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Training Log Archive: michalmy

In the 7 days ending Feb 7, 2016:

activity # timemileskm+m
  Official2 3:49:12 11.87(19:19) 19.1(12:00)
  Bike7 3:19:31 45.65(13.7/h) 73.46(22.1/h) 580
  MTBO1 1:15:37 7.59(9:58) 12.22(6:11) 23014 /18c77%
  Orienteering1 25:45 2.42(10:39) 3.89(6:37) 11916 /16c100%
  Warm up / cool down1 3:51 0.4(9:38) 0.64(5:59) 1
  Total10 8:53:56 67.92(7:52) 109.31(4:53) 93130 /34c88%
  [1-5]10 8:51:56
averages - sleep:6.4 rhr:100 weight:64kg

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Sunday Feb 7, 2016 #

Event: Sydney Sprint Series 2016 Race #5 - Pyrmont
 
Event: MTBO - BOSS (Bike Orienteering Summer Series) - #5
 
9 AM

MTBO race (BOSS / 75min score-O) 1:15:37 intensity: (2 @1) + (35 @2) + (33:55 @3) + (40:50 @4) + (15 @5) *** 12.22 km (6:11 / km) +230m 5:39 / km
ahr:151 max:170 spiked:14/18c rhr:102 slept:5.85 weight:64kg shoes: Giant XTC 27.5 2 (red)

"O'Donnelltown", West Wallsend. 30c (line 9 + score 21). Wrong track to #3 (lost 60"). Missed turns to #6 (-35") & #8 (-40"). Took 46' to get the compulsory controls (101 to 110). Very sticky mud in sections. Finished with 112-125-127-126-134-133-123. Slow! Probably should have stayed on the flatter, wider tracks. One minute late. Net 32 points (max 56). 21st/46, a big improvement on my first BOSS in January 2015. 23°C. TE 3.3.

4 PM

Bike (path) 11:33 intensity: (3:49 @2) + (5:41 @3) + (2:03 @4) 3.21 km (16.7 kph) +52m
ahr:135 max:156 rhr:113 weight:64kg shoes: Giant XTC 27.5 2 (red)

Rozelle > Pyrmont. Commute to sprint-O. 26°C. TE 1.8.
5 PM

Warm up / cool down (park) 3:51 intensity: (24 @2) + (2:43 @3) + (44 @4) 0.64 km (5:59 / km) +1m 5:56 / km
ahr:142 max:159 rhr:112 shoes: Nike Air Pegasus 30 (blue)

Pirrama Park, Pyrmont. 26°C. TE 1.5.

Orienteering race (sprint) 25:45 intensity: (45 @3) + (13:11 @4) + (11:49 @5) *** 3.89 km (6:37 / km) +119m 5:44 / km
ahr:167 max:176 spiked:16/16c rhr:135 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Pyrmont Point". 3.45km, +100m, 15c. 41st/98 (6th/19 in SVM). Best leg: #11 (12th). Best pos: 38th (#12-14). No real mistakes, just a few sub-optimal route choices (#1, 4, 6, 7, 8?). Cadence avg 155, max 230. 26°C. TE 3.5.

Bike (path) 11:27 intensity: (4:01 @2) + (6:51 @3) + (35 @4) 3.19 km (16.7 kph) +59m
ahr:133 max:152 rhr:112 weight:64kg shoes: Giant XTC 27.5 2 (red)

Pyrmont > Rozelle. 25°C. TE 1.8.

Sprint - Splits

Saturday Feb 6, 2016 #

4 PM

Official (ANSW track umpire) 2:42:00 [1] 13.5 km (12:00 / km)
slept:5.85 weight:64kg shoes: Asics Gel Advantage 3 (black)

NSW Junior Athletics Championships, Day 2/3. Sydney Olympic Park, Homebush.

Friday Feb 5, 2016 #

12 PM

Bike (road) 27:13 intensity: (35 @1) + (3:08 @2) + (14:07 @3) + (9:23 @4) 10.97 km (24.2 kph) +52m
ahr:143 max:165 rhr:92 slept:6.8 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Pitnacree loop. 27°C. TE 2.8.
3 PM

Official (ANSW track umpire) 1:07:12 [1] 5.6 km (12:00 / km)
weight:64kg shoes: Asics Gel Advantage 3 (black)

NSW Junior Athletics Championships, Day 1/3. Sydney Olympic Park, Homebush.

Thursday Feb 4, 2016 #

12 PM

Bike (path) 7:17 intensity: (22 @0) + (35 @1) + (2:33 @2) + (2:44 @3) + (1:03 @4) 2.71 km (22.3 kph) +12m
ahr:130 max:156 rhr:84 slept:7.4 weight:64kg shoes: Giant Roam XR1 (white)

Maitland. A few spots of rain when I started. Radar looked OK. Turned back when it got heavier. 24°C. TE 1.5.

Wednesday Feb 3, 2016 #

12 PM

Bike long (path) 1:04:05 intensity: (1:35 @0) + (1:49 @1) + (12:51 @2) + (33:54 @3) + (13:56 @4) 23.4 km (21.9 kph) +141m
ahr:137 max:161 rhr:73 slept:6.3 weight:64kg shoes: Giant Roam XR1 (white)

NSW Coastline Cycleway (Gosford<>Woy Woy). Pushed a bit further past the Spike Milligan Bridge. 32°C. 62%rh. TE 3.0.

Tuesday Feb 2, 2016 #

12 PM

Bike (road) 37:52 intensity: (3 @0) + (16 @1) + (3:05 @2) + (25:32 @3) + (8:56 @4) 16.16 km (25.6 kph) +108m
ahr:144 max:168 rhr:84 slept:7.75 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Largs loop. More energy today. 31°C. 46%rh. TE 3.0.

Monday Feb 1, 2016 #

12 PM

Bike (road) 40:04 intensity: (21 @1) + (11:39 @2) + (26:05 @3) + (1:59 @4) 13.82 km (20.7 kph) +156m
ahr:134 max:156 rhr:93 slept:4.8 weight:64kg shoes: Giant Roam XR1 (white)

Maitland<>Wallis Creek. A bit lethargic. 34°C. 31%rh. TE 2.3.

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