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Training Log Archive: michalmy

In the 7 days ending Jun 19, 2016:

activity # timemileskm+m
  MTBO2 3:25:29 23.73(8:39) 38.19(5:23) 66535 /40c87%
  Bike2 1:30:43 19.4(12.8/h) 31.22(20.6/h) 295
  Total4 4:56:12 43.13(6:52) 69.41(4:16) 96135 /40c87%
averages - sleep:7.1 rhr:111 weight:60.5kg

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Sunday Jun 19, 2016 #

9 AM

MTBO race (NSW MTBO 5) 1:57:10 intensity: (10 @2) + (17:30 @3) + (1:33:19 @4) + (6:11 @5) **** 19.31 km (6:04 / km) +333m 5:35 / km
ahr:157 max:175 spiked:23/28c rhr:121 slept:7.6 weight:60kg shoes: Giant XTC 27.5 2 (red)

"Balickera Hills", Wallaroo State Forest. Course 1: 12.79km, +220m, 27c (DNF - could not find track that #8 was supposed to be on after 9 minutes searching a 100m section). Punched #2 before #1 (lost 3') and #19 before #14 (-1:30). Confused by detail around #12 (-2:15). Slow to find track to #16 (-1:20). Navigation much more difficult than yesterday. Started and finished in light rain. Middle hour was clear. 1 kangaroo. Best leg #2 (1st/5). Best pos 4th/5 (#13). 17-19°C. TE 5.0.

Saturday Jun 18, 2016 #

Event: NSW MTBO 4/5
 
12 PM

MTBO race (NSW MTBO 4) 1:28:19 intensity: (5 @2) + (2:41 @3) + (1:18:05 @4) + (7:28 @5) ** 18.89 km (4:41 / km) +332m 4:18 / km
ahr:162 max:176 spiked:12/12c rhr:124 slept:7.67 weight:60kg shoes: Giant XTC 27.5 2 (red)

"Wallaroo Hill", Wallaroo State Forest. Course 1: 10.19km, 11c (8th/10, +27:47 to Fergus Mackie). Markers 3-5-8 on GPS track are accidental laps when watch buttons were bumped. No navigation mistakes. Although route choice to #7 on single track was steeper than I expected and probably should have gone the long way around. Single tracks a bit slippery from overnight rain, but weather was terrific today. Really enjoyed long uphill leg to #6 (4.8km, 21:18) and tricky leg to #8 (2.3km, 10:21). Best leg #4 (5th). Best pos 6th (#8). 16-21°C. TE 5.0.



Flag counter update. New flag from Indonesia (#39). Selamat siang! Total visits: 2366.

Friday Jun 17, 2016 #

12 PM

Bike (road/path) 46:13 intensity: (5 @1) + (2:28 @2) + (27:04 @3) + (16:36 @4) 14.97 km (19.4 kph) +198m
ahr:146 max:166 rhr:102 slept:6.6 weight:61kg shoes: Giant Roam XR1 (white)

Parramatta<>Buckley Park, Winston Hills. The bike route sort of followed the T-way north. A few hills today. 20°C. TE 3.6.

Congratulations to Jared Tallent for finally getting that gold medal upgrade for the 50km walk at London 2012. Here's a photo of Jarred & Adam at a Thredbo altitude training camp in January 2013 with the now redundant silver medal he was originally awarded. He really is one of the nice guys.

Thursday Jun 16, 2016 #

12 PM

Bike (path) 44:30 intensity: (43 @1) + (1:38 @2) + (14:55 @3) + (27:07 @4) + (7 @5) 16.25 km (21.9 kph) +97m
ahr:150 max:170 rhr:96 slept:6.4 weight:61kg shoes: Giant Roam XR1 (white)

Parramatta<>George Kendall Park, Ermington. First ride from new office adjacent to Parramatta Railway Station. The bike path E along the N side of the river is mostly fast and flat. This will probably be the staple ride with various turnaround points. I will need to look elsewhere if I want to do any hill work. Health up to about 90%. Hoping to do MTBO 4/5 this weekend, weather permitting. 22°C. TE 3.3.

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