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Training Log Archive: michalmy

In the 7 days ending Sep 5, 2016:

activity # timemileskm+m
  Official1 2:28:48 4.99(29:50) 8.02(18:33) 18
  Bike3 1:50:49 24.57(13.3/h) 39.54(21.4/h) 373
  Orienteering1 27:01 2.41(11:12) 3.88(6:58) 7012 /13c92%
  Warm up / cool down1 4:17 0.46(9:15) 0.75(5:45) 17
  Total5 4:50:55 32.43(8:58) 52.19(5:34) 47812 /13c92%
  [1-5]5 4:50:16
averages - sleep:5.8 rhr:87 weight:64.8kg

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Monday Sep 5, 2016 #

1 PM

Bike (road/path) 46:36 intensity: (7 @0) + (2:39 @1) + (20:56 @2) + (22:21 @3) + (33 @4) 16.07 km (20.7 kph) +208m
ahr:128 max:152 rhr:81 slept:5.2 weight:64kg (sick) shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). Still a bit lethargic. 22°C. TE 2.2.

Sunday Sep 4, 2016 #

Event: Sydney MetrO League Final - Galston
 
Event: ACT Long Distance Champs 2016 and Jim Sawkins Classic / Championships
 
10 AM

Warm up / cool down (trail) 4:17 intensity: (16 @1) + (50 @2) + (3:07 @3) + (4 @4) 0.75 km (5:45 / km) +17m 5:10 / km
ahr:133 max:150 rhr:93 (sick) shoes: Nike Air Pegasus 30 (blue)

Mt Fairy. 11°C. TE 1.4.

Orienteering race (ACT LD Champs) 27:01 intensity: (19 @2) + (38 @3) + (14:21 @4) + (11:43 @5) *** 3.88 km (6:58 / km) +70m 6:23 / km
ahr:167 max:181 spiked:12/13c rhr:109 slept:6.4 weight:65kg (sick) shoes: Nike Air Pegasus 30 (blue)

"Timber Tops", Mt Fairy (Bungendore). M45AS / Red 4: 3.5km, +70m, 12c. 1st/1 in M45AS: ACT Champion! 4th/42 on R4. Fastest on #7. Mass start. Pivot at #2 into two 'butterfly' loops (triangles) with 4 more controls to finish. Hesitation to #3 as I seemed a little right and low. Not much energy over the closing controls (illness?). Short legs kept the difficulty level down. Very wet underfoot. Lots of fallen trees made fast running and bearings difficult to maintain. Tried elastic laces for the first time on my Nikes. No more double knot failures. Surprisingly more comfortable. 1 wallaby. 11°C. TE 3.5.

Friday Sep 2, 2016 #

3 PM

Official (ANSW chief umpire) 2:28:48 [1] 8.02 km (18:33 / km) +18m 18:20 / km
slept:6.1 weight:65kg (sick) shoes: Asics Gel Advantage 3 (black)

Schools Knockout, Sydney Olympic Park, Homebush (3 to 9.30pm). Fun night. A few problems with the photo finish camera early not capturing every image. The 2nd 100m race had to be rerun. The final relays were pretty exciting (100-300-200-400). Cold getting worse. 22-19°C.

Wednesday Aug 31, 2016 #

1 PM

Bike (path) 41:34 intensity: (14 @0) + (1:04 @1) + (12:19 @2) + (27:57 @3) 15.02 km (21.7 kph) +98m
ahr:132 max:149 rhr:81 slept:5.75 weight:65kg (sick) shoes: Giant Roam XR1 (white)

Parramatta<>Kendall Park, Ermington. Out with the wind; back into the wind. Calves almost back to normal. 23°C. TE 2.7.

Tuesday Aug 30, 2016 #

1 PM

Bike (road) 22:39 intensity: (18 @0) + (2:08 @1) + (5:02 @2) + (13:03 @3) + (2:08 @4) 8.44 km (22.4 kph) +67m
ahr:133 max:156 rhr:70 slept:5.3 weight:65kg (sick) shoes: Giant Roam XR1 (white)

Parramatta Park. 2 x 3.15km laps (6:59, 7:19). I think I'm catching a cold. I hope it's not as bad as the one back in June (32d). Dr Google seems to say that exercise is OK when all symptoms are above the neck, although the intensity could be reduced. 21°C. TE 2.5.

Parramatta Park - 2 laps - Splits

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