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Training Log Archive: michalmy

In the 7 days ending Dec 21, 2014:

activity # timemileskm+m
  Bike4 2:31:56 37.68(14.9/h) 60.64(23.9/h) 636
  Official1 1:19:59 2.58(30:57) 4.16(19:14)
  Run1 21:17 2.62(8:07) 4.22(5:03) 46
  Total6 4:13:12 42.89(5:54) 69.02(3:40) 682
  [1-5]6 4:03:47
averages - sleep:6 rhr:80 weight:64.8kg

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MoTuWeThFrSaSu

Sunday Dec 21, 2014 #

12 PM

Bike long (road) 50:10 intensity: (6 @0) + (20 @1) + (3:55 @2) + (20:11 @3) + (25:38 @4) 19.45 km (23.3 kph) +349m
ahr:146 max:169 rhr:85 slept:7.0 weight:65kg shoes: Giant Roam XR1 (white)

Berowra<>Pie in the Sky, Cowan.

Saturday Dec 20, 2014 #

12 PM

Official (ANSW starter) 1:19:59 intensity: (8:27 @0) + (1:07:28 @1) + (4:04 @2) 4.16 km (19:14 / km)
ahr:96 max:123 rhr:82 weight:65kg shoes: Asics Gel Advantage 3 (black)

Sydney Olympic Park, Homebush. Started all the 1500m races with an electronic gun at the end of the program.

Thursday Dec 18, 2014 #

1 PM

Bike (road) 37:49 intensity: (34 @1) + (2:25 @2) + (30:30 @3) + (4:20 @4) 15.35 km (24.4 kph) +88m
ahr:140 max:161 rhr:92 slept:7.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland<>The Verge.

Wednesday Dec 17, 2014 #

1 PM

Bike (road/MTB) 37:22 intensity: (22 @0) + (1:02 @1) + (2:57 @2) + (25:21 @3) + (7:26 @4) + (14 @5) 14.81 km (23.8 kph) +103m
ahr:142 max:171 rhr:77 slept:7.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Dagworth Rd loop. Return via Telarah Station. Dirt road between km#8-10.
Waited for a couple of runners with maps as I left the office at the end of the day. Probably doing the Newcastle SS.

Tuesday Dec 16, 2014 #

1 PM

Bike (road) 26:35 intensity: (16 @0) + (56 @1) + (3:02 @2) + (16:49 @3) + (5:32 @4) 11.02 km (24.9 kph) +96m
ahr:139 max:158 rhr:77 slept:4.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop.
Hard to separate Adam's birthday yesterday from the terrible aftermath of the siege at the cafe in Sydney's CBD.

Monday Dec 15, 2014 #

12 PM

Run (trail) 21:17 intensity: (14 @0) + (10 @1) + (1:16 @2) + (5:18 @3) + (14:19 @4) 4.22 km (5:03 / km) +46m 4:47 / km
ahr:158 max:166 rhr:69 slept:5.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Walka, Maitland. (Missing GPS segment.) R achilles sore again afterwards. No more running until after Xmas.

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