Training Log Archive: michalmyIn the 7 days ending Jan 29, 2023:
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Sunday Jan 29, 2023 #
11 AM
MTB hills (long trails) 1:03:06 14.79 km (14.1 kph) +274m
ahr:131 max:149 rhr:75 slept:6.6 weight:66.5kg shoes: Giant XTC Adv 29er 2 (grey)
North Berowra trails (ACW): Mary Wall-Warrina > Warrego-Alan-Wanda > Cliffview-Lonsdale-Woodcourt-Turner > Turner single tracks. Seemed quite humid. Didn't push too hard. The plastic disc protector has come loose and jammed the chain today. Cut it off when I got back home. 29°C. TE 2.5.
Relive: https://www.relive.cc/view/vmqXBAKGVLO (pic - looking back down the Warrina trail)
Headlines: Voters call for increase in the Medicare rebate - Bulk-billing crisis / Perfect 10? - Contender versus a legend: Huge task facing Tsitsipas (Novak Djokovic, tennis)
Relive: https://www.relive.cc/view/vmqXBAKGVLO (pic - looking back down the Warrina trail)
Headlines: Voters call for increase in the Medicare rebate - Bulk-billing crisis / Perfect 10? - Contender versus a legend: Huge task facing Tsitsipas (Novak Djokovic, tennis)
Saturday Jan 28, 2023 #
11 AM
Physical work (lawnmowing) 56:11 [2] 1.61 km (35:00 / km) +39m 31:11 / km
slept:7.6 weight:66kg shoes: Nike Air Pegasus 30 (blue)
Back & front yards. Heard some thumping on the roof this morning. Went out to the backyard to see the neighbours 2 cats and the kitten lying on the rooftop solar panels. 28°C.
Headlines: Watchdog calls for new gas projects / 'I don't even know what woke means' - Why Captain Planet's happy to roll with the punches (Pat Cummins, cricket)
Headlines: Watchdog calls for new gas projects / 'I don't even know what woke means' - Why Captain Planet's happy to roll with the punches (Pat Cummins, cricket)
Friday Jan 27, 2023 #
4 PM
MTB (trail) 18:46 4.74 km (15.2 kph) +86m
ahr:125 max:147 rhr:91 slept:6.9 weight:65.5kg shoes: Giant XTC Adv 29er 2 (grey)
Just a short recovery ride and to test out the patched rear tyre. The holes were quite small so I used 2 glueless Lezyne patches. 4oz of tubeless sealant added. Easily up Impossible Hill #3 - the rain has washed away a lot of the loose leaves. 29°C. TE 1.9.
Relive: https://www.relive.cc/view/vevW847eeyO (pic - Berkeley trail)
Headlines: Sexual assault reports surge / Eye on the Paul - Tommy, can you hear me? How a slap got Paul into slam mode (Tommy Paul, tennis)
Relive: https://www.relive.cc/view/vevW847eeyO (pic - Berkeley trail)
Headlines: Sexual assault reports surge / Eye on the Paul - Tommy, can you hear me? How a slap got Paul into slam mode (Tommy Paul, tennis)
Thursday Jan 26, 2023 #
6 AM
Bike (super long road) 4:11:09 100.53 km (24.0 kph) +651m
ahr:137 max:156 rhr:77 slept:3.9 weight:66.5kg shoes: Giant TCR Adv 1 Disc (black)
1. Centennial Park<>The Rocks where I was referee for the Oz Day 10k wheelchair race. 18km, 55'.
2. Centennial Park laps: 12.5 x 6.6km, +44m climb per lap.
Wasn't sure if I could complete enough laps of CP to get to 100km. But I was starting with 18km on the board after the trip to The Rocks & back. Thought I'd add a bit of variety (pain) by doing a loop up Robinson Drive & Loch Avenue, along Carrington Drive, and down Parkes Drive & Hamilton Drive on each lap. At least I was getting different riders around me when I re-joined Grand Drive. Stopped for lunch at 60km but the free chicken salad roll I brought from The Rocks event was stale. More windy for the second half. Struggled up the hill the second last time but got a second wind from 90km. Averaged 25.5km/h for the CP bit. 29°C. TE 3.3.
Relive: https://www.relive.cc/view/vPv4Ao4yx3O (pics - wheelchair race & sundae)
Headlines: Tough tactics for NT crime response / Minsk moment: Duo from Belarus out to fly the flag into an historic Open final (Aryna Sabalenka & Victoria Azarenka, tennis)
2. Centennial Park laps: 12.5 x 6.6km, +44m climb per lap.
Wasn't sure if I could complete enough laps of CP to get to 100km. But I was starting with 18km on the board after the trip to The Rocks & back. Thought I'd add a bit of variety (pain) by doing a loop up Robinson Drive & Loch Avenue, along Carrington Drive, and down Parkes Drive & Hamilton Drive on each lap. At least I was getting different riders around me when I re-joined Grand Drive. Stopped for lunch at 60km but the free chicken salad roll I brought from The Rocks event was stale. More windy for the second half. Struggled up the hill the second last time but got a second wind from 90km. Averaged 25.5km/h for the CP bit. 29°C. TE 3.3.
