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Training Log Archive: michalmy

In the 7 days ending Jan 15, 2018:

activity # timemileskm+m
  Bike3 2:21:16 32.49(13.8/h) 52.29(22.2/h) 496
  Official1 1:12:47 1.88(38:38) 3.03(24:00)
  Physical work1 59:33 1.25(47:41) 2.01(29:38) 12
  Walk1 13:10 0.48(27:33) 0.77(17:07) 36
  Orienteering1 7:44 0.8(9:38) 1.29(5:59) 174 /6c66%
  Warm up / cool down1 2:11 0.26(8:30) 0.41(5:17) 2
  Total7 4:56:41 37.16(7:59) 59.81(4:58) 5624 /6c66%
  [1-5]7 4:56:15
averages - sleep:5.8 rhr:97 weight:65kg

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Sunday Jan 14, 2018 #

Event: BOSS Season 2017/2018 Event 4 - Holmesvile
 
Event: 2018 Sydney Sprint Series - Baulkham Hills
 
5 PM

Warm up / cool down (park) 2:11 intensity: (5 @1) + (33 @2) + (59 @3) + (34 @4) 0.41 km (5:17 / km) +2m 5:11 / km
ahr:138 max:153 rhr:101 weight:65kg shoes: Salomon Speedcross 4 GTX (red)

Balcombe Heights Estate, Baulkham Hills. 20°C. TE 1.2.

A bit disappointed my MTB wasn't ready to do this morning's BOSS event. Last weekend's puncture could not be repaired with patches and the new spare tube immediatlely sprung a puncture near the valve. Ran out of the good Lezyne patches. The Rav X ones don't seem to be flexible enough.

Orienteering race (sprint) 7:44 intensity: (6 @1) + (13 @2) + (18 @3) + (6:06 @4) + (1:01 @5) *** 1.29 km (5:59 / km) +17m 5:37 / km
ahr:162 max:172 spiked:4/6c rhr:104 slept:4.7 weight:65kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Balcombe Heights", Baulkham Hills (3.0km, 18c). DNF - Felt a slight strain in my R calf on the quickish downhill #6-7 leg across the oval. Abandoned the course and limped back to the download. Otherwise, a bit rusty. Misread the AP feature for #1 (lost 1:15). Lost 10" searching for #2 as the flag wasn't visible. #3-6 OK. I think this would have been a good fast map for me. 20°C. TE 2.3.

Saturday Jan 13, 2018 #

11 AM

Physical work (lawnmowing) 59:33 intensity: (6 @0) + (18:13 @1) + (40:59 @2) + (15 @3) 2.01 km (29:38 / km) +12m 28:47 / km
ahr:112 max:131 rhr:88 slept:7.45 weight:65kg shoes: Adidas PYV 702001

Back & front yards. 33°C. 44%rh. TE 1.2.
4 PM

Official (ANSW chief track umpire) 1:12:47 [1] 3.03 km (24:00 / km)
weight:65kg shoes: Asics Gel Advantage 3 (black)

ANSW 10000m Championship. Newcastle Athletics Centre. 4-8.30pm. 100m-10km + 80-110m hurdles.

Friday Jan 12, 2018 #

6 PM

Walk (dog) 13:10 [1] 0.77 km (17:07 / km) +36m 13:54 / km
weight:65kg

Berowra.

Thursday Jan 11, 2018 #

12 PM

Bike hills (road) 35:25 intensity: (4 @1) + (6:55 @2) + (18:06 @3) + (10:20 @4) 13.08 km (22.2 kph) +204m
ahr:137 max:161 rhr:105 slept:5.33 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). Touched 74.7km/h (PB) down Bettington Road. 24°C. TE 3.2.
Relive: https://www.relive.cc/view/g16920947323

Northmead to Carlingford - Splits

Wednesday Jan 10, 2018 #

1 PM

Bike (path) 44:13 intensity: (35 @1) + (1:16 @2) + (30:07 @3) + (12:15 @4) 17.25 km (23.4 kph) +110m
ahr:144 max:162 rhr:97 slept:6.0 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Newington (ACW loop). Yesterday's FW puncture fixed with patch - 3mm nick on the tube. Tyres getting a bit thin. Looks like the bike path under the M4 is now fully open east of Church Street. It's a pity there are still road crossings every few hundred metres. 24°C. TE 3.7.
Relive: https://www.relive.cc/view/g16889309026

Tuesday Jan 9, 2018 #

12 PM

Bike long (path/road) 1:01:38 intensity: (20 @0) + (1:24 @1) + (19:00 @2) + (40:17 @3) + (37 @4) 21.96 km (21.4 kph) +183m
ahr:132 max:151 rhr:85 slept:5.5 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Pemulwuy (ACW loop). Got another front tyre puncture near the end of my ride. Just a slow leak this time. 29°C. TE 3.0.
Relive: https://www.relive.cc/view/g16862780883

Pemulwuy to Guildford - Splits

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