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Training Log Archive: michalmy

In the 7 days ending Oct 22, 2020:

activity # timemileskm+m
  Official1 1:32:51 2.4(38:38) 3.87(24:00)
  Bike2 1:22:08 19.52(14.3/h) 31.42(23.0/h) 418
  Orienteering2 1:16:00 5.57(13:39) 8.96(8:29) 15760 /66c90%
  MTB2 1:14:50 13.41(10.8/h) 21.59(17.3/h) 398
  MTBO1 54:18 7.57(7:10) 12.18(4:27) 31125 /26c96%
  Physical work1 42:59 0.72(59:41) 1.16(37:05) 12
  Walk1 18:54 0.95(19:57) 1.52(12:24) 39
  Total10 7:22:00 50.15(8:49) 80.7(5:29) 133585 /92c92%
  [1-5]10 7:19:20
averages - sleep:6.5 rhr:81 weight:66kg

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Thursday Oct 22, 2020 #

9 AM

Walk (commute) 18:54 [1] 1.52 km (12:24 / km) +39m 10:59 / km
weight:66kg shoes: Nike Air Zoom Pegasus 33 (new)

From Berowra Station after dropping off car for 210,000km service. 19°C.
4 PM

MTB hills (trail) 37:55 intensity: (7 @0) + (51 @1) + (3:04 @2) + (27:07 @3) + (6:46 @4) 10.81 km (17.1 kph) +197m
ahr:131 max:148 rhr:81 slept:6.0 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Was going to pick up my car with the road/hybrid bike but the car has to have a sleepover while waiting for a part to fix the rear window demister. So a did a late MTB instead. Had good success at picking the right gear at the start of most of the climbs to record another sub-38'. Similar time to last week. 3 walkers, 1 dog, 1 runner. 21°C. TE 2.5.
Relive: https://www.relive.cc/view/vYvrN5QG2Lv (pic - baby brush turkey)
Headlines: ABF the target of flawed inquiry / 'I could die': Mansour reveals doctor's dire warning (league)

Wednesday Oct 21, 2020 #

4 PM

MTBO race (SSS 45-min score) 54:18 intensity: (1 @1) + (15 @2) + (5:46 @3) + (44:51 @4) + (3:25 @5) ** 12.18 km (4:27 / km) +311m 3:57 / km
ahr:149 max:163 spiked:25/26c rhr:72 slept:6.05 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

"Sandy Bay", Clontarf. 25/30c. Net 410/600 points. 9:18 late (-100 penalty). 21°C. TE 3.3.
In the plan I excluded 5c that were likely to be difficult to access by MTB. That left me with 25c to work into a MTB-friendly route, although I wasn't frightened of the odd staircase. I realised I was going to exceed the 45' cut-off before riding down to The Spit (#21-1), but I thought it would be a better workout to complete the plan. Passed Caroline Yarnell out running as I was sprinting back from #4 at Sandy Bay.
Sequence: S-28-18-6-22-12-19-26-9-27-17-29-7-16-13-23-2-14-25-21-1-20-3-8-24-4-F.
Time loss: #22 - Overran (-25").
Relive: https://www.relive.cc/view/vYvEZeZngGO
Headlines: ICAC role created to sidestep Premier (independence fears) / Slippery customers (Panthers, league)

Tuesday Oct 20, 2020 #

2 PM

Bike (road) 49:35 intensity: (17 @1) + (2:52 @2) + (24:02 @3) + (22:24 @4) 19.15 km (23.2 kph) +287m
ahr:137 max:151 rhr:97 slept:5.45 weight:66kg shoes: Giant Roam XR1 (white)

Out of the saddle on some of the hills. Fastest time since April. Just 42" off PB. Big police RBT operation on both sides of the highway. Every driver was being pulled over for a test. And two highway patrol cars cruising along the old road before and after Cowan. 19°C. TE 2.8.
Relive: https://www.relive.cc/view/vLqe1PzV4Rq (pic - the police RB operation)
Headlines: Premier pushed to shore up ICAC cash / Wighton wins Dally M Medal as Tele makes night a farce (league)

