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Training Log Archive: michalmy

In the 7 days ending May 10, 2015:

activity # timemileskm+m
  Bike5 3:30:50 47.02(13.4/h) 75.68(21.5/h) 474
  Manual work2 1:37:11 0.99 1.59 18
  Orienteering1 46:49 3.59(13:02) 5.78(8:06) 5813 /16c81%
  Walk1 20:00 0.62(32:11) 1.0(20:00) 10
  Warm up / cool down1 12:03 0.92(13:06) 1.48(8:08) 13
  Total10 6:26:53 53.15 85.53 57313 /16c81%
  [1-5]10 6:25:53
averages - sleep:6.1 rhr:86 weight:64kg

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MoTuWeThFrSaSu

Sunday May 10, 2015 #

9 AM

Warm up / cool down (road) 12:03 intensity: (46 @1) + (3:08 @2) + (7:32 @3) + (37 @4) 1.48 km (8:08 / km) +13m 7:48 / km
ahr:132 max:154 rhr:93 shoes: Nike Air Pegasus 30 (blue)

10 AM

Orienteering race (MetrO League) 46:49 intensity: (2:01 @3) + (28:19 @4) + (16:29 @5) *** 5.78 km (8:06 / km) +58m 7:43 / km
ahr:166 max:179 spiked:13/16c rhr:112 slept:6.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Simmos Beach" , Macquarie Fields. Div 2: 4.3km, +80m, 15c (9th/30). Started well, but failed to concentrate 100%. Ran down unnecessary stairs on the way to #3 and had to backtrack (lost 2:15). Missed track across the creek to #5 trying to put a gap on others (1:45). Overran turnoff to #11 and lost the 1:30 I had put on Ross Barr since #9. Best legs: #F (1st); #5,10 (3rd); #9,12 (5th). Best pos: 5th (#2).

3 PM

Walk (XC setup) 20:00 [1] 1.0 km (20:00 / km) +10m 19:03 / km
weight:64kg shoes: New Balance 409 (white)

Foxglove Oval, Mt Colah

Saturday May 9, 2015 #

11 AM

Manual work (lawnmowing) 37:11 [2] 1.59 km (23:20 / km) +18m 22:05 / km
slept:7.0 weight:64kg shoes: Adidas PYV 702001

Back & front yards.
2 PM

Manual work (landscaping) 1:00:00 [2]
weight:64kg shoes: Adidas PYV 702001

Back yard steps.

Friday May 8, 2015 #

12 PM

Bike long (road) 56:33 intensity: (8 @0) + (1:10 @1) + (17:36 @2) + (33:19 @3) + (4:20 @4) 19.07 km (20.2 kph) +154m
ahr:134 max:156 rhr:78 slept:7.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland<>Rutherford Industrial Estate.

Thursday May 7, 2015 #

12 PM

Bike (road) 40:02 intensity: (10 @0) + (1:22 @1) + (6:12 @2) + (26:18 @3) + (6:00 @4) 14.73 km (22.1 kph) +27m
ahr:139 max:155 rhr:71 slept:6.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland-Louth Pk loop. The flooded area in the Louth Park area has dropped about 0.5m since Monday. The little green hatchback stranded 100m away still has water covering the wheel arches. However, this stretch of road is at least 1km across and you still can't see the tops of the fence line (1.2m high?) in the middle section.

Wednesday May 6, 2015 #

1 PM

Bike (road) 43:07 intensity: (26 @0) + (1:06 @1) + (6:36 @2) + (26:46 @3) + (8:08 @4) + (5 @5) 15.43 km (21.5 kph) +175m
ahr:140 max:171 rhr:71 slept:7.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland-Bolwarra Hts loop. One of the benefits of a big storm - lots of free firewood to collect for the fireplace at home.

Tuesday May 5, 2015 #

1 PM

Bike (road) 38:46 intensity: (10 @0) + (1:06 @1) + (1:40 @2) + (17:25 @3) + (18:25 @4) 14.66 km (22.7 kph) +87m
ahr:146 max:161 rhr:87 slept:5.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland-Largs loop.

Monday May 4, 2015 #

1 PM

Bike (road) 32:22 intensity: (6 @0) + (1:26 @1) + (5:10 @2) + (23:24 @3) + (2:16 @4) 11.79 km (21.9 kph) +31m
ahr:137 max:154 rhr:89 slept:5.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland-Louth Pk loop. The middle part of Louth Park Road is still underwater. There is a small green hatchback which has settled about 100m down the road which remains submerged to the top of its windows. Not sure if this is the car that was swept off the Cessnock Road about 2km to the north-west 13 days ago.

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