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Training Log Archive: michalmy

In the 7 days ending Nov 2, 2020:

activity # timemileskm+m
  Bike3 2:39:32 34.37(12.9/h) 55.31(20.8/h) 826
  Official1 53:06 1.37(38:38) 2.21(24:00)
  Orienteering1 43:28 3.02(14:24) 4.86(8:57) 13715 /18c83%
  MTBO1 43:00 7.38(5:50) 11.87(3:37) 20131 /31c100%
  MTB1 39:26 6.68(10.2/h) 10.75(16.4/h) 196
  Total7 5:38:32 52.82(6:25) 85.01(3:59) 136046 /49c93%
  [1-5]7 5:38:07
averages - sleep:6.6 rhr:72 weight:66kg

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Monday Nov 2, 2020 #

2 PM

Bike (road) 50:50 intensity: (19 @1) + (2:08 @2) + (29:56 @3) + (18:27 @4) 19.08 km (22.5 kph) +280m
ahr:136 max:150 rhr:72 slept:7.5 weight:66kg shoes: Giant Roam XR1 (white)

A nice tailwind towards the end of the return leg. Didn't really notice any significant headwinds. R achilles flared up again after Falnash. 20°C. TE 2.8.
Relive: https://www.relive.cc/view/vE6JmMVyXgO (pic - brush turkey cappuccino)
Headlines: Rushed icare deal a sham, Labor says / Masters chase elusive prize a universe away from home (Melbourne Cup, racing)

Sunday Nov 1, 2020 #

10 AM

Orienteering race (not a SL / MD) 43:28 intensity: (6 @1) + (10 @2) + (2:37 @3) + (33:48 @4) + (6:47 @5) *** 4.86 km (8:57 / km) +137m 7:51 / km
ahr:151 max:171 spiked:15/18c rhr:60 slept:6.4 weight:66kg shoes: Salomon Speedcross4 GTX (blue)

"Falnash Frolic", Falnash State Forest (via Wallerawang). Hard 3a: 4.3km, +110m, 17c. 4th/18 (5:34 behind Oliver! Freeman). 13°C. TE 3.3.
Did this map 7 years ago but don't remember any of it. Event advertised as State League quality because the 2020 SL season has been cancelled due to COVID. Lots of termite mounds (11/17c) but the orange earth makes them relatively easy to spot when you get close. Going straight was definitely the best strategy today so accurate compass bearings were critical. Best 'SL' result for since "Redgum Ridges" (3/8/19). Best leg: #4 (1st/18). Best pos: 3rd/18 (#1).
Errors: #2 - Left and low (-1:20). #3 - 180° error leaving #2 (-50"). #8 - Too far right (-1:30). Est time lost: 3:40.
Relive: https://www.relive.cc/view/v1vjAXdVpJq
Headlines: $25,000 grants on track for extension (HomeBuilder swamped) / Golden boy (Koby Jennings, racing)

Saturday Oct 31, 2020 #

1 PM

Official (ANSW chief track umpire) 53:06 [1] 2.21 km (24:00 / km)
slept:7.3 weight:66kg shoes: New Balance MX624ABv4 (black)

Interclub, Sylvania Waters Athletics Track. 1-6.30pm. 19°C.
Hit with a thunderstorm that dumped 5mm of rain in the hour before we started. One hour delay while the photo finish system dried out. 100s (WG), 1500s, 400s, walks, 5000s (LC). One DQ in the men's 400 (Ht 6) for running inside his lane (TR 17.3.1). Dinner afterwards with Roslyn, Bethany, Adam & Madi and some of the MW walkers' families at Miranda RSL.
Headlines: $1b lost in council merger failures / Rennie for anything (rugby)

Friday Oct 30, 2020 #

1 PM

MTB hills (trail) 39:26 intensity: (2 @0) + (1:04 @1) + (2:54 @2) + (29:58 @3) + (5:28 @4) 10.75 km (16.4 kph) +196m
ahr:131 max:146 rhr:79 slept:6.4 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Trail soft due to recent rain. Quite a few small fallen tree branches and sticks to watch out for. 22°C. TE 2.4.
Relive: https://www.relive.cc/view/v26M2VB7K3q (pic - orange fungi pycnoporus coccineus)
Headlines: I was told to let rorts inquiry die: investigator / ‘My own death felt preferable to anyone discovering I was gay’ (Dan Palmer, rugby)

Thursday Oct 29, 2020 #

1 PM

Bike long (road hill) 1:07:25 intensity: (23 @0) + (35 @1) + (5:46 @2) + (40:11 @3) + (20:30 @4) 22.51 km (20.0 kph) +387m
ahr:132 max:155 rhr:73 slept:6.75 weight:66kg shoes: Giant Roam XR1 (white)

Berowra<>Berowra Waters Ferry. Caught up to a van about 900m from the bottom which spoilt the last part of the descent. Cautious today after morning showers. Road mostly dry but there were a few sections with water flowing across, but not on the bends. 20°C. TE 2.9.
Relive: https://www.relive.cc/view/vQvxZRjNw96 (pic - a dead 10m high bloodwood tree in the front yard being chainsawed - $300 for part of next winter's firewood)
Headlines: PM hit by global shift on trade / Code hopper (Steve Hansen, league)

Wednesday Oct 28, 2020 #

4 PM

MTBO race (SSS 45-min score) 43:00 intensity: (1 @1) + (10 @2) + (2:02 @3) + (34:27 @4) + (6:20 @5) ** 11.87 km (3:37 / km) +201m 3:20 / km
ahr:152 max:166 spiked:31/31c rhr:76 slept:5.5 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

"Putney Hill". 30/30c. Net 600/600 points. 2:00 early. 19°C. TE 3.5.
All the controls looked doable during the planning phase. No unavoidable steps for a change. No mistakes. I seemed to have the fastest time for the early OM starters which could be a problem for SSS scoring. Brooner has been running fast lately and might squeeze past. Otherwise Rosscoe will have to manipulate who gets the 100%.
Sequence: S-4-15-11-22-7-21-3-26-16-23-17-1-20-13-25-2-28-14-29-10-9-18-12-24-6-19-30-5-8-27-F.
STOP PRESS: Ross has moved me to a new 'Bike' category to keep the OMs happy. Brooner (590) was faster (42:37) but left out 1c (#3). It will be interesting to see his route choices. His AP log is 1.4km shorter than mine.
Relive: https://www.relive.cc/view/vxOQnVe9m26
Headlines: Rogue soldiers were fuelled by 'blood lust' - Australia's Abu Ghraib - Defence report revealed / State of pay: Origin stars give up $1.5m in series payments (State of Origin, league)

Tuesday Oct 27, 2020 #

12 PM

Bike (road) 41:17 intensity: (1:12 @1) + (5:21 @2) + (32:41 @3) + (2:03 @4) 13.73 km (20.0 kph) +158m
ahr:127 max:143 rhr:74 slept:6.3 weight:66kg shoes: Giant Roam XR1 (white)

Berowra loop. Windy. Roads wet in parts. Calves a bit tight. R achilles still sore but not affecting my ride too much. 17°C. TE 2.3.
Relive: https://www.relive.cc/view/v4OGjV8p5mv (pic - Berowra Reservoir)
Headlines: Airport landlords confront big levies / Burst the bubble: NRL chief says protocols no longer needed (league)

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