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Training Log Archive: michalmy

In the 7 days ending Apr 18, 2016:

activity # timemileskm+m
  MTBO3 4:40:00 32.91(8:30) 52.96(5:17) 127546 /53c86%
  Bike3 1:18:24 15.64(12.0/h) 25.17(19.3/h) 415
  MTB4 59:25 7.32(7.4/h) 11.78(11.9/h) 328
  Total9 6:57:49 55.87(7:29) 89.92(4:39) 201846 /53c86%
  [1-5]9 6:57:37
averages - sleep:7.3 rhr:102 weight:64.1kg

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Monday Apr 18, 2016 #

12 PM

Bike (road) 28:23 intensity: (1:41 @1) + (5:53 @2) + (19:50 @3) + (59 @4) 10.46 km (22.1 kph) +68m
ahr:134 max:156 rhr:96 slept:5.6 weight:65kg shoes: Giant Roam XR1 (white)

Maitland<>East Maitland. Light rain. Upper thighs sore from the weekend. Easy flat ride. 21°C. TE 2.0.

Sunday Apr 17, 2016 #

9 AM

MTB warm up/down (trail) 4:50 intensity: (12 @0) + (2:02 @1) + (2:06 @2) + (30 @3) 1.18 km (14.6 kph) +17m
ahr:111 max:134 rhr:81 shoes: Giant XTC 27.5 2 (red)

Forest trails, Stanley VIC. 23°C. TE 1.1.
10 AM

MTBO race (Victorian LD Champs) 2:47:36 intensity: (1:19 @1) + (13:53 @2) + (1:34:00 @3) + (58:24 @4) **** 27.21 km (6:10 / km) +756m 5:24 / km
ahr:144 max:166 spiked:14/17c rhr:95 slept:8.85 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Hurdle Flat", Stanley. M50 / Course 2 (23km, 16c). 9th/11 (+67:19 to Andrew Power). Forest trails were OK but single tracks were difficult. Kept on losing traction in pine needles and momentum on short inclines. Too much single track riding (6.1km, 58 minutes) for my liking. Detracted from the overall course. Errors on 3 out of first 4 controls set me back. Turned too early for #1 (lost 3:20). Missed small track across the creek on way to #2 (-6:30). Good route to #3 but work undone with wrong turn to #4 (-7:00). Would have been nice to have saved that wasted energy for the back end of the course. Finished just as the presentations were concluding! 24°C. TE 3.6.

Totals for weekend: 4h40'00", 42.96km, +1275m, 53c.

Saturday Apr 16, 2016 #

Event: Victorian MTBO Championships
 
10 AM

MTB warm up/down (trail) 7:44 intensity: (12 @1) + (1:34 @2) + (4:34 @3) + (1:24 @4) 1.88 km (14.6 kph) +61m
ahr:138 max:156 rhr:93 shoes: Giant XTC 27.5 2 (red)

Indigo Winery, Everton Upper VIC. 31°C. 30%rh. TE 1.8.
11 AM

MTBO race (Victorian MD Champs) 1:10:29 intensity: (2:19 @2) + (9:53 @3) + (56:13 @4) + (2:04 @5) *** 14.61 km (4:49 / km) +341m 4:19 / km
ahr:157 max:172 spiked:18/20c rhr:118 slept:8.3 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Flametrees" & "Indigo Winery". M50 / Course 2 (14.2km, +390m, 19c). 10th/14 (+22:31 to Andrew Power). Watch kept stopping so GPS trace is incomplete. Map 1 had tricky one-way single tracks making route selection and execution quite challenging. Big contrast with map 2 where we could ride virtually anywhere in the hills surrounding the vines. Only one major error when I turned off the main track to #3 but I hadn't gone far enough (lost 3'). Missed track to #7 (-1'). Too low to see thicket at #12 (-1:30). Happy with route choices but suspect I am too slow. Quite hot. 29°C. TE 4.0.


3 PM

Bike warm up/down (road/path) 17:09 intensity: (59 @1) + (7:41 @2) + (5:29 @3) + (3:00 @4) 4.23 km (14.8 kph) +53m
ahr:132 max:156 rhr:103 shoes: Giant XTC 27.5 2 (red)

Beechworth VIC. Time to kill; a short ride to Lake Sambell Caravan Park. 29°C. TE 2.1.
4 PM

MTBO race (Victorian Sprint Champs) 41:55 intensity: (21 @2) + (4:25 @3) + (36:52 @4) + (17 @5) *** 11.14 km (3:46 / km) +178m 3:29 / km
ahr:158 max:170 spiked:14/16c rhr:123 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Mayday & Beyond", Mayday Hills Village, Beechworth. M50 / Course 2 ( 10.5km, 15c). 9th/12 (+12:03 to Steve Hanlon). Happy with technical area in the buildings. Bad exit from #3 (lost 1'). Confused by T-junction on way to #6, thought I might be on private land (-3:30). Hard slog from #10-11 near the end. 25°C. TE 3.6.

Thursday Apr 14, 2016 #

3 PM

MTB (trails) 23:03 intensity: (4:01 @2) + (12:28 @3) + (6:34 @4) 4.44 km (11.6 kph) +104m
ahr:136 max:157 rhr:118 slept:8.15 weight:64kg shoes: Giant XTC 27.5 2 (red)

Coal Road trails, Muswellbrook. Tried to follow someone else's 'MapMyRide' route. Their GPS trace was a bit wonky. More road than I wanted, but at least now I know two ways into the trail network. 25°C. TE 2.6.

Bike (road) 32:52 intensity: (25 @1) + (4:26 @2) + (19:58 @3) + (8:03 @4) 10.48 km (19.1 kph) +295m
ahr:143 max:164 rhr:90 weight:64kg shoes: Giant XTC 27.5 2 (red)

Audited Bengalla mine today. Looking forward to heading down to Albury tomorrow and the VIC MTBO Champs near Beechworth on the weekend. 25°C. TE 2.6.

Tuesday Apr 12, 2016 #

5 PM

MTB hills (single track) 23:48 intensity: (16 @1) + (6:35 @2) + (14:13 @3) + (2:44 @4) 4.28 km (10.8 kph) +145m
ahr:137 max:159 rhr:99 slept:5.85 weight:64kg shoes: Giant XTC 27.5 2 (red)

Mudgee Common. Just 10 more minutes allowed me explore more of the tracks before the last of the light disappeared. Not confident to go flat out with limited viz from two small LED lights on my handlebars. 4 kangaroos. 2 wallabies. 21°C. TE 2.2.

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