahr:130 max:150 rhr:74 slept:5.0 weight:68kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Pemulwuy loop (ACW). Headwind returning along the pipeline path. Second magpie attack of the season. No contact but he was snapping above my head at the W end of the Boothtown Aqueduct (11km). 17°C. TE 2.8.

Monday Sep 9 #

12 PM

Bike (path) 57:56 intensity: (6 @0) + (1:59 @1) + (36:50 @2) + (19:01 @3) 19.21 km (19.9 kph) +128m
ahr:125 max:148 rhr:78 slept:5.9 weight:68kg shoes: Giant Roam XR1 hybrid (white)

Parramatta Park-Olympic Park loop (ACW). Very windy and cold again. 18°C. TE 2.2.
Relive: https://www.relive.cc/view/gh40316113545

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