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Training Log Archive: michalmy

In the 7 days ending Jan 14, 2018:

	activity	#	time	miles		km		+m
	Bike	4	3:09:36	42.22	(13.4/h)	67.94	(21.5/h)	710
	Official	1	1:12:47	1.88	(38:38)	3.03	(24:00)
	Physical work	1	59:33	1.25	(47:41)	2.01	(29:38)	12
	Walk	1	13:10	0.48	(27:33)	0.77	(17:07)	36
	Orienteering	1	7:44	0.8	(9:38)	1.29	(5:59)	17	4 /	6c	66%
	Warm up / cool down	1	2:11	0.26	(8:30)	0.41	(5:17)	2
	Total	8	5:45:01	46.89	(7:21)	75.46	(4:34)	775	4 /	6c	66%
	[1-5]	8	5:44:35
averages - sleep:5.9 rhr:97 weight:65kg

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Sunday Jan 14, 2018 #

Event: BOSS Season 2017/2018 Event 4 - Holmesvile

Event: 2018 Sydney Sprint Series - Baulkham Hills

5 PM

Warm up / cool down (park) 2:11 0.41 km (5:17 / km) +2m 5:11 / km
ahr:138 max:153 rhr:101 weight:65kg shoes: Salomon Speedcross 4 GTX (red)

Balcombe Heights Estate, Baulkham Hills. 20°C. TE 1.2.

A bit disappointed my MTB wasn't ready to do this morning's BOSS event. Last weekend's puncture could not be repaired with patches and the new spare tube immediatlely sprung a puncture near the valve. Ran out of the good Lezyne patches. The Rav X ones don't seem to be flexible enough.

Orienteering race (sprint) 7:44 *** 1.29 km (5:59 / km) +17m 5:37 / km
ahr:162 max:172 spiked:4/6c rhr:104 slept:4.7 weight:65kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Balcombe Heights", Baulkham Hills (3.0km, 18c). DNF - Felt a slight strain in my R calf on the quickish downhill #6-7 leg across the oval. Abandoned the course and limped back to the download. Otherwise, a bit rusty. Misread the AP feature for #1 (lost 1:15). Lost 10" searching for #2 as the flag wasn't visible. #3-6 OK. I think this would have been a good fast map for me. 20°C. TE 2.3.

Saturday Jan 13, 2018 #

11 AM

Physical work (lawnmowing) 59:33 2.01 km (29:38 / km) +12m 28:47 / km
ahr:112 max:131 rhr:88 slept:7.45 weight:65kg shoes: Adidas PYV 702001

Back & front yards. 33°C. 44%rh. TE 1.2.

4 PM

Official (ANSW chief track umpire) 1:12:47 [1] 3.03 km (24:00 / km)
weight:65kg shoes: Asics Gel Advantage 3 (black)

ANSW 10000m Championship. Newcastle Athletics Centre. 4-8.30pm. 100m-10km + 80-110m hurdles.

Friday Jan 12, 2018 #

6 PM

Walk (dog) 13:10 [1] 0.77 km (17:07 / km) +36m 13:54 / km
weight:65kg

Berowra.

Thursday Jan 11, 2018 #

12 PM

Bike hills (road) 35:25 13.08 km (22.2 kph) +204m
ahr:137 max:161 rhr:105 slept:5.33 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). Touched 74.7km/h (PB) down Bettington Road. 24°C. TE 3.2.
Relive: https://www.relive.cc/view/g16920947323

Northmead to Carlingford - Splits

Wednesday Jan 10, 2018 #

1 PM

Bike (path) 44:13 17.25 km (23.4 kph) +110m
ahr:144 max:162 rhr:97 slept:6.0 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Newington (ACW loop). Yesterday's FW puncture fixed with patch - 3mm nick on the tube. Tyres getting a bit thin. Looks like the bike path under the M4 is now fully open east of Church Street. It's a pity there are still road crossings every few hundred metres. 24°C. TE 3.7.
Relive: https://www.relive.cc/view/g16889309026

Tuesday Jan 9, 2018 #

12 PM

Bike long (path/road) 1:01:38 21.96 km (21.4 kph) +183m
ahr:132 max:151 rhr:85 slept:5.5 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Pemulwuy (ACW loop). Got another front tyre puncture near the end of my ride. Just a slow leak this time. 29°C. TE 3.0.
Relive: https://www.relive.cc/view/g16862780883

Pemulwuy to Guildford - Splits

Monday Jan 8, 2018 #

1 PM

Bike hills (road/path) 48:20 15.66 km (19.4 kph) +213m
ahr:148 max:164 rhr:97 slept:6.25 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley (CW loop). A bit tired. Almost didn't get out today but the accrual deadline got pushed back to later in the afternoon. Listening the the final day's play of the SCG Test. Timed the ride to perfection - Poms all out just as I pulled into the basement. 38°C. 39%rh. TE 4.0.
Relive: https://www.relive.cc/view/g16833911766

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