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Training Log Archive: michalmy

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Bike16 9:58:29 129.47(13.0/h) 208.36(20.9/h) 2179
  Official4 4:27:35 11.33(23:37) 18.23(14:41)
  Walk6 1:06:46 2.83(23:37) 4.55(14:40) 301
  Total26 15:32:50 143.62(6:30) 231.14(4:02) 2480
  [1-5]26 15:32:44
averages - sleep:6 rhr:98 weight:62.4kg

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Monday Dec 30, 2013 #

5 PM

Bike long (road) 1:00:02 intensity: (54 @1) + (16:33 @2) + (36:35 @3) + (6:00 @4) 19.68 km (19.7 kph) +252m
ahr:145 max:168 rhr:94 slept:8.0 weight:62kg (injured) shoes: Giant Roam XR1 (white)

Berowra<>Mt Colah. Rode to the end of Arthurs Circle via Excelsior Rd. (In fact all the streets in this part of Mt Colah have a Camelot theme.)

Sunday Dec 29, 2013 #

3 PM

Bike long (hill) 1:30:36 intensity: (6 @0) + (22 @1) + (2:53 @2) + (23:29 @3) + (50:47 @4) + (12:59 @5) 30.61 km (20.3 kph) +642m
ahr:157 max:179 rhr:92 slept:7.0 weight:62kg (injured) shoes: Giant Roam XR1 (white)

Berowra<>Mooney Mooney via Old Pacific Hwy. Relieved that the tyre stayed inflated overnight and for the whole ride. Undulating over the first 10km, then a 5km descent from 'Pie in the Sky' to the Hawkesbury River Bridge (max speed 49.4km/h). Return the same way. The main climb measured +225m over 4km (5.6%).

Saturday Dec 28, 2013 #

6 PM

Walk (dog) 17:00 [1] 1.27 km (13:23 / km) +52m 11:07 / km
slept:7.0 weight:63kg

Berowra. Spent several hours patching the old bike tube, but the patches kept leaking around the edges once the pressure got up around 40psi. At least another England batting collapse kept me entertained. 4-0 by tea time tomorrow?

Friday Dec 27, 2013 #

Event: Christmas 5 days
 
5 PM

Walk (dog) 9:25 [1] 0.55 km (17:07 / km)
slept:7.0 weight:63kg

Berowra Dog Pk. Of course all the bike shops are closed until after New Year's Day, so I can't get a replacement tube!

Thursday Dec 26, 2013 #

4 PM

Bike (road) 29:07 intensity: (1:02 @1) + (2:40 @2) + (6:33 @3) + (18:52 @4) 10.2 km (21.0 kph) +110m
ahr:152 max:169 rhr:99 slept:7.0 weight:63kg (injured) shoes: Giant Roam XR1 (white)

Berowra>Asquith. This was going to be a long (20km+) ride but I got a flat near the Asquith KFC. Spent an hour repairing one, then two, small holes but the patches wouldn't stay stuck once the air was pumped in. Called for a lift home. Will buy a new tube tomorrow.

Tuesday Dec 24, 2013 #

5 PM

Walk (dog) 10:34 [1] 0.69 km (15:19 / km) +114m 8:23 / km
slept:6.0 weight:63kg

Berowra.

Monday Dec 23, 2013 #

6 PM

Walk (dog) 8:31 [1] 0.57 km (14:56 / km) +25m 12:15 / km
slept:5.0 weight:63kg

Berowra. Fuzzy didn't seem too interested in the bush turkey but wanted to make friends with the grey cat. Cat not too keen reciprocate.

Saturday Dec 21, 2013 #

12 PM

Official (ANSW track umpire) 1:33:24 [1] 5.21 km (17:56 / km)
slept:8.0 weight:63kg shoes: Asics Gel Advantage 3 (black)

Sydney Olympic Pk, Homebush. Today Bethany raced 100m, 200m, 400m & Adam 200m, 1500m & 400m (new PB 57.86).

Took Adam to the T20 match at the SCG. Some big hitting from Davey Warner and Usman Khawaja but not enough runs from the rest of the Sydney Thunder who went down to the Sydney Sixers. The parking cost as much as the match tickets and don't let me start on the food ...
C • Parking 3

Friday Dec 20, 2013 #

12 PM

Bike long (hills) 53:32 [3] 19.41 km (21.8 kph) +212m
ahr:156 max:180 rhr:92 slept:5.0 weight:63kg (injured) shoes: Giant Roam XR1 (white)

Maitland-Melville loop (ACW). Route contains 5 steep hills at 2km, 4km, 8km, 13km & 16km. The middle climb is +56m over 1km.

Flag Counter update: New visit from California (16) takes total USA to 21. Total unique visitors (281).

Thursday Dec 19, 2013 #

12 PM

Bike (road) 7:04 [2] 2.2 km (18.7 kph) +6m
slept:5.0 weight:64kg (injured) shoes: Giant Roam XR1 (white)

Maitland>Maitland Pk for work Xmas party.
1 PM

Bike (road) 7:19 [2] 2.11 km (17.3 kph) +12m
weight:64kg (injured) shoes: Giant Roam XR1 (white)

Maitland Pk>Maitland.

