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Training Log Archive: michalmy

In the 7 days ending Mar 17, 2019:

activity # timemileskm+m
  Official2 6:06:54 9.5(38:38) 15.29(24:00)
  Bike4 2:26:33 30.96(12.7/h) 49.82(20.4/h) 340
  Run1 22:26 2.69(8:21) 4.33(5:11) 35
  Total6 8:55:53 43.14(12:25) 69.43(7:43) 375
  [1-5]6 8:53:31
averages - sleep:5.6 rhr:87 weight:66kg

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Sunday Mar 17, 2019 #

Event: BOSS Season 2018/2019 Event 6 & Presentation Hebburn Dam
 
7 AM

Official (LANSW chief track umpire) 2:40:32 [1] 6.69 km (24:00 / km)
slept:5.9 weight:66kg shoes: New Balance MX624ABv4 (black)

Little Athletics NSW State Championships (Day 2/2), Sydney Olympic Park Athletics Centre (mostly the warm-up track). 7am-5pm. CTU again. Just Walks and 800m races today plus 4 relays on the main track. Rain all day. Tried to work under a big umbrella as much as possible. Only DQ was a boy who made a beeline for lane 1 from lane 8 from the start of an 800. 17400 steps. 20°C.

Saturday Mar 16, 2019 #

6 AM

Official (LANSW chief track umpire) 3:26:22 [1] 8.6 km (24:00 / km)
slept:6.05 weight:66kg shoes: New Balance MX624ABv4 (black)

Little Athletics NSW State Championships (Day 1/2), Sydney Olympic Park Athletics Centre. 6.45am-5pm. Promoted to CTU after a couple of personnel withdrawals. Just hurdles, 100s and 400s on the main track. A few DQs in the 400s for lane infringements. Some showers in the morning, nothing too heavy. 22400 steps. 24°C.

Thursday Mar 14, 2019 #

12 PM

Bike long (path/road) 1:03:17 intensity: (21 @0) + (2:18 @1) + (19:58 @2) + (39:54 @3) + (46 @4) 22.53 km (21.4 kph) +165m
ahr:132 max:152 rhr:80 slept:5.3 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Pemulwuy loop (ACW). Moderate headwind on the pipeline path. 27°C. TE 2.5.
Relive: https://www.relive.cc/view/g31565892700

Pemulwuy to Guildford - Splits

Wednesday Mar 13, 2019 #

1 PM

Bike (road) 16:38 intensity: (1:00 @0) + (1:38 @1) + (6:42 @2) + (7:18 @3) 5.59 km (20.2 kph) +29m
ahr:124 max:144 rhr:80 slept:5.55 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta Park. 1 x 3.15km lap in 7:15 (PB 6:21). Rain about so I shelved the planned long ride for some laps of PP. Spotty rain half way around so I only did the one. 22°C. TE 2.0.
Relive: https://www.relive.cc/view/g31520664878

Parramatta Park - 1 lap - Splits

Tuesday Mar 12, 2019 #

1 PM

Bike (path) 56:22 intensity: (41 @0) + (2:46 @1) + (28:01 @2) + (24:54 @3) 19.14 km (20.4 kph) +120m
ahr:126 max:143 rhr:75 slept:6.5 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (ACW). 33°C. 33%rh. TE 2.2.
Relive: https://www.relive.cc/view/g31483048895

Monday Mar 11, 2019 #

1 PM

Bike warm up/down (road) 4:48 intensity: (20 @0) + (1:46 @1) + (2:41 @2) + (1 @3) 1.25 km (15.6 kph) +16m
ahr:108 max:122 rhr:82 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta. 30°C. 53%rh. TE 1.1.

Run (XC) 22:26 intensity: (15 @1) + (55 @2) + (4:36 @3) + (16:40 @4) 4.33 km (5:11 / km) +35m 4:59 / km
ahr:150 max:161 rhr:98 slept:4.25 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Parramatta Park. A loop around Old Kings Oval. Hard work running off the pavement. 30°C. 53%rh. TE 3.0.
Relive: https://www.relive.cc/view/g31431623023

Bike warm up/down (road) 5:28 intensity: (39 @1) + (4:33 @2) + (16 @3) 1.31 km (14.4 kph) +11m
ahr:116 max:131 rhr:106 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta. 30°C. 53%rh. TE 1.2.

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