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Training Log Archive: michalmy

In the 7 days ending Oct 14, 2013:

	activity	#	time	miles		km		+m
	Bike	3	2:00:30	25.87	(12.9/h)	41.63	(20.7/h)	346
	Official	1	1:33:00	5.09	(18:16)	8.19	(11:21)
	Run	1	1:20:17	6.96	(11:32)	11.2	(7:10)	491
	Orienteering	1	17:59	1.6	(11:13)	2.58	(6:58)	224	13 /	17c	76%
	Warm up / cool down	1	10:42	1.04	(10:19)	1.67	(6:24)	114
	Total	7	5:22:28	40.56	(7:57)	65.27	(4:56)	1175	13 /	17c	76%
averages - sleep:6.2 rhr:96 weight:59kg

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Monday Oct 14, 2013 #

1 PM

Bike long (hills) 55:41 [3] 20.24 km (21.8 kph) +213m
ahr:139 max:162 rhr:86 slept:7.0 weight:59kg shoes: Giant Roam XR1 (white)

Swooped by magpies a couple of times.

Sunday Oct 13, 2013 #

Event: NSW Sprint Championships

8 AM

Warm up / cool down 10:42 [3] 1.67 km (6:24 / km) +114m 4:47 / km
ahr:130 max:152 rhr:84 shoes: Nike Zoom Vomero 7 (grey)

9 AM

Orienteering race (SL13 / ONSW Sprint Champs) 17:59 *** 2.58 km (6:58 / km) +224m 4:51 / km
ahr:175 max:192 spiked:13/17c rhr:128 slept:7.0 weight:59kg shoes: Nike Zoom Vomero 7 (grey)

"Sugar Rush", Pyrmont Pt. M45AS / Hard 8/9: 2.3km, +50m, 16c. No major mistakes. 1st/4 in M45AS. State Champion! 5th/51 on H8/9. Fastest in H8/9 for #2, 7, 9, 16, F.

600 hits on AP.

2 PM

Run (trail) 1:20:17 [2] 11.2 km (7:10 / km) +491m 5:53 / km
ahr:157 max:169 rhr:112 weight:59kg shoes: Nike Zoom Vomero 7 (grey)

Peats Bight Fire Trail (via Muogamarra Nature Reserve), Cowan. Start at the 'Pie in the Sky'. 3km run to the turn-off. 170m of descent along a 2km fire trail which opened onto some flat grasslands. A runnable trail continued for a further 500m before it got too narrow to run freely. Walked a few sections on the return. Not sure if it was the climb, heat, weight loss or fitness. 1 goanna.

The kids had a productive NSW All Schools Athletics Championships. Adam was 2nd in the 16yo boys 2km steeplechase. Bethany won the 19yo girls 800m and was 2nd in the 400m. Much excitement on Sunday afternoon with 40-odd cars catching fire at the Aquatic Centre carpark. http://www.smh.com.au/nsw/43-cars-destroyed-in-hom...

Hard 8/9 - Splits

Saturday Oct 12, 2013 #

7 AM

Official (TFO) 1:33:00 [1] 8.19 km (11:21 / km)
slept:5.0 weight:59kg shoes: Adidas PYV 702001

Foxglove Oval, Mt Colah.

Thursday Oct 10, 2013 #

12 PM

Bike (road) 33:39 [3] 10.21 km (18.2 kph) +79m
ahr:134 max:159 rhr:82 slept:6.0 weight:59kg (sick) shoes: Giant Roam XR1 (white)

Maitland-Rutherford loop.

Wednesday Oct 9, 2013 #

12 PM

Bike (road) 31:10 [3] 11.18 km (21.5 kph) +54m
ahr:120 max:137 rhr:81 slept:6.0 weight:59kg (sick) shoes: Giant Roam XR1 (white)

Maitland-Pitnacree loop.

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