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Training Log Archive: michalmy

In the 7 days ending Oct 22, 2018:

activity # timemileskm+m
  MTBO2 3:38:44 24.6(8:54) 39.58(5:32) 57625 /29c86%
  Bike2 1:05:12 13.3(12.2/h) 21.41(19.7/h) 267
  MTB3 36:20 6.12(10.1/h) 9.86(16.3/h) 109
  Walk1 13:53 0.48(29:06) 0.77(18:05) 42
  Total8 5:34:09 44.5(7:31) 71.62(4:40) 99425 /29c86%
  [1-5]8 5:33:25
averages - sleep:6.3 rhr:104 weight:67kg

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TuWeThFrSaSuMo

Monday Oct 22, 2018 #

12 PM

Bike (road/path) 35:17 intensity: (13 @0) + (56 @1) + (15:06 @2) + (19:01 @3) + (1 @4) 11.64 km (19.8 kph) +131m
ahr:129 max:150 rhr:88 slept:6.15 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Merrylands loop (ACW). 25°C. TE 2.2.
Relive: https://www.relive.cc/view/g26016434732

Sunday Oct 21, 2018 #

9 AM

MTB warm up/down (arena to start) 2:42 intensity: (15 @1) + (2:15 @2) + (12 @3) 0.58 km (12.9 kph) +8m
ahr:121 max:134 rhr:98 weight:67kg shoes: Giant XTC 27.5 2 (red)

Wedderburn>Appin. Not as far as yesterday. SI-Air: check. 17°C. TE 1.1.
10 AM

MTBO race (NSW MTBO Long) 2:26:24 intensity: (24 @1) + (8 @2) + (1:08:03 @3) + (1:17:41 @4) + (8 @5) *** 26.69 km (5:29 / km) +353m 5:09 / km
ahr:150 max:172 spiked:14/17c rhr:100 slept:6.5 weight:67kg shoes: Giant XTC 27.5 2 (red)

"Wedderburn Aerodrome". Course 2 / M50: 23km, +300m, 16c. 3rd/7 (36:24 behind David King-NZ). Fortunate that Greg Barbour (fastest on 8c) had a MP on #1. A bit trickier than yesterday. Puddles on most of the flat tracks. Tended to choose longer wide track options over short single track ones. 17°C. TE 4.1. 25psi.
#1 - Wide track combination into single track. #2 - Single tracks. #3 - Ended up on wrong single track (lost 3'). #4 - Back on to wide track. #5 - Backtrack. #6 - Steep downhill to river track. #7 - Back up same hill. #8 - Longer route via main road, steep (walk) on side track. #9 - Up same hill (boulders) to main track into single track loop. #10 - Backtrack to main road. Exit too early (lost 2:30). #11 - Main road into side track and single track. #12 - Similar track network as #1. #13 - Missed a better taped route option. #14 - Wide track N of #4 before fast descent to river track. #15 - Back up same hill. Missed turn into side track (lost 2'). #16 - Wide tracks. #F - Back track. Best leg: #1,F (3rd/7). Best pos: 3rd/7 (#1-F).
Relive: https://www.relive.cc/view/g25981886617

Totals for weekend: 39.59km, +576m, 3h38'44", 29c, 344km (car).


M50A - Splits

Saturday Oct 20, 2018 #

Event: NSW MTBO Championship - Middle/Long Distance
 
1 PM

MTB warm up/down (arena to start) 17:45 intensity: (16 @1) + (3:10 @2) + (12:04 @3) + (2:15 @4) 4.61 km (15.6 kph) +82m
ahr:140 max:158 rhr:108 weight:67kg shoes: Giant XTC 27.5 2 (red)

Wedderburn>Appin. Slow 4.5km ride to the start. Only realised when I got there that I had left my SI stick in the car. Contemplating another 9km round trip when Rob Prentice announced he had a spare. Old style, not Air, but OK. 28°C. TE 2.5. SI # 1400067 in case I have to claim AP splits later.
2 PM

MTBO race (NSW MTBO Middle) 1:12:20 intensity: (6:24 @3) + (1:04:51 @4) + (1:05 @5) *** 12.9 km (5:37 / km) +223m 5:10 / km
ahr:158 max:175 spiked:11/12c rhr:138 slept:6.15 weight:67kg shoes: Giant XTC 27.5 2 (red)

"West Cliff Colliery", Appin. Course 2 / M50: 13.5km, +270m, 11c. 4th/5 (18:09 behind David King-NZ). Enjoyed this course. Pretty fast and flat most of the time. Only time lost on #9. 27°C. TE 5.0. 25psi.
#1 - Main road into single track. #2 - Continuation. #3 - Main track into single track. #4 - Fast, wide track up the middle. #5- Took the more direct medium track in/out of steep gully rather than backtracking. #6 - Main tracks down to and out of Georges River. Walked behind another rider up the indistinct track and over rocks. #7 - Short and flat. #8 - Back across Georges River to single track. #9 - Ended up on wrong loop of single track (lost 1'). #10 - Wide tracks. #11 - Main track into single track. #F - Backtracked to main road for fast finish.
Relive: https://www.relive.cc/view/g25948556774

3 PM

MTB warm up/down (finish to arena) 15:53 intensity: (8:25 @2) + (7:28 @3) 4.66 km (17.6 kph) +20m
ahr:129 max:141 rhr:116 weight:67kg shoes: Giant XTC 27.5 2 (red)

Appin>Wedderburn. 24°C. TE 2.2.

Wednesday Oct 17, 2018 #

5 PM

Walk (dog) 13:53 [1] 0.77 km (18:05 / km) +42m 14:12 / km
slept:7.95 weight:67kg shoes: New Balance 409 (white)

Berowra. 25°C.

Picked up my uniform for the Invictus Games. Not as garish as the Comm Games ones. The athletics runs for just 2 days from next Thursday. No gun-sound starting pistols or recall pistols allowed!

Tuesday Oct 16, 2018 #

12 PM

Bike (road) 29:55 intensity: (31 @0) + (1:44 @1) + (12:47 @2) + (14:53 @3) 9.77 km (19.6 kph) +135m
ahr:127 max:145 rhr:80 slept:4.67 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-North Parramatta loop (ACW). North Rocks hills was on the schedule but I decided to do a shorter, gentler ride today as I recover from the weekend. 25°C. TE 2.2.
Relive: https://www.relive.cc/view/g25814213909

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