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Training Log Archive: michalmy

In the 7 days ending May 15, 2016:

activity # timemileskm+m
  MTBO3 3:27:06 25.27(8:12) 40.67(5:06) 102926 /31c83%
  Bike3 1:34:45 21.99(13.9/h) 35.38(22.4/h) 324
  MTB2 48:52 9.37(11.5/h) 15.08(18.5/h) 128
  Total8 5:50:43 56.63(6:12) 91.14(3:51) 148126 /31c83%
  [1-5]8 5:50:21
averages - sleep:6.4 rhr:92 weight:65kg

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Sunday May 15, 2016 #

9 AM

MTBO race (NSW SD Champs) 37:56 intensity: (2 @1) + (22 @2) + (13:54 @3) + (23:38 @4) *** 7.97 km (4:45 / km) +122m 4:25 / km
ahr:151 max:165 spiked:12/14c rhr:104 slept:4.3 weight:65kg shoes: Giant XTC 27.5 2 (red)

"Rydal Showground". M50A (8th/11, +11:46 to Malcolm Roberts) / Course 2 (12th/16): 5.6km, 13c. Late start as I didn't get to bed until 1.40am after Bethany's 21st - slept in until 6am! Felt fast for the first few legs. Rode past #6 when I didn't see the control (lost 0:30). Wrong track for #9 and rode off the map (-3:00). Best leg #3 (4th/16). Best pos 6th/16 (#2-3). 20°C. TE 3.2.




#7-8 leg.
C • #9 1
12 PM

MTBO race (NSW MD Champs) 44:42 intensity: (8 @1) + (8:33 @2) + (19:39 @3) + (16:22 @4) **** 7.3 km (6:08 / km) +189m 5:26 / km
ahr:143 max:164 spiked:3/4c rhr:96 weight:65kg shoes: Giant XTC 27.5 2 (red)

"Sunny Corner State Forest" (west side). M50A / Course 2: 6.9km, 12c. DNF. Compass wouldn't settle at the start - 90° off. Enjoyed the single track descent to #3. Tricky route to #4. Spent 12 minutes looking for the small track where #4 was located. Convinced myself I was in the wrong place, but couldn't work out where that might be. Abandoned course. Looking at the GPS now it seems I was where I thought I should be, but that end of the track entrance should have been marked with tape. 22°C. TE 2.8.

Totals for weekend: 3h27'06", 40.67km, +1029m, 30/40c (car 736km).


Sprint - Course 2 - Splits

Middle - Course 2 - Splits

Saturday May 14, 2016 #

Event: NSW MTBO Championships
 
11 AM

MTB warm up/down (trails) 6:49 intensity: (34 @1) + (1:58 @2) + (4:09 @3) + (8 @4) 1.21 km (10.7 kph) +31m
ahr:132 max:150 rhr:92 shoes: Giant XTC 27.5 2 (red)

22°C. TE 1.4.
12 PM

MTBO race (NSW LD Champs) 2:04:28 intensity: (23 @2) + (30:41 @3) + (1:32:26 @4) + (58 @5) *** 25.4 km (4:54 / km) +718m 4:18 / km
ahr:156 max:171 spiked:11/13c rhr:111 slept:5.6 weight:65kg shoes: Giant XTC 27.5 2 (red)

"Sunny Corner State Forest" (east side). M50A (10th/11, +41:00 to Malcolm Roberts) / Course 2 (14th/16): 12c. Early start as I had to be back home by 5pm for Bethany's 21st. Tough long climb to #1 to begin. Happy with most route choices - could have been more direct to #3. Turned a bit early for #5 (lost 1:30). Got really confused on leg to #11 when track size and junctions didn't seem to match the map (-11:30). Really let the bike flow on the downhill leg to #F. Not sure if I am slow because I am too cautious or not fit enough on the hills. (Marina blasted past me on the uphill to #7.) First ride with new hydration back pack from Kathmandu. Best leg #13 (8th/16). Best pos 13th/16 (#4-10). Very hot when not in the shade. 22°C. TE 3.9.


Long - Course 2 - Splits

Friday May 13, 2016 #

10 AM

Bike (commute road) 15:31 intensity: (10 @0) + (55 @1) + (5:15 @2) + (8:30 @3) + (41 @4) 5.84 km (22.6 kph) +53m
ahr:130 max:154 rhr:81 slept:5.6 weight:65kg shoes: Giant Roam XR1 (white)

Rutherford>Maitland. Dropped the car off at an auto electrician to get the power window fixed ($270 !). Can use Maccas drive-thru again. New CR2032 battery in HRM. 25°C. TE 1.8.

Thursday May 12, 2016 #

1 PM

MTB (trails) 42:03 [3] 13.86 km (19.8 kph) +98m
slept:8.65 weight:65kg shoes: Giant Roam XR1 (white)

Walka Water Works Reserve, Maitland. Windy. Shelter in the trees. HR monitor not working today. Battery? 22°C.

Found out the results of the selection process of reapplying for my own job (or at least jobs at my own level) in the new structure at work. I have been offered one position in my current work unit in Maitland, and another at Parramatta dealing with energy rebates. I'm leaning towards doing something new as the Maitland job hardly has any accounting/auditing in it any more. Have to decide by Monday. A lot of people have missed out entirely and will now have to compete with external applicants for the remaining vacancies if they want to stay. This is not the way to renew an organisation.

Wednesday May 11, 2016 #

1 PM

Bike long (road) 59:04 intensity: (6 @0) + (24 @1) + (15:11 @2) + (36:26 @3) + (6:57 @4) 21.22 km (21.6 kph) +233m
ahr:136 max:159 rhr:82 slept:8.15 weight:65kg shoes: Giant Roam XR1 (white)

Wyong-Kanwal loop. Finally found the S end of the Watanobbi-Warnervale Road but it is too boggy for this bike. Probably OK on an MTB if you are prepared to get muddy and wet. Otherwise, an enjoyable ride. Some gentle rises to keep it interesting and good separation from traffic. Google tried to send me on a 'shortcut' through an industrial area but half the roads aren't built yet. 25°C. TE 2.2.

Tuesday May 10, 2016 #

1 PM

Note
slept:7.95 weight:65kg (rest day)

I was thinking of have a rest day today hoping that I would have some more energy tomorrow. Nearly 50km/h winds outside today confirmed my decision.

Monday May 9, 2016 #

1 PM

Bike (road) 20:10 intensity: (6 @0) + (46 @1) + (5:29 @2) + (13:49 @3) 8.32 km (24.8 kph) +38m
ahr:131 max:148 rhr:80 slept:4.75 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Bolwarra loop. Tired. Rain about. Short ride. 23°C. TE 1.9.

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