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Training Log Archive: michalmy

In the 7 days ending Aug 26, 2013:

activity # timemileskm+m
  Run4 2:38:31 20.96(7:34) 33.73(4:42) 894
  Bike2 1:34:11 20.82(13.3/h) 33.51(21.3/h) 300
  Walk1 58:32 2.49(23:29) 4.01(14:36) 400
  Warm up / cool down1 7:51 0.73(10:48) 1.17(6:43) 30
  Total7 5:19:05 45.0(7:05) 72.42(4:24) 1624
averages - sleep:6.7 rhr:101 weight:62kg

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Monday Aug 26, 2013 #

1 PM

Bike long (hills) 55:00 [3] 20.04 km (21.9 kph) +204m
ahr:142 max:158 rhr:84 slept:7.0 weight:62kg shoes: Giant Cypress hybrid bike

Sunday Aug 25, 2013 #

2 PM

Run long (trail) 1:06:51 [3] 12.11 km (5:31 / km) +414m 4:43 / km
ahr:153 max:167 rhr:99 slept:6.0 weight:62kg shoes: Nike Zoom Vomero 7 (grey)

Brooklyn Dam. 6km splits: 33:15, 33:36. PB for return leg.

Saturday Aug 24, 2013 #

9 AM

Walk (course planning) 58:32 [1] ** 4.01 km (14:36 / km) +400m 9:44 / km
ahr:101 max:137 rhr:82 weight:62kg shoes: Nike Zoom Vomero 7 (grey)

"Pennant Hills Pk" map, Thornleigh Pk.
2 PM

Warm up / cool down (XC) 7:51 [1] 1.17 km (6:43 / km) +30m 5:57 / km
ahr:138 max:151 rhr:113 shoes: Nike Zoom Vomero 7 (grey)

Run race (WestMet XC handicap) 16:27 [5] 4.0 km (4:07 / km) +84m 3:43 / km
ahr:174 max:185 rhr:122 slept:6.0 weight:62kg shoes: Nike Zoom Vomero 7 (grey)

Bella Vista Farm Pk. Two laps of an undulating rough grass course. Three steep climbs per lap. Got quite a generous handicap (11:08) ahead of Bethany (11:35) and Adam (13:11). Finished 9th/38 across the line. 1km splits: 4:05, 4:06 [8:11], 4:19, 3:57 [8:16]. Adam was 4th on HC and fastest overall (13:57). Bethany 27th (17:00).

Afterwards, dashed over to Clovelly SLSC to catch the last part of a get-together to remember Bob Talay who passed away on 31 May aged 70. Bob was more than a decent runner in the '70s but is best known for operating the original Runners Shop at Randwick in the '80s. It was a focal point for runners from all over the city to buy shoes & gear and meet for training runs. Amazing to catch up with all the characters from those days: Andy Lloyd, Lawrie Whitty, Steve Poulton.

Thursday Aug 22, 2013 #

1 PM

Run (trail) 19:22 [3] 6.64 km (2:55 / km) +60m 2:47 / km
ahr:149 max:165 rhr:83 weight:62kg shoes: Nike Zoom Vomero 7 (grey)

4-Mile Ck, Maitland.

Run intervals (trail fartlek) 16:00 [4] 3.36 km (4:46 / km) +123m 4:02 / km
ahr:160 max:170 rhr:142 slept:7.0 weight:62kg shoes: Nike Zoom Vomero 7 (grey)

4-Mile Ck, Maitland. Planned session (effort/recovery): 30/30s, 60/60s, 90/90s, 120/120s, 90/90s, 60/60s, 30/30s. Distance covered: 120/110m, 250/180m, 400/300m, 460/370m, 340/240m, 240/160m, 110/80m [1920m effort/1440m(=PB)recovery].

Wednesday Aug 21, 2013 #

12 PM

Bike (road) 39:11 [3] 13.47 km (20.6 kph) +96m
ahr:131 max:156 rhr:82 slept:7.0 weight:62kg shoes: Giant Cypress hybrid bike

Maitland-East Maitland loop.

Tuesday Aug 20, 2013 #

12 PM

Run (trail) 39:51 [3] 7.62 km (5:14 / km) +213m 4:35 / km
slept:7.0 weight:62kg shoes: Nike Zoom Vomero 7 (grey)

4-Mile Ck, Maitland.

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