Wednesday Dec 18, 2013 #

1 PM

Bike (road) 45:15 [3] 15.8 km (21.0 kph) +126m
ahr:151 max:172 rhr:94 slept:5.0 weight:64kg (injured) shoes: Giant Roam XR1 (white)

Maitland-Ashtonfield loop. Ended up near the start of my 4-Mile Ck run.

Tuesday Dec 17, 2013 #

12 PM

Bike (road) 39:32 [3] 15.27 km (23.2 kph) +114m
ahr:151 max:170 rhr:84 slept:5.0 weight:64kg (injured) shoes: Giant Roam XR1 (white)

Maitland-Denton Pk loop.

Decided to withdraw from Xmas 5-days event at Orange. Achilles is not improving.

Flag counter update: A 2nd visitor from Poland. Total national flags 24. AUS visits 213. Total unique visits 278.

Monday Dec 16, 2013 #

1 PM

Bike (road/MTB) 44:24 [3] 14.99 km (20.3 kph) +72m
ahr:154 max:173 rhr:133 slept:5.0 weight:64kg (injured) shoes: Giant Roam XR1 (white)

Maitland-Waterforde Estate loop.

Saturday Dec 14, 2013 #

8 AM

Official (TFO) 45:30 [1] 3.92 km (11:36 / km)
slept:5.0 weight:64kg shoes: Asics Gel Advantage 3 (black)

Foxglove Oval, Mt Colah. Too windy for hurdles today so replaced with some sprints. New records in U14B 100m & U9B 70m.
1 PM

Official (ANSW starter assistant) 56:19 [1] 3.17 km (17:46 / km)
weight:64kg shoes: Asics Gel Advantage 3 (black)

Sydney Olympic Pk, Homebush.

Friday Dec 13, 2013 #

11 AM

Walk (dog) 10:39 [1] 0.86 km (12:23 / km) +44m 9:52 / km
slept:6.0 weight:61kg (injured) shoes: New Balance 409 (white)

Berowra. Achilles improvement very slow. Not sure if I should do Xmas 5-days.

Saturday Dec 7, 2013 #

8 AM

Official (TFO) 1:12:22 [1] 5.93 km (12:12 / km)
slept:7.0 weight:61kg shoes: Adidas PYV 702001

Foxglove Oval, Mt Colah. Pinkletics Day. Lots of kids and parents wearing pink. We raised over $1800 for the McGrath Foundation. Highlight: auctioning off a reserved car parking spot at the oval for $40. Adam broke the 3000m record (9:59.7) on a bumpy grass track. He now holds records for 800m, 1500m, 3000m, triple jump and pentathlon in the U17s.

Friday Dec 6, 2013 #

5 AM

Bike (commute) 7:01 [2] 1.66 km (14.2 kph) +80m
weight:61kg (injured) shoes: Giant Roam XR1 (white)

Home-Berowra Station.
8 AM

Bike (commute) 3:47 [2] 1.22 km (19.3 kph) +6m
weight:61kg (injured) shoes: Giant Roam XR1 (white)

Maitland Station-Office.
12 PM

Bike (road/MTB) 56:15 [3] 16.61 km (17.7 kph) +138m
ahr:146 max:170 rhr:94 slept:6.0 weight:61kg (injured) shoes: Giant Roam XR1 (white)

Maitland<>Metford (1.6km MTB).

Thursday Dec 5, 2013 #

12 PM

Bike (road/MTB) 31:32 [3] 10.31 km (19.6 kph) +85m
ahr:147 max:168 rhr:99 slept:5.0 weight:61kg (injured) shoes: Giant Roam XR1 (white)

Maitland-Bolwarra loop (0.95km MTB). 20 kangaroos near the Bolwarra Sports Complex.

Wednesday Dec 4, 2013 #

12 PM

Bike long (hills) 55:52 [3] 20.74 km (22.3 kph) +204m
ahr:159 max:176 rhr:97 slept:5.0 weight:61kg (injured) shoes: Giant Roam XR1 (white)

Maitland-Melville loop (CW). Followed Oakhampton & Aberglasslyn Rds to Melville Ford. Then a clockwise loop around Melville Ford, Maitland Vale and Dickensons Rds. A tough 55m climb over 850m (6.5%) at the 11.4km mark.

Tuesday Dec 3, 2013 #

1 PM

Bike (road) 39:13 [3] 16.54 km (25.3 kph) +48m
ahr:162 max:180 rhr:93 slept:5.0 weight:61kg (injured) shoes: Giant Roam XR1 (white)

Maitland-Brush Farm loop.

Monday Dec 2, 2013 #

1 PM

Bike (road) 27:58 [3] 11.01 km (23.6 kph) +72m
ahr:157 max:177 rhr:104 slept:6.0 weight:61kg (injured) shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop. Decided to enter Xmas 5-days. Not sure whether I'll be able to do much running beforehand.

Sunday Dec 1, 2013 #

6 PM

Walk (dog) 10:37 [1] 0.61 km (17:24 / km) +66m 11:18 / km
slept:7.0 weight:61kg shoes: New Balance 409 (white)

Berowra. 700 AP hits.

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