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Training Log Archive: michalmy

In the 7 days ending Feb 28, 2021:

activity # timemileskm+m
  Official3 3:33:24 5.52(38:38) 8.89(24:00)
  Bike2 2:09:05 27.87(13.0/h) 44.85(20.8/h) 544
  MTB2 1:14:38 13.31(10.7/h) 21.42(17.2/h) 390
  Orienteering1 48:23 2.96(16:22) 4.76(10:10) 10717 /22c77%
  Run1 28:34 2.9(9:51) 4.67(6:07) 95
  Total9 8:14:04 52.56(9:24) 84.58(5:50) 113617 /22c77%
averages - sleep:5.6 rhr:86 weight:64.9kg

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MoTuWeThFrSaSu

Sunday Feb 28, 2021 #

Event: Sydney Sprint #2 - Ted Horwood
 
7 AM

Official (ANSW chief track umpire) 1:26:11 [1] 3.59 km (24:00 / km)
weight:66kg shoes: New Balance MX624ABv4 (black)

NSW Country Championships, Mingara Regional Athletics Centre, Day 3/3, 7.15am-3.15pm. 26°C.
Another straightforward day. The key event event with compliance issues was the 200. Just 2 DQs (U16W & U17M) across 44 heats/finals for lane infringements (TR 17.3.1) spotted by my team. Proactive before the 800s to aminimise any reports. Although one girl had a brain fade at the start and crossed two lanes then ran back again - no advantage gained.
Events: 2 x 3km runs, 12 x hurdles (110>80m), 44 x 200m, 16 x 800m.
Headlines: Lawsuit looms for cabinet ministers (compensation claim) / Smokin' Joe: Suaalii lives - Teen star bags a double to begin senior career in style (league)
5 PM

Orienteering race (sprint) 48:23 intensity: (18 @1) + (1:45 @2) + (22:02 @3) + (24:17 @4) + (1 @5) **** 4.76 km (10:10 / km) +107m 9:09 / km
ahr:138 max:160 spiked:17/22c rhr:70 slept:6.35 weight:66kg shoes: Salomon Speedcross4 GTX (blue)

"Ted Horwood Reserve", Baulkham Hills. Hard: 3.6km, +75m, 21c. 36th/41 (27:04 behind Maris Jansons). 25°C. TE 2.6.
Too many nav mistakes. Some 90° errors. Distinctions between major/minor/unmapped tracks was not clear at times.
#1(2) - Ended up at #9 then #3 first (lost 4'). #2(3) - Confused by minor track (-30"). #4(5) - Missed junction (-1:45). #7(8) - Wrong corner of tennis courts (-1:30). #15 - Contoured, stopped too soon, confused by unmapped track or watercourse (-7:30). Est time lost: 15:15.
Relive: https://www.relive.cc/view/vQvxBp21Y96

Saturday Feb 27, 2021 #

8 AM

Official (ANSW track referee) 1:21:41 [1] 3.4 km (24:00 / km)
slept:4.55 weight:65kg shoes: New Balance MX624ABv4 (black)

NSW Country Championships, Mingara Regional Athletics Centre, Day 2/3, 8.30am-4.30pm. 23°C.
A bit busier today. 20 x 400m, 7 x 1500m, 43 x 100m, 6 x 4x100m relays. Reports received - all DQ: U16M 400; U15W 400 (both TR 17.3.1); M30+ 4x100 (started run before zone - TR 24.19); OW 4x100 (changed late - TR 24.7). CTU tomorrow.
Headlines: China's trade war targets unis / A boy named Suaalii - Ready or not, Suaalii steps into the spotlight at last (league)

Friday Feb 26, 2021 #

1 PM

MTB hills (trail) 39:23 intensity: (1:33 @1) + (1:29 @2) + (17:20 @3) + (19:01 @4) 10.73 km (16.3 kph) +193m
ahr:136 max:153 rhr:84 slept:5.3 weight:64kg shoes: Giant XTC Adv 29er 2 (grey)