Monday Oct 19, 2020 #

1 PM

MTB hills (trail) 36:55 intensity: (21 @1) + (2:45 @2) + (17:07 @3) + (16:42 @4) 10.78 km (17.5 kph) +200m
ahr:135 max:150 rhr:84 slept:6.9 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Legs a bit stiff around the house in the morning but felt fast on the bike in the cool weather. New CR by 43". Heavy rain late yesterday and showers this morning seems to have smoothed out the trail. 3 walkers. 18°C. TE 2.7.
Relive: https://www.relive.cc/view/vwq1YNQByBq (pic - some bumps on the descent)
Headlines: No signed approvals on $250m in grants / Burden of Eden (All Blacks, rugby)

Sunday Oct 18, 2020 #

10 AM

Orienteering race (MetrO League 5) 54:01 intensity: (10 @1) + (13 @2) + (3:54 @3) + (47:55 @4) + (1:49 @5) *** 6.2 km (8:43 / km) +114m 7:58 / km
ahr:150 max:162 spiked:15/16c rhr:72 slept:6.9 weight:66kg shoes: Salomon Speedcross4 GTX (blue)

"Boggabilla Lansdowne Park". Div 3: 4.4km, +115m, 15c. 13th/30 (10:50 behind Lee Coady). 22°C. TE 3.2.
Best MetrO run this season. Tried to keep to tracks as much as possible since the bush was quite overgrown. Pretty clean, except for #8, where I didn't go far enough (lost 2:50). Probably should have backtracked from #14 rather trying to go direct to #15. Best legs: #11/F (1st/30). Best pos: 7th/30 (#5-7).
Relive:https://www.relive.cc/view/vrqoMDLAmyO
Headlines: Premier stalled on political probity (MP misconduct) / Simply the west (Panthers, league)

4 PM

Physical work (lawnmowing) 42:59 intensity: (2:33 @0) + (29:14 @1) + (11:12 @2) 1.16 km (37:05 / km) +12m 35:16 / km
ahr:93 max:106 rhr:72 weight:66kg shoes: Nike Air Pegasus 30 (blue)

Back yard. Just before the thunderstorm. 22°C.

Saturday Oct 17, 2020 #

10 AM

Orienteering race (SOS ultra sprint) 21:59 intensity: (7 @1) + (11 @2) + (4:07 @3) + (15:06 @4) + (2:28 @5) *** 2.76 km (7:58 / km) +42m 7:24 / km
ahr:149 max:166 spiked:45/50c rhr:70 slept:6.25 weight:66kg shoes: Nike Zoom Flyknit Streak

"Robert Pymble Park", Pymble. Long Line: 2.5km, 49c. 17th/51 (8:51 behind Toby Wilson). 19°C. TE 2.7.
A different ultrasprint format to the other two I did in 2014 & 2016. This time the racing was continuous with only a small untimed period (about 30") in the middle to download, clear, check and restart. Four maps including a map exchange and two map flips. Pretty happy with my result. As usual the multiple controls on adjacent trees was the most confusing part. The maze was pretty straightforward each time. Just 5 penalties added 2:30 to my time. It looks like I made errors on #3/14/27/37/43. Best legs: #5/9/40/41 (1st/51 - very surprising). Best pos: 12th/51 (#33/41).
Headlines: Doubts raised on dates (ICAC) / 'They poked the bear that day' (Cody Walker, league)

1 PM

Official (ANSW chief track umpire) 1:32:51 [1] 3.87 km (24:00 / km)
weight:66kg shoes: New Balance MX624ABv4 (black)

Interclub, Blacktown International Sportspark. 1-6pm. 29°C.
First track meeting under COVID rules. A few restrictions, including a limit of 400 unique athletes, 50 coaches (rolling) and 50 officials. 400H, 200H, 100s (WG), 3000s (LC), 200s. One DQ in the women's 200H when an athlete knocked over a hurdle in an adjacent lane before that athlete had gone over it (TR 22.6.3). One warning in a men's 200m heat for running inside his lane on the bend.

Friday Oct 16, 2020 #

2 PM

Bike (road) 32:33 intensity: (1:12 @1) + (1:41 @2) + (21:54 @3) + (7:46 @4) 12.27 km (22.6 kph) +132m
ahr:132 max:145 rhr:101 slept:8.1 weight:66kg shoes: Giant Roam XR1 (white)

Berowra<>Mt Kuring-gai Industrial. Windy and cool. Had to put some sleeves on. Short ride due to late start at work and busy day with invoicing. 18°C. TE 2.7.
Relive: https://www.relive.cc/view/v7O9y1QYgLO (pic - Berowra water pumping station)
Headlines: Secret records leaked (ICAC error) / Grey areas (Classique Legend, racing)

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