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Training Log Archive: michalmy

In the 7 days ending Mar 14, 2016:

activity # timemileskm+m
  Bike7 3:31:26 49.76(14.1/h) 80.08(22.7/h) 502
  MTB2 1:29:36 13.0(8.7/h) 20.93(14.0/h) 473
  Official1 58:48 3.04(19:19) 4.9(12:00)
  Total10 5:59:50 65.81(5:28) 105.91(3:24) 975
  [1-5]10 5:58:50
averages - sleep:7.2 rhr:94 weight:64kg

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Monday Mar 14, 2016 #

1 PM

Bike (road) 22:23 intensity: (5 @0) + (46 @1) + (1:42 @2) + (13:57 @3) + (5:53 @4) 9.89 km (26.5 kph) +13m
ahr:142 max:165 rhr:83 slept:7.45 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Flat Road loop. 34°C. 70%rh. TE 2.8.

Sunday Mar 13, 2016 #

10 AM

MTB long (hills trails) 1:10:38 intensity: (11 @0) + (3:44 @1) + (19:42 @2) + (44:25 @3) + (2:36 @4) 16.16 km (13.7 kph) +358m
ahr:132 max:160 rhr:83 slept:8.95 weight:64kg shoes: Giant XTC 27.5 2 (red)

Berowra trails: Mary Wall-Warrina>Alan-Wanda>Wideview-Woodcourt-Turner>Berkeley. 28°C. TE 2.4.

Saturday Mar 12, 2016 #

11 AM

MTB (trail) 18:58 intensity: (22 @1) + (2:08 @2) + (9:23 @3) + (7:05 @4) 4.76 km (15.1 kph) +115m
ahr:146 max:163 rhr:100 slept:7.4 weight:64kg shoes: Giant XTC 27.5 2 (red)

29°C. TE 2.8.
1 PM

Official (ANSW chief finish judge) 58:48 [1] 4.9 km (12:00 / km)
weight:64kg shoes: Asics Gel Advantage 3 (black)

Sydney Olympic Park, Homebush.

Friday Mar 11, 2016 #

12 PM

Bike hills (long road) 53:05 intensity: (31 @1) + (58 @2) + (19:08 @3) + (31:52 @4) + (36 @5) 20.18 km (22.8 kph) +192m
ahr:151 max:170 rhr:95 slept:6.9 weight:64kg shoes: Giant Roam XR1 (white)

Hot and tiring. 36°C. 46%rh. TE 3.6.

Thursday Mar 10, 2016 #

12 PM

Bike long (road/path) 55:03 intensity: (40 @0) + (2:10 @1) + (12:36 @2) + (34:04 @3) + (5:33 @4) 19.4 km (21.1 kph) +147m
ahr:134 max:158 rhr:80 slept:7.35 weight:64kg shoes: Giant Roam XR1 (white)

Gosford-Narara-Point Clare loop. 32°C. 55%rh. TE 2.6.

Adam has just returned from a lightning trip to Perth to compete in the 3000m steeplchase at the Australian Junior Athletics Championships. (Fly over Tuesday morning; run Wednesday night, return Thursday.) He was a little disappointed that his time (10:26) was slower than last year. The other boys went 'crazy' during the first half of the race and he couldn't keep up. However, he did score a terrific photo with David Rudisha.

Wednesday Mar 9, 2016 #

12 PM

Bike (road) 36:50 intensity: (1:07 @1) + (5:32 @2) + (23:58 @3) + (6:13 @4) 14.82 km (24.1 kph) +36m
ahr:140 max:156 rhr:92 slept:6.2 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Brush Farm loop. 34°C. 34%rh. TE 3.0.
4 PM

Bike (commute) 3:58 intensity: (28 @1) + (3:10 @2) + (20 @3) 1.15 km (17.4 kph)
ahr:121 max:130 rhr:93 weight:64kg shoes: Giant Roam XR1 (white)

Bike, Maitland. Collect car. TE 1.1.

Tuesday Mar 8, 2016 #

1 PM

Bike (road) 33:26 intensity: (4 @0) + (22 @1) + (1:52 @2) + (21:53 @3) + (9:15 @4) 12.82 km (23.0 kph) +99m
ahr:143 max:162 rhr:85 slept:5.95 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop. R achilles was giving me grief yesterday but is much better today. Much more confident that I will be right for E3D even if I do the SL & MetrO runs the week before. Probably still a good idea to bypass the final Sydney sprint. 33°C. 62%rh. TE 3.0.
3 PM

Bike (commute) 6:41 intensity: (5:48 @3) + (53 @4) 1.83 km (16.4 kph) +15m
ahr:141 max:155 rhr:132 weight:64kg shoes: Giant Roam XR1 (white)

Maitland>Hertz. Major mechanical trouble. Car engine was playing up on the trip back from Canberra on Sunday. Bad again on the trip home yesterday and into work this morning. Mechanic says he is waiting on a part so I have a rental until tomorrow. TE 1.7.

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