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Training Log Archive: michalmy

In the 7 days ending May 7, 2017:

activity # timemileskm+m
  Bike7 5:07:31 68.16(13.3/h) 109.69(21.4/h) 1401
  Orienteering1 1:24:38 4.98(16:59) 8.02(10:33) 2759 /14c64%
  Walk2 43:25 1.94(22:22) 3.12(13:54) 96
  Total10 7:15:34 75.08(5:48) 120.83(3:36) 17729 /14c64%
  [1-5]10 7:10:29
averages - sleep:5.4 rhr:82 weight:64.4kg

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Sunday May 7, 2017 #

Event: Newcastle Bush Series (NOY) #2
 
9 AM

Orienteering race (NOY2) 1:24:38 intensity: (37 @1) + (3:03 @2) + (37:12 @3) + (43:44 @4) + (2 @5) **** 8.02 km (10:33 / km) +275m 9:01 / km
ahr:149 max:171 spiked:9/14c rhr:96 slept:5.8 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Blue Gum Hills", Minmi. Hard Medium: 5.0km, 13c. 22nd/32 (17:03 behind Alvin Craig). Compass slow to settle at start. Bearing more SW than S to #1. Used larger watercourse to find smaller one at #2. Main track to #3. Happy with route choice to get near #4 but couldn't find specific fallen tree. At one stage I thought I could see a flag and stand in the distance but it turned out to be a mirage (lost 9'). #5 & #6 OK. Overran #7 (lost 45"). On long leg to #8 (1.4km straight line) I decided to stay high and avoid unhelpful track network in the middle of the map. Ran SE to follow S boundary fence, W-E tracks and edge of Newcastle Link Road to approach control from above. Actual distance/time: 2.3km/17:15. Followed big creek to #9. Track to #10. 90° error on way to #11 (-3'). Blocked by spiky veg before creek crossing on way to #12 (-1'). A bit left at #13 (-15"). Tough course with very little assistance from track network. Best leg: #8 (6th). Best pos: 20th (#8). 19°C. TE 3.4.


Hard Medium - Splits

Saturday May 6, 2017 #

4 AM

Bike (commuting) 58:49 intensity: (2:39 @0) + (22:39 @1) + (19:23 @2) + (14:08 @3) 15.65 km (16.0 kph) +476m
ahr:115 max:142 rhr:76 slept:4.4 weight:65kg shoes: Giant Roam XR1 (white)

Home<>Berowra Station<>(train)<>Concord West Station<>Sydney Olympic Park. Umpiring for the Sydney:10 (NSW road running championships). 14°C. TE 1.6.

Friday May 5, 2017 #

7 AM

Walk (commuting) 21:59 [1] 1.56 km (14:04 / km) +60m 11:49 / km
weight:65kg

Home>Berowra Station. 15°C.
12 PM

Bike (path/road) 28:36 intensity: (42 @1) + (5:01 @2) + (21:48 @3) + (1:05 @4) 11.37 km (23.9 kph) +86m
ahr:136 max:153 rhr:93 slept:5.95 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (CW). 23°C. TE 2.5.
6 PM

Bike (commuting) 4:53 intensity: (26 @0) + (1:11 @1) + (1:36 @2) + (1:40 @3) 1.67 km (20.5 kph) +14m
ahr:118 max:143 rhr:82 weight:65kg shoes: Giant Roam XR1 (white)

Berowra Station>Home. 20°C. TE 1.3.

Thursday May 4, 2017 #

1 PM

Bike (road/path) 45:14 intensity: (19 @0) + (3:46 @1) + (14:04 @2) + (27:05 @3) 15.92 km (21.1 kph) +177m
ahr:130 max:149 rhr:81 slept:4.55 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Toogabbie loop (CW). 20°C. TE 2.4.
6 PM

Walk (commuting) 21:26 [1] 1.56 km (13:44 / km) +36m 12:19 / km
weight:64kg

Berowra Station>Home. Car needs some major surgery and will be off the road until Friday week. Have to rely on walking, cycling and lifts from Roslyn to get around until then. 18°C.

Wednesday May 3, 2017 #

12 PM

Bike long (path) 1:00:59 intensity: (30 @0) + (1:34 @1) + (15:33 @2) + (43:18 @3) + (4 @4) 23.14 km (22.8 kph) +178m
ahr:133 max:150 rhr:80 slept:5.3 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (CW). First sub-20° day for a while, so I put the leggings and arm warmers on. Solid without pushing too hard. Light rain for the middle third of the ride. 17°C. TE 2.7.

Tuesday May 2, 2017 #

12 PM

Bike long (path/road) 1:01:54 intensity: (43 @0) + (1:10 @1) + (13:54 @2) + (43:35 @3) + (2:32 @4) 24.61 km (23.9 kph) +200m
ahr:133 max:153 rhr:70 slept:7.2 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Wetherill Park loop (ACW). Pushed hard alongside the railway line on the home stretch. 22°C. TE 2.6.

Pemulwuy to Yennora - Splits

Monday May 1, 2017 #

1 PM

Bike (road/path) 47:06 intensity: (28 @0) + (56 @1) + (14:15 @2) + (29:03 @3) + (2:24 @4) 17.34 km (22.1 kph) +270m
ahr:134 max:153 rhr:76 slept:4.85 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Berala loop (CW). Slightly more eastern route than the usual Auburn loop. 24°C. TE 2.6.

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