Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: michalmy

In the 7 days ending Feb 12, 2023:

activity # timemileskm+m
  Bike5 4:31:08 66.21(14.7/h) 106.55(23.6/h) 1196
  Official1 2:08:36 3.33(38:38) 5.36(24:00)
  Run2 1:04:39 6.02(10:45) 9.68(6:41) 249
  Total8 7:44:23 75.55(6:09) 121.59(3:49) 1445
  [1-5]8 7:44:19
averages - sleep:6.8 rhr:79 weight:66.7kg

«»
2:37
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 12, 2023 #

4 PM

Bike long (road) 1:47:05 intensity: (4:15 @1) + (12:30 @2) + (1:16:16 @3) + (14:04 @4) 42.96 km (24.1 kph) +486m
ahr:136 max:156 rhr:67 slept:6.5 weight:66kg shoes: Giant TCR Adv 1 Disc (black)

Dural-Maraylya loop (CW). Opposite direction of the 2 Jan ride. I thought I'd try a short cut to avoid riding so far on the Old Northern Rd and join Kenthurst Rd after Round Corner. Turned a bit early on the wrong road so I added an unnecessary 2km. Found the correct turn eventually but it had a lot of unexpected short steep hills. Slight tailwind along Kenthurst Rd but it really got behind me on Pitt Town Rd. It's also slightly downhill (looking at the profile) but it's not that obvious on the road. Consecutive 5km splits of 9:02 & 10:02. I was dreading the steep climb out of Cattai Creek (@ 31.5km) based on the ACW profile. Climb to 1st bend: +43m over 0.45km (9.6%). Climb to 2nd bend: +54m over 0.57m (9.5%). 25°C. TE 3.0.
Relive: https://www.relive.cc/view/vxOQ4pNe7Mv
Headlines: Caps to curb rises in power bills: Chalmers (electricity prices) / Todd almighty - Sensational Murphy a law unto himself (1st Test v India, cricket)

Saturday Feb 11, 2023 #

8 AM

Run hills (trail) 29:12 intensity: (4 @0) + (3:12 @1) + (5:42 @2) + (15:18 @3) + (4:56 @4) 4.7 km (6:13 / km) +107m 5:35 / km
ahr:133 max:151 rhr:74 slept:7.85 weight:66kg shoes: Nike Air Zoom Pegasus 36 (blk)

Just a 4-day turnaround since my last run. Still trying to find the optimum gap to improve fitness but not aggravate achilles tendonititis. Lots of walkers out this morning. 21°C. TE 2.6.
Relive: https://www.relive.cc/view/vYvE3815RG6 (pic - mist rising from Berowra Creek)
Headlines: Gambling compliance in political cash spree - Sharp increase / Part-timer's All Stars return rooted in red dirt and culture (Kierran Moseley, league)
12 PM

Official (ANSW starter) 2:08:36 [1] 5.36 km (24:00 / km)
weight:66kg shoes: New Balance M520LK7 (black)

ANSW 5000m Championships, Sydney Olympic Park Athletics Centre. 12.30-9pm. 36°C. 20%rh. Hot & dry.
Need at least 2 days as a starter for my Level 3 practical. Difficult to keep the program on time with only 3 in the start team. Jackie should get a lot of confidence starting the 2 championship races. Good feedback from Kim as technical director.
Events as starter: 400m (9), 800m (2), 5000m (6).
Events as recaller/athlete control: 90-110m hurdles (6), 400m (2), 800m (9), 5000m (2).
Next event: World Cross Country Championships!

Friday Feb 10, 2023 #

1 PM

Bike hills (road) 57:28 intensity: (1:14 @1) + (5:39 @2) + (34:29 @3) + (16:06 @4) 21.7 km (22.7 kph) +347m
ahr:140 max:158 rhr:87 slept:7.2 weight:67kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Berowra Waters Ferry. Picked good lines of the descent. Spent more time than usual in gears 2 & 3 on the climb. New PB for climb (16:37, -5s) and overall down/up (22:09, -6s). New PBs on segments 6 (-12s) & 7 (-12s). 31°C. 70%rh. TE 3.1.
Relive: https://www.relive.cc/view/vJOKx7NPRw6 (pic - Turner Road hills)
Headlines: Leaders clash on project funding (NSW) / D-Day looms as players vow to escalate bitter fight with NRL (league)

BWF east side - down & back - Splits

Thursday Feb 9, 2023 #

2 PM

Bike (road) 19:57 intensity: (2:10 @1) + (5:20 @2) + (12:12 @3) + (15 @4) 7.46 km (22.4 kph) +71m
ahr:128 max:148 rhr:77 slept:5.65 weight:67kg shoes: Giant TCR Adv 1 Disc (black)

Berowra circuit. Rain about. Stayed close to home. Had to shelter from 2 rain showers during my short ride to Berowra south. But when I got back to middle Berowra the roads were completely dry. Abandoned the ride when I felt a few more spots of rain as I was passing near home again. (And the cricket is just about to start in India too!) 22°C. TE 1.9.
Relive: https://www.relive.cc/view/vPOp3ArzVEv
Headlines: Pressure high on Lowe for rate rises / Tale of the tape: NRL furious at secret recording claims (league)

Wednesday Feb 8, 2023 #

1 PM

Bike (road) 47:42 intensity: (1:51 @1) + (7:40 @2) + (34:16 @3) + (3:55 @4) 19.1 km (24.0 kph) +256m
ahr:134 max:154 rhr:72 slept:6.7 weight:67kg shoes: Giant TCR Adv 1 Disc (black)

Felt a bit stiff on the way out but loosened up by the time I got to Cowan (6km). 27°C. TE 2.5.
Relive: https://www.relive.cc/view/vPv4A7JNBRO
Headlines: Recession fears rise after hike / Storm star waiting for Eddie's Wallabies call (Nelson Asofa-Solomona, rugby)

Tuesday Feb 7, 2023 #

2 PM

Run hills (trail) 35:27 intensity: (2:55 @1) + (2:36 @2) + (10:44 @3) + (19:12 @4) 4.99 km (7:07 / km) +143m 6:13 / km
ahr:141 max:158 rhr:82 slept:6.25 weight:67kg shoes: Nike Air Zoom Pegasus 36 (blk)

Ti-Tree Trail<>Track to Nowhere, Berowra. Took it fairly easy. Should have run an extra130m to reach 5km. 26°C. TE 3.0.
Relive: https://www.relive.cc/view/vPOp3RyKKRv (pic - water dragon)
Headlines: Clubs to fight pokies law / Embarrassed duo sorry for harmless wrestling (Mitchell & Wighton, league)

Monday Feb 6, 2023 #

1 PM

Bike (path) 38:56 intensity: (1:30 @1) + (2:19 @2) + (29:16 @3) + (5:51 @4) 15.33 km (23.6 kph) +36m
ahr:138 max:149 rhr:94 slept:7.45 weight:67.5kg shoes: Giant Roam XR1 (white)

Parramatta<>Kendall Park, Ermington. First time back at the office for 2023. Shorter ride than planned due to 2 2pm meeting. Headwind out; slight tailwind back. 30°C. 76%rh. TE 3.0.
Relive: https://www.relive.cc/view/v1vjkWJWKYO (pic - rivercat at Rydalmere wharf)
Headlines: Pokies revolution - Cabinet greenlights overhaul / Latrell Mitchell, Jack Wighton back in camp after arrests (league)

« Earlier | Later »