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Training Log Archive: michalmy

In the 7 days ending Jan 8, 2017:

activity # timemileskm+m
  Bike2 3:15:08 36.38(11.2/h) 58.54(18.0/h) 1278
  MTB1 45:24 6.38(8.4/h) 10.27(13.6/h) 244
  Orienteering1 24:41 2.3(10:45) 3.7(6:41) 11014 /18c77%
  Warm up / cool down1 8:40 0.75(11:36) 1.2(7:12) 17
  Total4 4:33:53 45.8(5:59) 73.71(3:43) 164914 /18c77%
  [1-5]4 4:33:48
averages - sleep:7.7 rhr:113 weight:62.2kg

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MoTuWeThFrSaSu

Sunday Jan 8, 2017 #

Event: Sydney Sprint Series 2017 Race #1 - Woolwich
 
5 PM

Warm up / cool down (park) 3:06 intensity: (1:35 @3) + (1:31 @4) 0.53 km (5:53 / km) +5m 5:36 / km
ahr:148 max:157 rhr:131 weight:62kg shoes: Nike Air Pegasus 30 (blue)

Clarkes Point Reserve, Woolwich. 27°C. TE 1.5.

Orienteering race (sprint) 24:41 intensity: (19 @3) + (4:33 @4) + (19:49 @5) *** 3.7 km (6:41 / km) +110m 5:49 / km
ahr:173 max:183 spiked:14/18c rhr:134 slept:7.9 weight:62kg shoes: Nike Air Pegasus 30 (blue)

"Clarkes Point", Woolwich. 3.3km, +80m, 17c. 41st/107. 7th/19 in SVM (5:31 behind O-ing). A bit rusty. #2 hidden behind a bush (lost 35"). Overshot #4 (-30"). Bad route choice to #5. Switched off on long run to #9 and missed turn (-25"). Overshot #10 (-90"). Best legs: #3, #F (6th). Best pos: 26th (#1). 27°C. TE 3.7.

Warm up / cool down (park) 5:34 intensity: (1:09 @2) + (4:13 @3) + (12 @4) 0.68 km (8:14 / km) +12m 7:33 / km
ahr:138 max:150 rhr:122 weight:62kg shoes: Nike Air Pegasus 30 (blue)

Clarkes Point Reserve, Woolwich. 27°C. TE 1.7.

Sprint #1 - Splits

Saturday Jan 7, 2017 #

4 PM

MTB hills (trails) 45:24 intensity: (2:43 @2) + (25:28 @3) + (17:13 @4) 10.27 km (13.6 kph) +244m
ahr:146 max:163 rhr:111 slept:7.05 weight:62kg shoes: Giant XTC 27.5 2 (red)

Fallen trees now cleared. 27°C. TE 3.4.

South to North trail - Splits

Friday Jan 6, 2017 #

12 PM

Bike long (road/path) 1:32:13 intensity: (5 @0) + (54 @1) + (8:15 @2) + (40:32 @3) + (42:27 @4) 28.56 km (18.6 kph) +642m
ahr:146 max:166 rhr:88 slept:7.0 weight:63kg shoes: Giant Roam XR1 (white)

7 Bridges loop (ACW). S/F at Linley Point. More or less the reverse of Monday's ride with fewer stops. Map memory. 26°C. TE 3.7.

Monday Jan 2, 2017 #

12 PM

Bike long (road/path) 1:42:55 intensity: (1:40 @1) + (30:54 @2) + (56:52 @3) + (13:29 @4) 29.98 km (17.5 kph) +636m
ahr:136 max:159 rhr:89 slept:8.95 weight:62kg shoes: Giant Roam XR1 (white)

7 Bridges loop (CW). S/F at Linley Point. Tried to follow the walking route as closely as possible using a map board. Missed some of the finer detail at times. Tough climb up from Burns Bay to Riverview College (+43m over 0.44km = 9.8%). Slowed by a bit of pedestrian traffic around Barangaroo and Pyrmont. 23°C. TE 3.0.

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