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Training Log Archive: michalmy

In the 7 days ending Apr 21, 2017:

activity # timemileskm+m
  Bike4 3:42:41 52.74(14.2/h) 84.87(22.9/h) 712
  MTB2 2:23:13 17.4(7.3/h) 28.0(11.7/h) 438
  Total6 6:05:54 70.14(5:13) 112.88(3:14) 1151
  [1-5]6 6:04:09
averages - sleep:6.9 rhr:84 weight:64.4kg

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SaSuMoTuWeThFr

Friday Apr 21, 2017 #

1 PM

Bike (path) 59:13 intensity: (26 @0) + (23 @1) + (6:33 @2) + (48:04 @3) + (3:47 @4) 22.97 km (23.3 kph) +136m
ahr:137 max:155 rhr:78 slept:6.85 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (ACW). Found another bike had sneaked onto my tail at km#19 so pushed hard for the next 3km from Rydalmere industrial area to Macarthur St Bridge to stay ahead. 25°C. TE 3.1.

Thursday Apr 20, 2017 #

12 PM

Bike long (path/road) 1:09:18 intensity: (28 @0) + (1:33 @1) + (14:46 @2) + (48:52 @3) + (3:39 @4) 26.06 km (22.6 kph) +266m
ahr:135 max:158 rhr:75 slept:7.45 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Wetherill Park loop (CW). 26°C. TE 3.1.

Yennora to Pemulwuy - Splits

Wednesday Apr 19, 2017 #

Event: Middle Earth Championships
 
12 PM

Bike (path/road) 44:20 intensity: (25 @0) + (1:59 @1) + (12:27 @2) + (28:07 @3) + (1:22 @4) 16.45 km (22.3 kph) +157m
ahr:133 max:153 rhr:77 slept:5.9 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (ACW). 24°C. TE 2.9.

Tuesday Apr 18, 2017 #

12 PM

Bike (path) 49:50 intensity: (26 @0) + (23 @1) + (5:21 @2) + (38:12 @3) + (5:28 @4) 19.39 km (23.3 kph) +153m
ahr:140 max:159 rhr:73 slept:5.45 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Sydney Olympic Park loop (ACW). Olympic Boulevard partly closed due to the Easter Show. Great weather. 26°C. TE 3.2.

Monday Apr 17, 2017 #

Note
slept:8.9 weight:64kg

Received my new SI Air stick today from Germany. Only €62 and my birthdate is my card number. All ready for the AUS O-champs. Those milliseconds saved on each control could move me up to the top of the alsorans. It should also resolve those problems of the silent punches I encountered last summer during Newcastle Orienteering's BOSS.

Sunday Apr 16, 2017 #

1 PM

MTB long (trails) 1:31:36 intensity: (26:16 @2) + (58:26 @3) + (6:54 @4) 20.87 km (13.7 kph) +327m
ahr:135 max:157 rhr:111 slept:5.9 weight:64kg shoes: Giant XTC 27.5 2 (red)

Perimeter<>Long trails, Terrey Hills. Fast, wide trails with short inclines. Need to watch for horses. Great views at the end across Cowan Creek towards Berowra tollgates. HRM not working for the first 12:40 (2.27km). 26°C. TE 2.8.

Saturday Apr 15, 2017 #

2 PM

MTB (single track) 51:37 intensity: (2:41 @1) + (41:35 @2) + (7:21 @3) 7.13 km (8.3 kph) +111m
ahr:121 max:140 rhr:92 slept:8.0 weight:64kg shoes: Giant XTC 27.5 2 (red)

H2O trails, Westleigh. A new area for me. Relatively flat but lots of turns. A few well constructed jumps which I might attempt next time. Blue runs are very technical (drops, rocks, roots). Didn't even consider the black runs. 21°C. TE 2.1.

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