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Training Log Archive: michalmy

In the 7 days ending Jun 6:

activity # timemileskm+m
  Official2 3:12:23 4.98(38:37) 8.02(24:00) 100
  Bike2 1:45:48 25.26(14.3/h) 40.65(23.1/h) 599
  MTB2 1:39:04 15.41(9.3/h) 24.81(15.0/h) 492
  Run1 47:55 3.01(15:56) 4.84(9:54) 255
  Total7 7:25:10 48.66(9:09) 78.31(5:41) 1447
  [1-5]7 7:24:58
averages - sleep:6.8 rhr:73 weight:65.9kg

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MoTuWeThFrSaSu

Sunday Jun 6 #

12 PM

MTB hills (trails) 58:10 intensity: (9 @0) + (14:32 @1) + (25:12 @2) + (14:35 @3) + (3:42 @4) 14.06 km (14.5 kph) +283m
ahr:123 max:153 rhr:60 slept:7.9 weight:66.5kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails: Ridgeview > Turner loops > Turner-Woodcourt-Lonsdale-Cliffview > Alan-Warrego > Warrina-Mary Wall. A big sluggish today. Probably because I was on my feet for over 6 hours yesterday. Some maps indicated that there might be an MTB-accessible loop at the W end of Alston Drive but it was a rough walking track at best. 17°C. TE 2.2.
Relive: https://www.relive.cc/view/vrqo8V2g8yv (pic - one of the many warning signs at the new gun range at the E end of Alan Road)
Headlines: Premier calls for federal facility (NSW quarantine) / Battle of the sixes - Maroons' main target Luai 'won't take a backwatd step' (State of Origin, league)

Saturday Jun 5 #

9 AM

Official (ANSW chief umpire) 2:26:07 [1] 6.09 km (24:00 / km) +60m 22:52 / km
slept:7.9 weight:66kg shoes: New Balance MX624ABv4 (black)

NSW XC Relays, North Ryde Common. 9.30am-5pm. 17°C.
Turned out to be a stunning winter's day. Added a few more witches' hats to make the course route more clear in places. Today's races: 4 x 2 x 1.5km (1) and 4 x 2 x 2km (3). One instance of possible illegal pacing reported by three umpires. The athlete was given a warning to be stationary when giving encouragement to teammates.
Headlines: Labor's new leader takes on tolls as a vote winner (Chris Minns) / How that Corso sprint convinced Turbo to dry out and start flying (Tom Trbojevic, league)

Friday Jun 4 #

2 PM

Bike hills (road) 59:28 intensity: (48 @1) + (3:58 @2) + (28:50 @3) + (25:52 @4) 21.59 km (21.8 kph) +353m
ahr:142 max:156 rhr:84 slept:6.0 weight:66kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Berowra Waters Ferry. Virtually the same descent time as the last two times. Just 12" behind my overall course record. Best times for segments 5 and 8. 16°C. TE 3.2.
Relive: https://www.relive.cc/view/vXvLdgy2Q1v (pic - ferry leaving the eastern side)
Headlines: Coalition's secret spin strategy for NDIS / V'landys admits mistakes made in level of player consultation (league)

Thursday Jun 3 #

12 PM

Official (course set-up) 46:16 [1] 1.93 km (24:00 / km) +40m 21:45 / km
slept:6.1 weight:65.5kg shoes: New Balance MX624ABv4 (black)

NSW XC Relays, North Ryde Common. 12.30-1.45pm. Light rain. 13°C.
Helped Dave (referee) & John (technical) put out the red and white flags to mark the running corridor for Saturday's races. The main 1.5km course is a right-angled triangle that starts with a long uphill run to the 90° turn, a traverse along the top, and then a longer downhill run along the hypotenuse. For the 2km course there is 250m detour down the hill and back again from the short side of the triangle at the top of the slope. There a couple of muddy sections when the course crosses a drainage ditch. These crossings should get nicely chopped up by the time the last race happens and provide some interesting running line choices.
Headlines: Budget ‘mirage’ to hide size of deficit (State finances) / This is madness: NRL must find middle ground on crackdown (league)

Wednesday Jun 2 #

2 PM

Run hills (trail) 47:55 intensity: (1 @0) + (11:21 @1) + (5:27 @2) + (17:34 @3) + (13:32 @4) 4.84 km (9:54 / km) +255m 7:50 / km
ahr:133 max:156 rhr:71 slept:6.75 weight:66kg shoes: Salomon Speedcross4 GTX (blue)

Sams Creek loop (CW: run-hike-run). Reverse of the 25/4/21 course. Descended Sams Creek track from the Ti-Tree trail (0.67km, -152m). Then up the other side to the Berkeley trail (0.64km, +143m) and back home. Much better traction this time with the Speedcross. Pity the natural circuit doesn't stretch to 5km. 18°C. TE 2.7.
Relive: https://www.relive.cc/view/vevYXwYRpJq (pic - Sams Creek)
Headlines: Money 'mirage': Billions in state costs hidden / The quiet one - 'People follow him': Tedesco grows into armband (State of Origin, league)

Tuesday Jun 1 #

1 PM

MTB hills (trail) 40:54 intensity: (2 @0) + (3:22 @1) + (7:38 @2) + (25:16 @3) + (4:36 @4) 10.75 km (15.8 kph) +209m
ahr:133 max:152 rhr:71 slept:6.55 weight:65.5kg shoes: Giant XTC Adv 29er 2 (grey)

Another cool sunny day to start winter. 16°C. TE 3.0.
Relive: https://www.relive.cc/view/vPOpY5R9AR6 (pic - replaced some rocks at the crossing that had been dislodged by the heavy trucks)
Headlines: Aged care vaccine scandal deepens - Lack of records / Three pennies opera (Jarome Luai, Liam Martin, Brian To'o; league)

Monday May 31 #

1 PM

Bike (road) 46:20 intensity: (57 @1) + (2:56 @2) + (25:26 @3) + (16:45 @4) + (16 @5) 19.06 km (24.7 kph) +246m
ahr:141 max:163 rhr:81 slept:6.6 weight:65.5kg shoes: Giant TCR Adv 1 Disc (black)

Used the lower handlebar position more often on the flat and downhill sections. Course record by 1:54. 17°C. TE 3.2.
Relive: https://www.relive.cc/view/vxOQrNGoj26 (pic - Cowan main street looking north)
Headlines: Federal MPs fear marginal seat slide (NSW Labor leadership) / Bennett backs V'Landys in face of RLPA 'anger and confusion' (league)

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