Fast on the flatter section. Got too much air on one bump and skidded into a ditch after landing hard. Surprisingly no bike damage, just some grazes on my side. 28°C. TE 2.9.
Relive: https://www.relive.cc/view/veqz3X9KWBv (pic - tree with new red bark)
Headlines: Pandemic reshapes Sydney's cityscape / Cathy relights the flame - 'A perfect setting to cultivate my love of running' (Brisbane, 2032 Olympics)
4 PM

Official (ANSW track umpire) 45:32 [1] 1.9 km (24:00 / km)
weight:65kg shoes: New Balance MX624ABv4 (black)

NSW Country Championships, Mingara Regional Athletics Centre, Day 1/3, 4.45-8.30pm. 25°C.
3 x 400mH, 1500m walk, 2 x 200mH, 3km walk, 5km run. Pretty simple evening. Jim (TR) forgot to plan for a manual wind gauge when we switched to 200H, so the first race had no reading. Finished half an hour late because one guy took 45 minutes to run a 5km. Should have given him credit for the 3km walk he did one race earlier. TR tomorrow.

South to North trail - Splits

Thursday Feb 25, 2021 #

1 PM

Bike long (path/road) 1:02:25 intensity: (1 @1) + (1:29 @2) + (32:19 @3) + (28:36 @4) 23.22 km (22.3 kph) +190m
ahr:138 max:153 rhr:103 slept:5.3 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Pemulwuy loop (CW). After the morning thunderstorm had passed through. New PBs on segments 4 & 5. 23°C. TE 3.0.
Relive: https://www.relive.cc/view/vYvrA3L1xxq (pic - looking west across Boothtown Acqueduct, built 1888, at Greystanes)
Headlines: Ancient sites put at risk by new laws (First Nations) / SIA boss wants 'zero tolerance' on drugs in push to clean up codes (league/AFL)

Guildford to Pemulwuy - Splits

Wednesday Feb 24, 2021 #

4 PM

Run hills (trail) 28:34 intensity: (22 @1) + (1:25 @2) + (7:10 @3) + (19:37 @4) 4.67 km (6:07 / km) +95m 5:33 / km
ahr:139 max:151 rhr:88 slept:6.65 weight:64.5kg shoes: Nike Air Zoom Pegasus 33 (blu)

Feeling a bit smoother. Trying to ignore the temptation to go longer too soon. 22°C. TE 2.5.
Relive: https://www.relive.cc/view/vWqBng8ANYq (pic - Naa Badu lookout)
Headlines: JobSeeker rise 'all or nothing' deal: Libs / Reynolds getting short end of deal after Rabbitohs burnt by Burgess (league)

Tuesday Feb 23, 2021 #

6 PM

MTB hills (trail) 35:15 intensity: (38 @1) + (1:20 @2) + (9:33 @3) + (23:44 @4) 10.69 km (18.2 kph) +197m
ahr:140 max:153 rhr:88 slept:5.6 weight:64.5kg shoes: Giant XTC Adv 29er 2 (grey)

A lot of energy today. 1:14 PB on the whole route. Another 33" PB on the N-S segment. Legs might have benefited from the change of pace in Sunday's sprint-O. Trail a lot firmer too, probably due to the truck that removed the fallen tree obstacle since my last ride. 18°C. TE 3.0.

Travelled to the office by train for the first time since 17/03/20. Not very busy - plenty of seats on all 6 trains, even during peak times.
Headlines: PM takes an early election off table / Turbo on the tear - Tommy sears tear not from hijinks (Tom Trbojevic, league)

North to South trail - Splits

Monday Feb 22, 2021 #

2 PM

Bike hills (long road) 1:06:40 intensity: (37 @1) + (5:11 @2) + (43:07 @3) + (17:45 @4) 21.63 km (19.5 kph) +353m
ahr:133 max:152 rhr:83 slept:5.25 weight:64.5kg shoes: Giant Roam XR1 (white)

Berowra<>Berowra Waters Ferry. Headwind down; tailwind back. 27°C. TE 3.0.
Relive: https://www.relive.cc/view/vdvmDKNMpNq (pic - across the east side ferry ramp)
Headlines: Secret review hid $10b NBN savings / V'landys bullish as government blocks Fuller's Commission role (league)

BWF east side - down & back - Splits

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