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Training Log Archive: michalmy

In the 7 days ending Apr 5, 2020:

activity # timemileskm+m
  Bike3 3:27:14 44.67(12.9/h) 71.89(20.8/h) 1103
  MTB2 1:28:20 13.32(9.1/h) 21.44(14.6/h) 392
  Run1 36:42 3.73(9:50) 6.0(6:07) 142
  Walk2 34:14 1.07(31:57) 1.72(19:51) 90
  Total8 6:06:30 62.79(5:50) 101.06(3:38) 1727
  [1-5]8 6:04:43
averages - sleep:6.5 rhr:78 weight:65kg

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MoTuWeThFrSaSu

Sunday Apr 5, 2020 #

1 PM

Bike hills (very long road) 2:00:00 intensity: (11 @0) + (1:29 @1) + (42:37 @2) + (1:15:43 @3) 42.6 km (21.3 kph) +578m
ahr:132 max:147 rhr:72 slept:8.25 weight:65kg shoes: Giant Roam XR1 (white)

Old Mooney Mooney Creek Bridge - Central Mangrove loop (ACW). I've been planning this ride for a while and thought I might be able to get under 2 hours but came in exactly on the 2-hour mark. There were some long climbs up to 24km and another long one at 33km. Not sure if the shortcut past the reptile park was quicker, especially with the two locked gates. Definitely my longest ever bike ride in terms of distance (and by time, excluding MTBO races). Also just slightly longer than the marathon distance. Eliud Kipchoge would not be able to run sub-2 on this course. 22°C. TE 2.7.
Relive: https://www.relive.cc/view/v36Ar1mAzGq (pic - New Mooney Mooney Bridge from the Old Mooney Mooney Bridge road overpass)
Headlines: Fatal flaw allowed virus ship to dock (Ruby Princess) / US buyers eyeing Australian teams: banker

Saturday Apr 4, 2020 #

6 PM

Walk (dog) 15:41 [1] 0.64 km (24:35 / km) +32m 19:42 / km
slept:6.95 weight:65kg (rest day) shoes: New Balance 409 (white)

Berowra. No lead - Fuzzy chose the route today and decided when to turn around. 21°C.
Headlines: Plea to shield home owners - Treasurer urges banks to 'stretch' on loans / RA Chairman backs Castle as game faces an uncertain future (rugby)

Friday Apr 3, 2020 #

9 AM

Walk (dog) 18:33 [1] 1.09 km (17:05 / km) +58m 13:29 / km
weight:65kg shoes: New Balance 409 (white)

Walked back from the mechanic after dropping off the car for a rego check. 18°C. Walked back after lunch to collect. 22°C.
2 PM

MTB hills (trail) 44:21 intensity: (24 @0) + (2:03 @1) + (10:24 @2) + (30:13 @3) + (1:17 @4) 10.73 km (14.5 kph) +198m
ahr:131 max:153 rhr:79 slept:5.2 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

Delayed ride after picking up the car for a rego check. Trails wetter than Wednesday. Just got back before more rain. 5 walkers. 23°C. TE 2.4.
Relive: https://www.relive.cc/view/vXOd3wX9Ekv (pic - signpost at home trail junction)
Headlines: Childcare now free for all workers / NRL to consult new medical expert on 'bubble' bid to restart the season (league)

South to North trail - Splits

Thursday Apr 2, 2020 #

1 PM

Bike (hill road) 35:47 intensity: (57 @0) + (1:53 @1) + (8:14 @2) + (24:38 @3) + (5 @4) 10.4 km (17.4 kph) +268m
ahr:134 max:150 rhr:72 slept:5.67 weight:65kg shoes: Giant Roam XR1 (white)

Berowra<>Berowra Waters Ferry. There's only three directions I can ride from home by road. I've already done south and north. I can't go east. And west involves a steep descent to Berowra Waters, potentially up the other side and back again. So west it is. Only had time for a short ride today so I turned back when I reached the ferry crossing. It only took 6:45 to cover the 4km down to the bottom (47.9km/h) but 20:45 to come back again (+202m). The climb back wasn't as steep as I remembered. Last attempted way back on 01/01/14. Waited out the short rainstorm under cover at the ferry ramp. 23°C. TE 2.9.
Relive: https://www.relive.cc/view/veqzDLB8PBO (pic - Berowra Waters Ferry)
Headlines: Retired medicos get call to arms / Santa Cruise (Santa Ana Lane, racing)

BWF east side - down & back - Splits

Wednesday Apr 1, 2020 #

4 PM

Run hills (trail) 36:42 intensity: (5 @0) + (28 @1) + (3:47 @2) + (19:44 @3) + (12:38 @4) 6.0 km (6:07 / km) +142m 5:28 / km
ahr:144 max:160 rhr:67 slept:7.05 weight:65kg shoes: Nike Air Zoom Pegasus 33 (blu)

Ti-Tree trail, Berowra. Was going to do an interval session at the local oval but thought it might be a big waterlogged after this morning's heavy rain. So I ran to the far end of the Ti-Tree trail instead (3.4km, 20:26). Passed 6 walkers. Wasn't sure that I wanted to run all the way back so I returned via the streets. A bit tentative on the hard surfaces. Saved about 760m and 5 minutes but there was too much pavement and a bigger climb (+73m) to make it enoyable. Probably fit enough now to run the trail both ways next time. 23°C. TE 2.9.
Relive: https://www.relive.cc/view/v7O9w1wJALq
Headlines: Trillion in debt: tax cuts at risk / Bossy's weapons (Glen Boss, racing)

Tuesday Mar 31, 2020 #

1 PM

Bike (road) 51:27 intensity: (10 @0) + (1:42 @1) + (11:03 @2) + (37:32 @3) + (1:00 @4) 18.89 km (22.0 kph) +256m
ahr:134 max:151 rhr:82 slept:6.75 weight:65kg shoes: Giant Roam XR1 (white)

Felt really good on the hills. 25°C.
Relive: https://www.relive.cc/view/vDqgJ5jzZG6 (pic - view of the Hawkesbury from Pie in the Sky)
Headlines: $130b lifeline - Business vows to save jobs after massive subsidy / At home on his Pat (Pat Webster, racing - just about the only sport still on)

Monday Mar 30, 2020 #

5 PM

MTB hills (trail) 43:59 intensity: (1:44 @1) + (9:44 @2) + (32:31 @3) 10.71 km (14.6 kph) +194m
ahr:132 max:146 rhr:94 slept:5.85 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

Late ride. Had to go into the office to run a full virus scan on my laptop. The scan only took 40' but it took 4 hours to get it started. Yesterday's ride took more out of me than I thought. A few muddy sections after this morning's rain. 4 runners; 1 walker. 21°C. TE 2.4.
Relive: https://www.relive.cc/view/v4OGmwy5gmq (pic: Naa Badu lookout, Berowra Creek)
Headlines: Elderly told to stay at home / Castle under seige (rugby)

North to South trail - Splits

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