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Training Log Archive: michalmy

In the 7 days ending Mar 25, 2017:

activity # timemileskm+m
  Bike4 2:20:22 31.38(13.4/h) 50.49(21.6/h) 461
  MTBO1 2:03:31 17.8(6:56) 28.65(4:19) 56312 /14c85%
  Orienteering1 17:12 1.54(11:12) 2.47(6:57) 2514 /17c82%
  Walk1 12:32 0.46(27:00) 0.75(16:47) 60
  MTB1 10:58 1.84(10.1/h) 2.96(16.2/h) 50
  Warm up / cool down1 2:48 0.26(10:56) 0.41(6:48) 13
  Total9 5:07:23 53.27(5:46) 85.73(3:35) 117226 /31c83%
  [1-5]9 5:07:07
averages - sleep:6.8 rhr:100 weight:63.7kg

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Saturday Mar 25, 2017 #

Event: 2017 ACT Sprint Distance Champs; National League #3; Aust University Champi
 
1 PM

Warm up / cool down (path) 2:48 intensity: (12 @2) + (42 @3) + (1:54 @4) 0.41 km (6:48 / km) +13m 5:53 / km
ahr:153 max:169 rhr:112 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Canberra Girls Grammar School, Red Hill ACT. 18°C. TE 1.5.
2 PM

Orienteering race (ACT SD Champs / NSW SL1) 17:12 intensity: (24 @2) + (1:07 @3) + (10:13 @4) + (5:28 @5) *** 2.47 km (6:57 / km) +25m 6:37 / km
ahr:164 max:182 spiked:14/17c rhr:119 slept:7.35 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Canberra Girls Grammar School", Red Hill ACT. Course 6 / M55A: 2.2km, +25m, 16c. 10th/15 in M55A (1:55 behind Nick Melhuish). 33rd/59 on C6. Best leg: #7 (4th/59). Best pos: 30th/59 (#8). Didn't go far enough for #3 (lost 1'). Wrong level at #5 (-25"). Dead end looking for #9 (-30"). I was surprised how quickly I came up to the final controls. Thought I could have run a bit harder but some of the tiles were very slippery after the recent rain. 18°C. TE 3.0.


Final Course 6 - Splits

Friday Mar 24, 2017 #

12 PM

Bike long (path/road) 1:10:21 intensity: (46 @1) + (11:43 @2) + (53:47 @3) + (4:05 @4) 25.55 km (21.8 kph) +220m
ahr:138 max:155 rhr:92 slept:5.1 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Wetherill Park loop (ACW). 26°C. TE 3.0.
6 PM

Walk (dog) 12:32 [1] 0.75 km (16:47 / km) +60m 11:59 / km
weight:64kg

Berowra.

Pemulwuy to Yennora - Splits

Thursday Mar 23, 2017 #

1 PM

Bike (road) 4:23 intensity: (16 @0) + (1:05 @1) + (1:42 @2) + (1:20 @3) 1.53 km (20.9 kph) +17m
ahr:119 max:133 rhr:84 slept:6.6 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta<>Harris Park. Just started to rain as I was heading out. 24°C. TE 1.2.

Wednesday Mar 22, 2017 #

1 PM

Bike (road/path) 44:51 intensity: (51 @1) + (6:40 @2) + (32:43 @3) + (4:37 @4) 15.99 km (21.4 kph) +143m
ahr:139 max:153 rhr:92 slept:7.1 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (CW). 33°C. 61%rh. TE 3.0.

Tuesday Mar 21, 2017 #

1 PM

Bike hills (path) 20:47 intensity: (1:01 @1) + (1:04 @2) + (10:38 @3) + (8:04 @4) 7.42 km (21.4 kph) +81m
ahr:144 max:160 rhr:91 slept:6.6 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-James Ruse loop (CW). Short ride due to lunchtime meeting. 31°C. 73%rh. TE 2.9.

Monday Mar 20, 2017 #

Note
slept:7.75 weight:63kg (rest day)

Drive home from Ballarat. 978km (9h45m).

Sunday Mar 19, 2017 #

9 AM

MTB warm up/down (road) 10:58 intensity: (1:26 @1) + (5:10 @2) + (4:22 @3) 2.96 km (16.2 kph) +50m
ahr:125 max:148 rhr:95 weight:63kg shoes: Giant XTC 27.5 2 (red)

Barkstead VIC. 27°C. TE 1.7.
10 AM

MTBO race (VIC MTBO Long) 2:03:31 intensity: (3:37 @2) + (50:08 @3) + (1:09:43 @4) + (3 @5) *** 28.65 km (4:19 / km) +563m 3:56 / km
ahr:149 max:170 spiked:12/14c rhr:117 slept:6.95 weight:63kg shoes: Giant XTC 27.5 2 (red)

"Barkstead". Course 2 / M50: 27.3km, +500m, 13c. 10th/13 in M50 (34:32 behind Steve Hanlon). Best result of the weekend. Missed track entry on way to #1 (lost 5:45). Overshot turn on way to #2 (-2'). Otherwise happy with my route choices. Hills were tough today especially the 2nd half of the long leg to #2 (+76m over 1.2km: 6.3%). Total estimated time lost: 7:45. 26°C. TE 4.0.

Totals for weekend: 4h42', 59.5km, +1299m, 38/50c (car 2084km).

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