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Training Log Archive: michalmy

In the 7 days ending Jan 8, 2023:

	activity	#	time	miles		km		+m
	Bike	5	6:18:18	94.14	(14.9/h)	151.5	(24.0/h)	1339
	MTB	2	45:12	7.21	(9.6/h)	11.6	(15.4/h)	229
	Walk	1	30:44	1.07	(28:45)	1.72	(17:52)	83
	Run	1	29:37	3.11	(9:32)	5.0	(5:55)	30
	Official	1	14:37	0.38	(38:38)	0.61	(24:00)
	Total	10	8:18:28	105.9	(4:42)	170.44	(2:55)	1681
averages - sleep:6.8 rhr:74 weight:66.4kg

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Sunday Jan 8, 2023 #

8 AM

Bike hills (long road) 1:21:53 31.27 km (22.9 kph) +456m
ahr:133 max:147 rhr:76 slept:6.2 weight:66kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Mooney Mooney. Only planned to ride to Pie in the Sky but I changed my mind and went down to the Hawkesbury. Slowed on the descent by a cyclist taking up the whole road - still recorded a 1s Strava PB. Photographers taking pics of motorbikes and cyclists riding up/down the big hill. Will try to find the websites to see if there is anything good (Pesti or Shotbyroth). 19°C. TE 2.5.
Relive: https://www.relive.cc/view/vrqo3y18oyq (pic - Brooklyn from the old bridge)
Headlines: Missed swim lessons put children at risk (drowning alarm) / Rout of Africa - Aussies take on weather gods in the push for victory (cricket)

Down: https://www.facebook.com/sharer.php?u=https%3A%2F%...

Up: https://www.facebook.com/sharer.php?u=https%3A%2F%...

Saturday Jan 7, 2023 #

11 AM

Walk (road/path) 30:44 [1] 1.72 km (17:52 / km) +83m 14:23 / km
slept:4.95 weight:66kg shoes: Nike Court Borough (GC2018)

Manly Quarantine Station for lunch at the Boilerhouse.
Headlines: Premier’s pokies card to set limit / Let’s do it: Players want to develop new ball so Test matches can go on in bad light (cricket)

7 PM

MTB hills (trail) 27:27 6.8 km (14.9 kph) +147m
ahr:135 max:153 rhr:72 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

A bit sleepy after lunch. Trails wet from yesterday's rain. 18°C. TE 2.5.
Relive: https://www.relive.cc/view/vevW8ZgMMGO (pic - the Boilerhouse)

Friday Jan 6, 2023 #

1 PM

Bike long (path) 1:57:43 50.88 km (25.9 kph) +196m
ahr:139 max:156 rhr:57 slept:8.1 weight:67kg shoes: Giant TCR Adv 1 Disc (black)

Lake Burley Griffin loop (ACW) ACT. Travelled down in the morning hoping to get at least a 2-hour ride before the AIS event. It was raining all day in Sydney so there wasn't much point staying there. (Day 3 of of the cricket washed out entirely.) The 28km lake course is mostly flat with a bit of a drop/climb on either side of Scrivener Dam. A few tight turns washed the speed a bit as well as the odd out-of-control e-scooter. Path also bumpy due to tree roots or age. Added an extension along the Majura Parkway to push me over 50km. Good average speed. 18°C. TE 3.0.
Relive: https://www.relive.cc/view/vJOKxE3G756
Headlines: Pub blitz reveals gaming breaches / Reign delay: Khawaja closes in on 200 as Aussies power ahead (cricket)

5 PM

Official (AA assistant lap board) 14:37 [1] 0.61 km (24:00 / km)
weight:67kg shoes: New Balance M520LK7 (black)

Supernova #1, AIS Stadium (ACT). 5-8pm. Just 2 x 10000m walks races (30 women, 18 men). Not enough communication from the lap scorers to accurately display the lap count to all the lapped women every time. Better for the men's race. Left home at 9am, home by midnight. 15°C. Car: 612km, 7h38m.

Thursday Jan 5, 2023 #

7 PM

MTB (trail) 17:45 4.8 km (16.2 kph) +82m
ahr:133 max:152 rhr:80 slept:6.5 weight:66.5kg shoes: Giant XTC Adv 29er 2 (grey)

Quick ride to keep my 2023 daily streak going. Rode up Impossible Hill #3 without even thinking about it. 17°C. TE 2.2.
Headlines: Labor dealt blow on pokies as poll nears / Marnus frustrated as dark skies loom over Test (cricket)

Wednesday Jan 4, 2023 #

12 PM

Run (trail) 29:37 5.0 km (5:55 / km) +30m 5:45 / km
ahr:139 max:160 rhr:86 slept:7.9 weight:66.5kg shoes: Nike Air Zoom Pegasus 36 (blk)

Glendale Road, Cowan. Wanted to do a run without too many hills. Felt good once I'd warmed up. Ran the last 1km harder. 26°C. TE 2.6.
Relive: https://www.relive.cc/view/vXOnKyzpw56 (pic - Berowra Creek, north part)
Headlines: Pubs and clubs bid for pokies until 4am / Spin city - Positive spin: India tour adds meaning to SCG Test (cricket)

Tuesday Jan 3, 2023 #

7 AM

Bike (road) 26:00 [2] 8.65 km (20.0 kph) +92m
slept:6.25 weight:66.5kg shoes: Giant XTC Adv 29er 2 (grey)

Pennant Hills > Hornsby. Dropped my car off at Pennant Hills to get the sluggishness-on-hills problem looked at for the fourth time. Brekky at McDonald's while waiting for the bike ship to open at 9. MTB derailleur problem fixed quickly then rode to Westfields Hornsby for a socks exchange at Kathmandu. Train to Berowra then ride home.
Headlines: Butler ignored COVID advice / Open arms - Djokovic loses but still feels the love (tennis)

1 PM

Bike (road) 48:33 18.59 km (23.0 kph) +195m
ahr:132 max:150 rhr:80 weight:66.5kg shoes: Giant TCR Adv 1 Disc (black)

Berowra > Pennant Hills. Car was ready to pick up by 11am. Apparently there was a burnt wire causing the DPF to misbehave. No charge this time - probably still under warranty from the last time. Found a different route that follows the E side of the railway line between Waitara and Thornleigh. 31°C. 59%rh. TE 2.5.
Relive: https://www.relive.cc/view/vWqB32gE3Yv

Monday Jan 2, 2023 #

4 PM

Bike long (road) 1:44:09 42.11 km (24.3 kph) +400m
ahr:137 max:156 rhr:64 slept:7.55 weight:66.5kg shoes: Giant TCR Adv 1 Disc (black)

Dural-Maraylya loop (ACW). A new ride. No traffic lights to break up the rhythm. The Cattai Ridge climb wasn't as bad as I thought it might be. Good potential to extend the loop further west or SW. Not sure that I'm going to find time to do a 100km ride before I go back to work. Current annual projections at day 2/365 are: 10711.6km & +101,652m. 24°C. TE 2.7.
Relive: https://www.relive.cc/view/vQvxpwgJyBv (pic - Cattai Creek bridge)
Headlines: RSL clubs wage war on premier over pokies / Contrite Daniil Medvedev dials back ire at Melbourne fans (tennis)

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