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Training Log Archive: michalmy

In the 7 days ending Sep 21, 2020:

activity # timemileskm+m
  Bike2 1:56:31 25.69(13.2/h) 41.35(21.3/h) 626
  MTB2 1:30:36 15.07(10.0/h) 24.26(16.1/h) 479
  MTBO1 1:12:26 7.27(9:58) 11.7(6:11) 23321 /23c91%
  Run1 42:20 3.99(10:36) 6.42(6:35) 172
  Total6 5:21:53 52.03(6:11) 83.73(3:51) 151021 /23c91%
  [1-5]6 5:20:58
averages - sleep:7.1 rhr:86 weight:66kg

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Monday Sep 21, 2020 #

1 PM

Bike hills (long road) 1:04:49 intensity: (28 @0) + (1:30 @1) + (17:40 @2) + (45:11 @3) 21.8 km (20.2 kph) +359m
ahr:133 max:149 rhr:81 slept:7.5 weight:66kg shoes: Giant Roam XR1 (white)

Berowra<>Berowra Waters Ferry. Another warm day. Legs felt good today. 30" behind course record. First snake of the season - a 1m green tree snake on Wyanna Street. Slithered into a drain before I could take a pic. 27°C. TE 2.8.
Relive: https://www.relive.cc/view/v4OGjzVW25v (pic - Franks Gully hairpin - end of segments 2 & 6)
Headlines: Housing demand heads for collapse / Bottles fly and planets awry as Ricky rages at NRL (Ricky Stuart, league)

Sunday Sep 20, 2020 #

9 AM

MTBO race (BOSS 75-min score) 1:12:26 intensity: (11 @1) + (5:02 @2) + (1:00:11 @3) + (7:02 @4) *** 11.7 km (6:11 / km) +233m 5:38 / km
ahr:140 max:157 spiked:21/23c rhr:94 slept:6.0 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

"Killingworth South - Dry-as-a-Bone Ridge". 22/30c. Net 42 points (max 55). 2:34 early (no penalty). 3rd/25 (2 pts behind Marcus Lee). 17°C. TE 3.1.
A few more tracks have been mapped since last time (13/10/19). Raining at the start so I wore a Gore-tex spray jacket to keep snug. Gore-tex layer now peeling off. Need to buy a new jacket (c 2007). Sticky mud with trail bike tracks and calf-deep puddles on the wider trails.
The NE & SE corners initially looked too far away. Starting plan was to target all the middle and W controls and see where I got to: #1-201, #2-103, #3-303, #4-208, #5-214, #6-207, #7-202, #8-203, #9-109, #10-211, #11-212, #12-204, #13-108, #14-302, #15-301, #16-107, #17-206, #18-104. Missed 205 but still had 20' left approaching the junction leading to the SE corner. Picked up another 4c (8 pts), only leaving the tricky 106: #19-215, #20-105, #21(-)-213, #22(21)-300, #23(22)-F.
Time losses: #9-missed turn and ended up at 202 again (-2'); #18-went left at 206 instead of right (-2:20). Est time lost 4:40.
Relive: https://www.relive.cc/view/vNOPPL4D3YO
Headlines: Budget to unleash record spending - $200b deficit / Brookfail (Sea Eagles, league)

Saturday Sep 19, 2020 #

Note
slept:7.75 weight:66kg (rest day)

Headlines: JobSeeker in limbo as pensioners get a boost / Australian leads call for Iran to be kicked out of Olympics over wrestler's execution (Navid Afkari, wrestling)

Friday Sep 18, 2020 #

1 PM

MTB hills (trail) 37:39 intensity: (21 @0) + (1:27 @1) + (4:34 @2) + (28:15 @3) + (3:02 @4) 10.67 km (17.0 kph) +202m
ahr:137 max:153 rhr:80 slept:7.35 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Coldest day for a while. More disturbed rocks on most of the hills. 4WD activity? Traction not great. Trail otherwise dry and fast. Just one 1m-wide puddle to jump over. I think I found the right gears to maximise my speed most of the time. Heard this bush turkey coming out of the bush and onto the trail while stopped at the Ti-Tree end. It was totally disinterested in me and strolled right past. 1 runner. 16°C. TE 3.0.
Relive: https://www.relive.cc/view/vdORWzkM3r6 (pic - the bush turkey)
Headlines: $2b boost to health as cabinet convenes (coronavirus) / Sydney 2000 was the 16-day party to end them all (Sydney Olympics)

Thursday Sep 17, 2020 #

11 AM

Bike (road) 51:42 intensity: (44 @1) + (15:22 @2) + (35:36 @3) 19.55 km (22.7 kph) +266m
ahr:133 max:149 rhr:89 slept:8.3 weight:66kg shoes: Giant Roam XR1 (white)

Headwinds both ways. Legs felt very heavy today. Route about 400m longer due to local roadworks. 26°C. TE 2.6.
Relive: https://www.relive.cc/view/vMq5GRKw98O (pic - a large bear at the top of a long climb)
Headlines: Disability watchdog issued just one fine - Thousands of complaints / The operation to recover a stolen Olympic gold medal (Lauren Burns, taekwondo)

Wednesday Sep 16, 2020 #

2 PM

Run hills (trail) 42:20 intensity: (2 @0) + (21 @1) + (2:59 @2) + (25:47 @3) + (13:11 @4) 6.42 km (6:35 / km) +172m 5:49 / km
ahr:144 max:155 rhr:88 slept:6.6 weight:66kg shoes: Nike Air Zoom Pegasus 33 (new)

North Berowra trails (CW): Turner<>Woodcourt<>Lonsdale<>Cliffview. First time here without the MTB. Similar difficulty to the Ti-Tree trail but has more concrete and bare rock surfaces. So not as friendly for my achilles. 1 walker with dog. 26°C. TE 2.9.
Relive: https://www.relive.cc/view/v1vjAZd3XJq
Headlines: Teachers fear they lack skills in writing / Seven fails to stump up as game reels from strategic declaration (cricket)

I like the new Garmin Connect feature which displays relative speed/HR/elevation on the GPS trace with blue to red graduated colours. Looks to be retrospective but doesn't seem to work for all activities (eg not skiing).

Tuesday Sep 15, 2020 #

1 PM

MTB hills (trails) 52:57 intensity: (4 @0) + (3:38 @1) + (15:02 @2) + (33:40 @3) + (33 @4) 13.59 km (15.4 kph) +277m
ahr:131 max:151 rhr:83 slept:5.9 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (ACW): Mary Wall-Warrina > Warrego-Alan-Wanda > Cliffview-Lonsdale-Woodcourt-Turner > short Turner loop. Another easy day. 3 walkers with 2 dogs. 21°C. TE 2.6.
Relive: https://www.relive.cc/view/vYvrNzBnxxv
Headlines: Writing standards neglected in schools / Fire and ice - Why Coates backed Cathy to handle heat of the cauldron (Cathy Freeman, Sydney Olympics)

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