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Training Log Archive: michalmy

In the 7 days ending Jan 9, 2017:

activity # timemileskm+m
  Bike1 1:32:13 17.75(11.5/h) 28.56(18.6/h) 642
  MTB1 45:24 6.38(8.4/h) 10.27(13.6/h) 244
  Orienteering1 24:41 2.3(10:45) 3.7(6:41) 11014 /18c77%
  Walk1 20:15 0.94(21:26) 1.52(13:19) 7
  Warm up / cool down1 8:40 0.75(11:36) 1.2(7:12) 17
  Total4 3:11:13 28.12(6:48) 45.25(4:14) 102014 /18c77%
  [1-5]4 3:11:08
averages - sleep:6.9 rhr:117 weight:62.2kg

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Monday Jan 9, 2017 #

12 PM

Walk (path) 20:15 [1] 1.52 km (13:19 / km) +7m 13:02 / km
slept:5.6 weight:62kg

Parramatta<>bike shop to buy a new tube. Old tube had a 1cm split that wouldn't patch. This was the heavy duty tube I bought in Parkes to give me more protection from thorns. 30°C. 57%rh.

Sunday Jan 8, 2017 #

5 PM

Warm up / cool down (park) 3:06 intensity: (1:35 @3) + (1:31 @4) 0.53 km (5:53 / km) +5m 5:36 / km
ahr:148 max:157 rhr:131 weight:62kg shoes: Nike Air Pegasus 30 (blue)

Clarkes Point Reserve, Woolwich. 27°C. TE 1.5.

Orienteering race (sprint) 24:41 intensity: (19 @3) + (4:33 @4) + (19:49 @5) *** 3.7 km (6:41 / km) +110m 5:49 / km
ahr:173 max:183 spiked:14/18c rhr:134 slept:7.9 weight:62kg shoes: Nike Air Pegasus 30 (blue)

"Clarkes Point", Woolwich. 3.3km, +80m, 17c. 41st/107. 7th/19 in SVM (5:31 behind O-ing). A bit rusty. #2 hidden behind a bush (lost 35"). Overshot #4 (-30"). Bad route choice to #5. Switched off on long run to #9 and missed turn (-25"). Overshot #10 (-90"). Best legs: #3, #F (6th). Best pos: 26th (#1). 27°C. TE 3.7.

Warm up / cool down (park) 5:34 intensity: (1:09 @2) + (4:13 @3) + (12 @4) 0.68 km (8:14 / km) +12m 7:33 / km
ahr:138 max:150 rhr:122 weight:62kg shoes: Nike Air Pegasus 30 (blue)

Clarkes Point Reserve, Woolwich. 27°C. TE 1.7.

Saturday Jan 7, 2017 #

4 PM

MTB hills (trails) 45:24 intensity: (2:43 @2) + (25:28 @3) + (17:13 @4) 10.27 km (13.6 kph) +244m
ahr:146 max:163 rhr:111 slept:7.05 weight:62kg shoes: Giant XTC 27.5 2 MTB (red)

Fallen trees now cleared. 27°C. TE 3.4.

Friday Jan 6, 2017 #

12 PM

Bike long (road) 1:32:13 intensity: (5 @0) + (54 @1) + (8:15 @2) + (40:32 @3) + (42:27 @4) 28.56 km (18.6 kph) +642m
ahr:146 max:166 rhr:88 slept:7.0 weight:63kg shoes: Giant Roam XR1 hybrid (white)

Seven Bridges loop (ACW). S/F at Linley Point. More or less the reverse of Monday's ride with fewer stops. Map memory. 26°C. TE 3.7.

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