Relive: https://www.relive.cc/view/vPv4Ao4yx3O (pics - wheelchair race & sundae)
Headlines: Tough tactics for NT crime response / Minsk moment: Duo from Belarus out to fly the flag into an historic Open final (Aryna Sabalenka & Victoria Azarenka, tennis)
Wednesday Jan 25, 2023 #
6 PM
Bike (road) 33:47 13.41 km (23.8 kph) +164m
ahr:131 max:156 rhr:95 slept:7.5 weight:65.5kg shoes: Giant TCR Adv 1 Disc (black)
Berowra<>Cowan. Short ride today - possibly going for a long ride tomorrow. Approaching Berowra Station on the way back I could see a car preparing to do a u-turn up ahead. Plenty of time for him to turn. No, he's waiting for me, so I better ride faster up this slight hill. No, he's turning now, but very slowly and so wide. He's crossed 2 southbound lanes and is now in my lane. Surely he's seen me (orange singlet) and will accelerate away. No he isn't. Just enough room to squeeze past on the left without getting on the brakes. 24°C. TE 2.4.
Relive: https://www.relive.cc/view/vMv8B1kkoN6
Headlines: Labor holds lead in election tussle (NSW) / No Australian plan for waist-high tackle ban (rugby)
Relive: https://www.relive.cc/view/vMv8B1kkoN6
Headlines: Labor holds lead in election tussle (NSW) / No Australian plan for waist-high tackle ban (rugby)
Tuesday Jan 24, 2023 #
6 PM
Bike (road) 45:09 18.56 km (24.7 kph) +213m
ahr:140 max:180 rhr:80 slept:7.25 weight:66.5kg shoes: Giant TCR Adv 1 Disc (black)
Berowra<>Oxley Drive, Mt Colah. Felt really good on the hills. Dropped in on Todd & Dee looking at Todd's new car restoration project. Sprinted hard along Berowra Waters Road to finish (180bpm). 22°C. TE 2.5.
Relive: https://www.relive.cc/view/vMq5jM4RLQv (pic - sunset before a thunderstorm)
Headlines: Voice support falls as debate heats up / Five-set thrillers order of the day as rising duo get up in nail-biters (Andrey Rublev & Ben Shelton, tennis)
Relive: https://www.relive.cc/view/vMq5jM4RLQv (pic - sunset before a thunderstorm)
Headlines: Voice support falls as debate heats up / Five-set thrillers order of the day as rising duo get up in nail-biters (Andrey Rublev & Ben Shelton, tennis)
Monday Jan 23, 2023 #
2 PM
MTB hills (trail) 27:49 7.4 km (16.0 kph) +122m
ahr:137 max:152 rhr:93 slept:6.35 weight:67kg shoes: Giant XTC Adv 29er 2 (grey)
Ti-Tree trail out & back, then first km of the Berkeley trail. Having a good ride - fast in sections. Nearly got up Impossible Hills #1 & #2 until I lost momentum. At about 3/4 distance I head this scraping noise from behind. A couple of long nails had puncture my rear tyre and were scraping the frame below my seat post. Removed one 4" and one 3" nail from the tyre. Sealant close the holes but too much air had escaped to continue riding. Tried to find the source of the nails without success. I hope it wasn't an attempt to sabotage a bike. It would have been far worse if the nails had punctured a runner's shoe. 24°C. TE 2.6.
Relive: https://www.relive.cc/view/vZqN7g8Vk3v (pics - the nails causing the puncture)
Relive: https://www.relive.cc/view/vZqN7g8Vk3v (pics - the nails causing the puncture)
3 PM
Walk (trail) 14:32 1.44 km (10:06 / km) +61m 8:20 / km
ahr:126 max:136 rhr:104 weight:67kg shoes: Salomon Speedcross 4 GTX (red)
After the puncture, I walked home from just before the Great North Walk track junction. 24°C. TE 1.4.
Headlines: Sea mines bought as deterrent to China - $1B spend / C'mon! Why Lleyton is backing the Demon - De Minaur blockbuster like a proud father moment for Hewitt (tennis)
Headlines: Sea mines bought as deterrent to China - $1B spend / C'mon! Why Lleyton is backing the Demon - De Minaur blockbuster like a proud father moment for Hewitt (tennis)