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Training Log Archive: michalmy

In the 7 days ending Jul 24, 2016:

activity # timemileskm+m
  Bike4 2:44:45 36.29(13.2/h) 58.41(21.3/h) 462
  MTB2 2:02:09 15.65(7.7/h) 25.19(12.4/h) 649
  Official1 1:31:12 4.72(19:19) 7.6(12:00)
  Total7 6:18:06 56.67(6:40) 91.21(4:09) 1111
  [1-5]7 6:16:24
averages - sleep:7.4 rhr:85 weight:62.1kg

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Sunday Jul 24, 2016 #

1 PM

MTB long (trails hills) 1:24:21 intensity: (25 @0) + (2:40 @1) + (24:32 @2) + (53:56 @3) + (2:48 @4) 17.48 km (12.4 kph) +411m
ahr:134 max:157 rhr:79 slept:9.55 weight:63kg shoes: Giant XTC 27.5 2 (red)

Berowra trails (CW): Berkeley - Turner - Hawkesbury - Woodcourt - Lonsdale - Cliffview - Alan - Warrego - Warrina - Mary Wall. Explored some single tracks at the N end of Turner Road. Google calls it the "Hawkesbury Track", part of the Great North Walk. Relatively flat but some technical rocky drops/rises make it a bit stop-start. 11°C. TE 2.8.

Saturday Jul 23, 2016 #

4 PM

MTB hills (trail) 37:48 intensity: (46 @1) + (7:31 @2) + (26:27 @3) + (3:04 @4) 7.71 km (12.2 kph) +238m
ahr:137 max:154 rhr:98 slept:9.85 weight:62kg shoes: Giant XTC 27.5 2 (red)

Slippery from last night's rain. 11°C. TE 2.9.

Friday Jul 22, 2016 #

Event: Parramatta Park
 
1 PM

Bike (road) 23:04 intensity: (2 @0) + (43 @1) + (5:41 @2) + (8:12 @3) + (8:26 @4) 8.54 km (22.2 kph) +55m
ahr:139 max:159 rhr:85 slept:7.9 weight:62kg shoes: Giant Roam XR1 (white)

Parramatta Park. 2 x 3.15km laps (6:51, 7:46). Limited lunch time. 25°C. TE 2.8.

Parramatta Park - 2 laps - Splits

Thursday Jul 21, 2016 #

12 PM

Bike (road/path) 42:21 intensity: (52 @0) + (3:59 @1) + (14:44 @2) + (20:33 @3) + (2:13 @4) 13.64 km (19.3 kph) +147m
ahr:129 max:156 rhr:82 slept:4.7 weight:62kg shoes: Giant Roam XR1 (white)

Parramatta-South Wentworthville loop (CW). Tried to keep away from main roads. A bit lethargic today. 19°C. TE 2.4.

Wednesday Jul 20, 2016 #

7 AM

Official (ANSW chief starter) 1:31:12 [1] 7.6 km (12:00 / km)
slept:5.1 weight:62kg shoes: Asics Gel Advantage 3 (black)

Loreto Normanhurst athletics carnival, Sydney Olympic Park, Homebush. Rain all day. At least I'm getting paid to do this.

Tuesday Jul 19, 2016 #

1 PM

Bike (road/path) 45:51 intensity: (8 @0) + (1:23 @1) + (12:49 @2) + (24:23 @3) + (7:08 @4) 16.35 km (21.4 kph) +124m
ahr:136 max:157 rhr:86 slept:7.45 weight:62kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (CW). Duck River west route via Clyde Street. Is winter over? 24°C. TE 2.4.

Monday Jul 18, 2016 #

12 PM

Bike long (path) 53:29 intensity: (15 @0) + (56 @1) + (2:38 @2) + (24:51 @3) + (24:49 @4) 19.88 km (22.3 kph) +136m
ahr:146 max:166 rhr:82 slept:6.95 weight:62kg shoes: Giant Roam XR1 (white)

Parramatta-Newington loop. Extension of the Silverwater Bridge loop. Lovely warm winter's day. 22°C. TE 3.3.

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