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Training Log Archive: michalmy

In the 7 days ending Aug 29, 2022:

activity # timemileskm+m
  Hike1 3:27:09 6.65(31:10) 10.69(19:22) 415
  Bike3 2:07:48 27.51(12.9/h) 44.27(20.8/h) 611
  Walk1 48:25 1.81(26:46) 2.91(16:38) 87
  MTB1 42:45 6.64(9.3/h) 10.69(15.0/h) 199
  Run1 30:29 2.92(10:27) 4.69(6:30) 108
  Orienteering1 30:05 2.56(11:46) 4.11(7:19) 1415 /17c88%
  Total8 8:06:41 48.08(10:07) 77.37(6:17) 143415 /17c88%
averages - sleep:7.1 rhr:80 weight:65.7kg

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Monday Aug 29, 2022 #

1 PM

Bike (road/path) 48:49 intensity: (4:40 @1) + (20:34 @2) + (22:40 @3) + (55 @4) 15.6 km (19.2 kph) +122m
ahr:128 max:147 rhr:72 slept:7.55 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). Legs tired and sore from yesterday. Chain came off the jockey wheel twice early in the ride. Perhaps I need to be more careful shifting down gears on my old bike. Still trying to work out the best way back to the new office from this direction. Macquarie Street goes the right way but has some 'no bikes' signs at the end. Ignoring these at the moment. 20°C. TE 2.0.
Relive: https://www.relive.cc/view/vYvEAVr5mGv (pic - Settlers Walk at Toongabbie)
Headlines: New code to make buildings greener - Seven-star standard / Tigers knock on wood - Battered and abused: Zac Lomax responds to bury Tigers (league)

Sunday Aug 28, 2022 #

Event: MetrO League 2022 #4 - Wianamatta
 
10 AM

Orienteering race (MetrO League 4) 30:05 intensity: (13 @1) + (11 @2) + (1:01 @3) + (12:42 @4) + (15:58 @5) ** 4.11 km (7:19 / km) +14m 7:11 / km
ahr:158 max:175 spiked:15/17c rhr:78 slept:5.6 weight:65.5kg shoes: Salomon Speedcross4 GTX (blue)

"Roads to Nowhere", Wianamatta Regional Park, Ropes Crossing. Division 4: 3.3km, +20m, 16c. 1st/25 (5:04 ahead of Jay Seeho). 10 pts in match. BNO beats WHO 32-23. 18°C. TE 3.4. Vdot 24.5
Very flat terrain with light-to-scrubby bush between lots of roads. The only hills were man-made mounds associated with the former munitions factory. Planned to use the roads as much as possible and be precise with bearings when in the bush. Just two time losses: #3 - Changed my mind about going back to the road. Lost 45" changing direction. #9 - Missed CP to the right by 20m and tracked back from the road(+1:30). Total est time lost: 2:15.
Best legs: #1-2,6,10-11,13,15-16 (1st/28). Best pos: 1st/28 (#1-3,5-8,10-F).
Relive: https://www.relive.cc/view/vJOKpmj5Rw6
Headlines: Cosmetic cowboys facing the knife - Minister’s vow / McReight on time - Oval Office: Inspired Aussies rule over world champions (rugby)

1 PM

Walk (path) 48:25 [1] 2.91 km (16:38 / km) +87m 14:28 / km
weight:65.5kg shoes: Nike Air Zoom Pegasus 33 (blu)

Walk to Warrina St Oval for the annual Berowra woodchopping fair. 18°C.
Relive: https://www.relive.cc/view/v8qkBywGeK6

Saturday Aug 27, 2022 #

12 PM

Hike (course planning) 3:27:09 intensity: (3:04:30 @1) + (22:39 @2) 10.69 km (19:22 / km) +415m 16:13 / km
ahr:101 max:128 slept:7.95 weight:66kg shoes: Salomon Speedcross4 GTX (blue)

Pennant Hills Park. 16°C. TE 1.2.
Relive: https://www.relive.cc/view/vYvEAVjGQwv
Headlines: Voter ire over jobs for the boys (Barilaro assault charges) / No calm before Storm - Roosters win but count the cost after finals football comes early (league)

Friday Aug 26, 2022 #

2 PM

Bike (road) 34:57 intensity: (45 @1) + (7:07 @2) + (19:14 @3) + (7:51 @4) 13.63 km (23.4 kph) +168m
ahr:136 max:152 rhr:72 slept:7.05 weight:66kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Mt Colah. Caught the edge of a rain shower coming up from the south. Turned back before it got worse. Good incentive to push hard of the hills. 15°C. TE 2.5.
Relive: https://www.relive.cc/view/v7O9BoN8nQ6
Headlines: ALP focus to fall on cancer of gig work (jobs summit) / Rave against the machine - Roosters, Storm get rave reviews as NRL big guns find top gear (league)

Thursday Aug 25, 2022 #

2 PM

MTB hills (trail) 42:45 intensity: (2:37 @1) + (3:24 @2) + (28:11 @3) + (8:32 @4) + (1 @5) 10.69 km (15.0 kph) +199m
ahr:138 max:160 rhr:88 slept:7.45 weight:65.5kg shoes: Giant XTC Adv 29er 2 (grey)

Office day abandoned due to train strike chaos. Changing to Mondays from next week. Good speed for the first half of the ride. Fastest ride since February for this direction too. 15°C. TE 2.5.
Relive: https://www.relive.cc/view/vE6J9Wo31xO (pic - Oxfam trail signage)
Headlines: Unions demand industry EBAs / Ben Hunt's request for Anthony Griffin certainty dismissed (league)

South to North trail - Splits

Wednesday Aug 24, 2022 #

1 PM

Run hills (trail) 30:29 intensity: (1:24 @1) + (3:14 @2) + (13:18 @3) + (12:33 @4) 4.69 km (6:30 / km) +108m 5:49 / km
ahr:141 max:156 rhr:86 slept:7.55 weight:65.5kg shoes: Nike Air Zoom Pegasus 36 (blk)

Nice rhythm on the outward run. A bit laboured on the way back. 17°C. TE 2.4.
Relive: https://www.relive.cc/view/vQvxnAm9nB6 (pic - boats moored in Berowra Creek)
Headlines: Migration solution faces battle for public support (jobs summit) / Christmas in August: Players to be backpaid up to $350,000 (league)

Tuesday Aug 23, 2022 #

1 PM

Bike hills (road) 44:02 intensity: (54 @1) + (4:12 @2) + (15:06 @3) + (23:50 @4) 15.03 km (20.5 kph) +321m
ahr:142 max:154 rhr:86 slept:6.65 weight:65.5kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Berowra Waters Ferry. Equalled PB for descent (5:33). New PB on segment 2. Came back earlier than planned when the wind came up and temperature dropped quickly - thunderstorm coming. 20°C. TE 3.0.
Relive: https://www.relive.cc/view/v36APJ9rdZO (pic - brush turkey raking leaves)
Headlines: Relieved voters flock to the ALP, back Albanese / Sharks call on NRL to let them host final in Shire (league)

BWF east side - down & back - Splits

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