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Training Log Archive: michalmy

In the 7 days ending Jan 1, 2014:

activity # timemileskm+m
  Bike4 4:27:35 54.65(12.3/h) 87.95(19.7/h) 1565
  Walk2 26:25 1.13(23:22) 1.82(14:31) 52
  Total6 4:54:00 55.78(5:16) 89.77(3:17) 1617
  [1-5]6 4:53:54
averages - sleep:7 rhr:95 weight:62.5kg

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ThFrSaSuMoTuWe

Wednesday Jan 1, 2014 #

Event: Berowra Waters Ferry
 
2 PM

Bike long (hills) 1:27:50 intensity: (30 @1) + (11:08 @2) + (19:25 @3) + (52:42 @4) + (4:05 @5) 27.46 km (18.8 kph) +561m
ahr:155 max:177 rhr:96 slept:6.0 weight:62kg (injured) shoes: Giant Roam XR1 (white)

Berowra<>Vision Valley via Berowra Waters Ferry. A bit daunted by the steep hills on either side of Berowra Ck, but very satisfying. The hill on the east side climbs +222m in 3.9km (5.7%). The west side hill climbs +190m in 3.2km (5.9%). Max speed on the descents 49.5 km/h.

BWF east side - down & back - Splits

BWF west side - up & back - Splits

Monday Dec 30, 2013 #

5 PM

Bike long (road) 1:00:02 intensity: (54 @1) + (16:33 @2) + (36:35 @3) + (6:00 @4) 19.68 km (19.7 kph) +252m
ahr:145 max:168 rhr:94 slept:8.0 weight:62kg (injured) shoes: Giant Roam XR1 (white)

Berowra<>Mt Colah. Rode to the end of Arthurs Circle via Excelsior Rd. (In fact all the streets in this part of Mt Colah have a Camelot theme.)

Sunday Dec 29, 2013 #

3 PM

Bike long (hill) 1:30:36 intensity: (6 @0) + (22 @1) + (2:53 @2) + (23:29 @3) + (50:47 @4) + (12:59 @5) 30.61 km (20.3 kph) +642m
ahr:157 max:179 rhr:92 slept:7.0 weight:62kg (injured) shoes: Giant Roam XR1 (white)

Berowra<>Mooney Mooney via Old Pacific Hwy. Relieved that the tyre stayed inflated overnight and for the whole ride. Undulating over the first 10km, then a 5km descent from 'Pie in the Sky' to the Hawkesbury River Bridge (max speed 49.4km/h). Return the same way. The main climb measured +225m over 4km (5.6%).

Saturday Dec 28, 2013 #

6 PM

Walk (dog) 17:00 [1] 1.27 km (13:23 / km) +52m 11:07 / km
slept:7.0 weight:63kg

Berowra. Spent several hours patching the old bike tube, but the patches kept leaking around the edges once the pressure got up around 40psi. At least another England batting collapse kept me entertained. 4-0 by tea time tomorrow?

Friday Dec 27, 2013 #

Event: Christmas 5 days
 
5 PM

Walk (dog) 9:25 [1] 0.55 km (17:07 / km)
slept:7.0 weight:63kg

Berowra Dog Pk. Of course all the bike shops are closed until after New Year's Day, so I can't get a replacement tube!

Thursday Dec 26, 2013 #

4 PM

Bike (road) 29:07 intensity: (1:02 @1) + (2:40 @2) + (6:33 @3) + (18:52 @4) 10.2 km (21.0 kph) +110m
ahr:152 max:169 rhr:99 slept:7.0 weight:63kg (injured) shoes: Giant Roam XR1 (white)

Berowra>Asquith. This was going to be a long (20km+) ride but I got a flat near the Asquith KFC. Spent an hour repairing one, then two, small holes but the patches wouldn't stay stuck once the air was pumped in. Called for a lift home. Will buy a new tube tomorrow.

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