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Training Log Archive: michalmy

In the 7 days ending Aug 14, 2017:

activity # timemileskm+m
  Bike5 4:02:09 50.51(12.5/h) 81.28(20.1/h) 803
  Orienteering1 1:34:34 4.95(19:06) 7.97(11:52) 2947 /12c58%
  Total6 5:36:43 55.46(6:04) 89.25(3:46) 10977 /12c58%
  [1-5]6 5:35:01
averages - sleep:5.5 rhr:84 weight:66kg

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Monday Aug 14, 2017 #

1 PM

Bike (path) 48:54 intensity: (29 @0) + (33 @1) + (3:39 @2) + (30:03 @3) + (14:10 @4) 19.47 km (23.9 kph) +124m
ahr:141 max:165 rhr:76 slept:5.2 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Newington loop (ACW). Woo-la-ra Hill. 21°C. TE 3.2.

Sunday Aug 13, 2017 #

Event: Highlands Forest Series #5 - Baronga Creek, Penrose SF
 
12 PM

Orienteering race (Highlands Forest Series) 1:34:34 intensity: (7 @0) + (14 @1) + (9:05 @2) + (53:16 @3) + (31:52 @4) ***** 7.97 km (11:52 / km) +294m 10:01 / km
ahr:144 max:168 spiked:7/12c rhr:85 slept:7.15 weight:66kg shoes: Nike Air Pegasus 30 (blue)

"Baronga Creek", Penrose State Forest. Long Hard: 4.6km, 13c, +160m. DNF. Started right at the end of the start window so was mindful of not staying out too long. Spent 9' looking unsuccessfully for #1. Another 2:20 looking for #2 without success. Should have used tracks to #3 but OK. Slow to #4 because I mistook an overgrown track for the mapped one (lost 3:15). OK to #5. Tracks to #6. #7 was further W than the direct S bearing from TM at #6 indicated - lost 5:30 looking below wrong 7m high cliffs - very dangerous. Followed cliff line to #8. Mainly tracks to #9 (same as #3). Track to #10. Track to E of #11 then dropped down below cliff line to TM. Couldn't find the right boulder cluster at #12 on rugged slope after 7'. Abandoned course and ran to finish. Tough control placements. Terrain very slow underfoot. 17°C. TE 3.1.

3 PM

Bike (path/road) 46:34 intensity: (4:34 @1) + (28:29 @2) + (13:31 @3) 9.39 km (12.1 kph) +59m
ahr:124 max:148 rhr:95 weight:66kg shoes: Giant Roam XR1 (white)

Wollongong University. 19°C. TE 2.2.

Friday Aug 11, 2017 #

12 PM

Bike (path/road) 37:30 intensity: (1 @0) + (1:25 @1) + (7:03 @2) + (24:55 @3) + (3:03 @4) + (1:03 @5) 12.78 km (20.4 kph) +152m
ahr:137 max:173 rhr:89 slept:5.15 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-South Wentworthville loop (CW). Unseasonably warm. 28°C. TE 2.7.

Thursday Aug 10, 2017 #

1 PM

Bike hills (road/path) 49:49 intensity: (36 @0) + (47 @1) + (16:15 @2) + (28:17 @3) + (3:54 @4) 16.33 km (19.7 kph) +235m
ahr:133 max:160 rhr:80 slept:5.05 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (CW). A nice warm day to ride without the fleecy top. 23°C. TE 2.6.

Wednesday Aug 9, 2017 #

Event: Rookwood Cemetery
 
12 PM

Bike (road/path) 59:22 intensity: (29 @0) + (55 @1) + (5:55 @2) + (34:35 @3) + (17:25 @4) + (3 @5) 23.31 km (23.6 kph) +233m
ahr:142 max:170 rhr:76 slept:5.1 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Rookwood loop (ACW). Surprised I did this ride in under an hour - so it doesn't qualify as a 'long' workout. First full loop of Necropolis Drive-Memorial Avenue-Weekes Avenue-Cohen Avenue in the cemetery (4.7km, +47m, 11:13). 19°C. TE 3.3.

Rookwood - 1 lap - Splits

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