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Training Log Archive: michalmy

In the 7 days ending May 30:

activity # timemileskm+m
  Bike2 2:37:20 39.89(15.2/h) 64.2(24.5/h) 563
  Orienteering1 2:11:06 6.8(19:16) 10.95(11:58) 33412 /17c70%
  MTB2 1:22:06 13.33(9.7/h) 21.45(15.7/h) 416
  Physical work1 1:00:00
  Run1 28:14 2.75(10:17) 4.42(6:23) 139
  Total7 7:38:46 62.77 101.02 145212 /17c70%
  [1-5]7 7:38:32
averages - sleep:6.9 rhr:74 weight:65.8kg

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Sunday May 30 #

10 AM

Orienteering race (NOY3) 2:11:06 intensity: (6 @0) + (2:12 @1) + (32:55 @2) + (58:06 @3) + (37:46 @4) + (1 @5) *** 10.95 km (11:58 / km) +334m 10:23 / km
ahr:137 max:160 spiked:12/17c rhr:66 slept:7.55 weight:66kg shoes: Salomon Speedcross4 GTX (blue)

"Bellbird / Pelton". Hard Long (amended): 5.3km, 16c. 26th/31 (89:42 behind Kasimir Gregory). 14°C. TE 2.8.
S/F had to be relocated to the S end of the map and the courses changed at the last moment. Apparently Austar Colliery security objected to the activity planned in the NW corner. #1-2, 19-21 to be ignored from the pre-printed maps. New sequence was #9-18 then finishing with #3-8. Started and finished OK but had poor execution at new #4 & #5.
#1-3[9-11] - OK. #4[12] - Mucked up bearing and spent too much time close to the higher track (-13:30). #4[13] - Got to within 20m of the control after 6:30 but got confused by unmapped tracks and convinced myself I was in the wrong gully. Eventually relocated from the E-W track on the S edge after several false starts (-28'). #7[15] - Too low, relocated from road (-2:20). #9[17] - Missed track (-2:15). #11[3] - Backtracked and retracked from the W side of the N-S road when the mapped track disappeared (-3'). Total est time lost: 49:05.
Best leg: #2 (17th). Best pos: 19th (#1-3).
Relive: https://www.relive.cc/view/vDqg7P8xoVq
Headlines: Sky-high insurance threatens holidays (business buster) / Fittler lines up plan C with fears Murray, Yeo blows to rock Blues (State of Origin, league)

Saturday May 29 #

12 PM

Physical work (chainsawing) 1:00:00 intensity: (30:00 @1) + (30:00 @2)
slept:7.25 weight:66kg shoes: Nike Air Pegasus 30 (blue)

Chopped up more of the tree that fell over in the backyard back in December. Filled up another green bin with sticks and leaves. The trunk sections will have to wait until next winter to be used in the fireplace.
Headlines: Labor may be without a leader for weeks / Milking surge leaves a sour taste in Souths star’s mouth (Adam Reynolds, league)

Friday May 28 #

2 PM

MTB hills (trail) 40:39 intensity: (2:09 @1) + (4:44 @2) + (30:42 @3) + (3:04 @4) 10.74 km (15.9 kph) +206m
ahr:134 max:148 rhr:76 slept:7.05 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Nice cool sunny day. Pushed hard on the flatter sections. 14°C. TE 2.8.
Relive: https://www.relive.cc/view/vdOR3J2QXr6 (pic - Ti-Tree trail near the Road to Nowhere)
Headlines: NSW on alert as Victoria flares up (contract tracing) / Beattie stands by his no-fault rule despite de Belin case (league)

Thursday May 27 #

12 PM

Bike hills (road) 37:50 intensity: (1:32 @1) + (11:41 @2) + (16:11 @3) + (8:26 @4) 12.59 km (20.0 kph) +167m
ahr:134 max:153 rhr:84 slept:6.05 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (ACW). Bike gears are much smoother now that the new cog has been put on the front. Felt a bit tired on the hills but was close to my fastest times on the Strava segments that had climbs. Still have to work out the best way to avoid the tram track construction on Church Street. 19°C. TE 2.9.
Relive: https://www.relive.cc/view/vXOdKNdBp4v (pic - looking north from level 33 @ 4PSQ)
Headlines: Victoria struggles with new outbreak (travel warning) / ‘Alarming and scary’ Indigenous youth suicide rate drives Walker (Indigenous Round, league)

Wednesday May 26 #

2 PM

Run hills (trail) 28:14 intensity: (38 @1) + (3:04 @2) + (6:26 @3) + (13:18 @4) + (4:48 @5) 4.42 km (6:23 / km) +139m 5:31 / km
ahr:146 max:170 rhr:71 slept:7.85 weight:65.5kg shoes: Nike Air Zoom Pegasus 33 (new)

Mt Colah trails: Flinders<>Oxley. Drove to Hornsby to buy some new bike pumps - a more accurate stand pump for road/MTB and a compact portable one for the road bike. Detoured to Mt Colah for a change of scenery. East pace after yesterday's 2-hour ride. Trail a bit rocky, has hills, but some flatter sections to push the pace. 20°C. TE 2.6.
Relive: https://www.relive.cc/view/vYvEjEAxWwO (pic - low sun over the Oxley trail)
Headlines: I won't go, says McKay, as MP quits over dossier / Blues poised to turn to Wighton at No. 6 instead of in-form Luai (State of Origin, League)

Tuesday May 25 #

11 AM

Bike long (path) 1:59:30 intensity: (4 @0) + (2:44 @1) + (6:17 @2) + (34:50 @3) + (1:07:49 @4) + (7:46 @5) 51.61 km (25.9 kph) +396m
ahr:147 max:224 rhr:64 slept:6.2 weight:65.5kg shoes: New Balance MX624ABv4 (black)

M7 Cycleway (Baulkham Hills<>Eastern Creek). A long midweek ride with Sheralee Bailey & Dave Dorling, BN orienteers back from England earlier this year. S/F at their house in Baulkham Hills. Solid pace most of the way. Tailwind out; headwind back. Found the 'Alpe de Quakers' hill quite tough coming around the 40km mark (37.6-41.1km, +55m). Keen to have another hit out in a couple of weeks. New fastest 40km split - 1:25:34 (28 km/h) by 6 minutes. 20°C. TE 3.9.
Relive: https://www.relive.cc/view/vrqo82n4Yyv
Headlines: McKay urged to resign as leader (Labor in disarray) / Welcome Matt - 'Massive fan': Fittler boost for bolter Burton (State of Origin, league)

Monday May 24 #

2 PM

MTB hills (trail) 41:27 intensity: (4 @0) + (2:55 @1) + (6:41 @2) + (30:48 @3) + (59 @4) 10.7 km (15.5 kph) +209m
ahr:132 max:149 rhr:80 slept:6.6 weight:65.5kg shoes: Giant XTC Adv 29er 2 (grey)

The machinery cleared a lot of the scrub near the edges last week. The trail is more hard packed where the trucks have driven but on the other hand there is the odd stray branch or disturbed rock to watch out for. 17°C. TE 2.6.
Relive: https://www.relive.cc/view/v1vjDy41kJ6 (pic - Lotus-only parking at Maccas)
Headlines: Rivals to line up against McKay (NSW Labor) / Vale 'King Silver': Manly man and Immortal who put family above all (Bob Fulton 1947-2021, league)

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