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Training Log Archive: michalmy

In the 7 days ending Jan 8, 2018:

activity # timemileskm+m
  Official1 1:57:07 3.03(38:37) 4.88(24:00)
  Bike2 1:55:27 24.95(13.0/h) 40.16(20.9/h) 448
  MTB3 1:50:13 16.19(8.8/h) 26.05(14.2/h) 629
  Walk1 44:30 2.34(19:00) 3.77(11:49) 53
  Total7 6:27:17 46.52(8:20) 74.86(5:10) 1130
  [1-5]7 5:53:19
averages - sleep:6.6 rhr:89 weight:65.3kg

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TuWeThFrSaSuMo

Monday Jan 8, 2018 #

1 PM

Bike hills (road/path) 48:20 intensity: (45 @1) + (1:10 @2) + (23:05 @3) + (23:20 @4) 15.66 km (19.4 kph) +213m
ahr:148 max:164 rhr:97 slept:6.25 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley (CW loop). A bit tired. Almost didn't get out today but the accrual deadline got pushed back to later in the afternoon. Listening the the final day's play of the SCG Test. Timed the ride to perfection - Poms all out just as I pulled into the basement. 38°C. 39%rh. TE 4.0.
Relive: https://www.relive.cc/view/g16833911766

Sunday Jan 7, 2018 #

Event: 2018 Sydney Sprint Series - St Ives
 
6 PM

MTB (trail) 23:37 intensity: (1 @0) + (1:36 @1) + (4:22 @2) + (14:05 @3) + (3:33 @4) 4.89 km (12.4 kph) +111m
ahr:136 max:159 rhr:89 slept:6.35 weight:65kg shoes: Giant XTC 27.5 2 (red)

Short ride once cricket was over and the temp had dropped a bit from its high of 44C. Hit a rock hard exiting a dry creek at 4.24km and the rear tyre went instantly flat. I'll inspect the tube during the week when it's a bit cooler. 38°C. 38%rh. TE 2.9.
Relive: https://www.relive.cc/view/g16804319198

Saturday Jan 6, 2018 #

7 AM

MTB hills (trails) 41:50 intensity: (13 @0) + (12 @1) + (1:17 @2) + (6:10 @3) + (33:58 @4) 10.64 km (15.3 kph) +256m
ahr:155 max:167 rhr:85 slept:6.8 weight:65kg shoes: Giant XTC 27.5 2 (red)

Trails still dry and free from debris. 18°C. TE 4.5.
Relive: https://www.relive.cc/view/g16765177002
12 PM

Official (ANSW chief umpire) 1:57:07 [1] 4.88 km (24:00 / km)
weight:65kg shoes: Asics Gel Advantage 3 (black)

Treloar Shield. Sydney Olympic Park. 12-6pm. 100m-5km; 100m-400m hurdles. 33°C.

North to South trail - Splits

Friday Jan 5, 2018 #

12 PM

Bike long (road/path) 1:07:07 intensity: (15 @1) + (1:24 @2) + (13:28 @3) + (40:28 @4) + (11:32 @5) 24.5 km (21.9 kph) +235m
ahr:157 max:178 rhr:99 slept:4.35 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Rookwood (CW loop). High HR again today. I think the HRM is working OK. My theory is that when I have lost a lot of fitness, my training HR goes closer to my max HR than it otherwise would. This means that until my fitness improves I will be hitting my max HR much more quickly in races and will be unable to sustain that effort for very long. Rookwood criterium: 4.7km, +47m, 11:30 (PB 10:40). 29°C. TE 5.0.
Relive: https://www.relive.cc/view/g16744899211

Rookwood - 1 lap - Splits

Thursday Jan 4, 2018 #

7 AM

MTB hills (trails) 44:46 intensity: (3 @0) + (23 @1) + (1:55 @2) + (13:02 @3) + (29:23 @4) 10.52 km (14.1 kph) +262m
ahr:151 max:169 rhr:89 slept:7.3 weight:65kg shoes: Giant XTC 27.5 2 (red)

Good to be back home. First bike ride for 6 weeks. Felt a bit unfit - sort of like just after the first 800m race of the season. Relatively fast on this route because it was dry and mostly free of fallen branches. Are the cicadas loud this year? 22°C. TE 4.3.
Relive: https://www.relive.cc/view/g16710694970

South to North trail - Splits

Wednesday Jan 3, 2018 #

7 AM

Note
slept:2.2 weight:66kg (rest day)

TG475: Bangkok > Sydney (8.75 hours) departed 18:15 the previous day, Bangkok time.
Dunkirk ***
Pacific Rim *

Tuesday Jan 2, 2018 #

11 AM

Walk (sightseeing) 44:30 intensity: (33:41 @0) + (10:05 @1) + (44 @2) 3.77 km (11:49 / km) +53m 11:02 / km
ahr:87 max:112 rhr:73 slept:12.95 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Bangkok (TH). 13855 steps. 6 floors. 28°C. TE 1.1.

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