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Training Log Archive: michalmy

In the 7 days ending Jul 24, 2017:

activity # timemileskm+m
  Bike5 3:27:31 45.8(13.2/h) 73.7(21.3/h) 696
  MTB1 1:14:22 7.74(6.2/h) 12.45(10.0/h) 307
  Orienteering2 1:08:41 4.98(13:48) 8.01(8:34) 26611 /15c73%
  Warm up / cool down1 5:38 0.62(9:03) 1.0(5:37) 1
  Total9 5:56:12 59.13(6:01) 95.17(3:45) 127011 /15c73%
  [1-5]9 5:52:41
averages - sleep:5.4 rhr:83 weight:65kg

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Monday Jul 24, 2017 #

1 PM

Bike (road/path) 41:26 intensity: (13 @0) + (1:41 @1) + (16:40 @2) + (22:52 @3) 14.66 km (21.2 kph) +178m
ahr:129 max:148 rhr:84 slept:5.5 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Ermington Heights loop (ACW). 20°C. TE 2.3.

Sunday Jul 23, 2017 #

Event: Sydney Metro League #4 - Allambie Heights
 
9 AM

Warm up / cool down (park) 5:38 intensity: (13 @0) + (16 @1) + (10 @2) + (3:26 @3) + (1:33 @4) 1.0 km (5:37 / km) +1m 5:35 / km
ahr:141 max:157 rhr:83 weight:65kg shoes: Nike Air Pegasus 30 (blue)

Allambie Heights Oval. 15°C. TE 2.2.
10 AM

Orienteering race (MetrO 4) 54:46 intensity: (5 @1) + (12 @2) + (3:33 @3) + (48:46 @4) + (2:10 @5) *** 6.28 km (8:43 / km) +213m 7:27 / km
ahr:160 max:171 spiked:7/11c rhr:104 slept:5.1 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Allambie Heights". Div 3: 3.7km, 11c. 9th/32 (19:19 behind some Knox freak). Course briefing tip: "Keep to tracks today because bush-bashing through the green will be unproductive." Good to #1 and #2. Lost track across the rocks and missed #3, the most obvious of the day (lost 2:20). Pleased to spot entry to #4 on the descent. #5 and #6 in new mapped area adjacent to the dam. OK up to #7 and down to #8. Ran past #9 by 60m on the way up but didn't come back far enough the first time (-3:50). Thought some minor watercourses were unmapped after long uphill leg to #10 so lost some time investigating those (-1'). Couldn't see direct track to #11 but relocated it under powerlines (-90"). All BN teams won today! 16°C. TE 3.9.

12 PM

Orienteering (control collection) 13:55 intensity: (2 @0) + (32 @1) + (3:38 @2) + (9:05 @3) + (38 @4) ** 1.73 km (8:03 / km) +53m 6:59 / km
ahr:135 max:152 spiked:4/4c rhr:86 weight:65kg shoes: Nike Air Pegasus 30 (blue)

Allambie Heights. 21°C. TE 2.0.
2 PM

MTB (course planning) 1:14:22 intensity: (48 @0) + (23:56 @1) + (34:14 @2) + (15:24 @3) 12.45 km (10.0 kph) +307m
ahr:116 max:147 rhr:86 weight:65kg shoes: Giant XTC 27.5 2 (red)

Belrose. 20°C. TE 1.7.

Friday Jul 21, 2017 #

1 PM

Bike (road/path) 43:29 intensity: (20 @0) + (4:39 @1) + (19:44 @2) + (18:34 @3) + (12 @4) 14.91 km (20.6 kph) +131m
ahr:126 max:151 rhr:79 slept:6.45 weight:65kg (sick) shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (CW). Shorter, easier rides this week due to cold. 17°C. TE 2.3.

Thursday Jul 20, 2017 #

1 PM

Bike (road/path) 45:14 intensity: (21 @0) + (3:30 @1) + (18:22 @2) + (23:01 @3) 15.92 km (21.1 kph) +175m
ahr:128 max:146 rhr:73 slept:5.55 weight:65kg (sick) shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (ACW). Windy again. 17°C. TE 2.5.

Wednesday Jul 19, 2017 #

1 PM

Bike (path) 40:57 intensity: (37 @0) + (1:04 @1) + (21:05 @2) + (18:11 @3) 14.97 km (21.9 kph) +80m
ahr:128 max:149 rhr:75 slept:4.9 weight:65kg (sick) shoes: Giant Roam XR1 (white)

Parramatta<>George Kendall Park, Ermington. Headwind on the way back. 17°C. TE 2.3.

Tuesday Jul 18, 2017 #

1 PM

Bike (path/road) 36:25 intensity: (57 @0) + (1:18 @1) + (14:51 @2) + (19:16 @3) + (3 @4) 13.23 km (21.8 kph) +132m
ahr:128 max:150 rhr:75 slept:4.8 weight:65kg (sick) shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (CW). A warm one. 22°C. TE 2.3.

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