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Training Log Archive: michalmy

In the 7 days ending Aug 28, 2017:

activity # timemileskm+m
  MTBO3 4:00:23 29.04(8:17) 46.74(5:09) 104729 /36c80%
  Official1 52:12 1.35(38:37) 2.17(24:00)
  Bike1 16:16 3.46(12.8/h) 5.57(20.6/h) 45
  Total5 5:08:51 33.85(9:07) 54.48(5:40) 109129 /36c80%
  [1-5]5 5:08:48
averages - sleep:7.2 rhr:112 weight:66kg

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Monday Aug 28, 2017 #

8 AM

Note
slept:6.9 weight:66kg (rest day)

Travelling home from Grafton. 600km; 7 hours.

Weekend totals: 46.74km, +1047m, 36c, 4h0'23", 2006km (car).

Sunday Aug 27, 2017 #

9 AM

MTBO race (QLD MTBO Long) 1:52:08 intensity: (6 @1) + (8:34 @2) + (1:05:37 @3) + (37:51 @4) **** 19.71 km (5:41 / km) +579m 4:58 / km
ahr:144 max:165 spiked:5/8c rhr:105 slept:8.0 weight:66kg shoes: Giant XTC 27.5 2 (red)

"Bayview Conservation Area", Redland Bay, QLD. Course 3 / M50: 19.9km, +410m, 10c. DNF. Plenty of incentive today because a good ride might put me on the podium. About 4:30 behind 3rd after the Sprint & Middle races. Good to #1 and #2, but misread control nos and went to #5 next instead of #3 (lost 12'). Good again to #4. Fantastic to #5 & #6 due to my earlier preview of both ends of the #5 single track. Got too focused on descending the one-way single track to #7 that I missed the minor offshoot it was hidden on. Thought it would take me at least 20' loop around again so I abandoned the race at the 85' mark. 1 kangaroo near the start. Best leg C3: #1 (5nd/16). Best pos C3: 5th/16 (#1/3/5). 18°C. TE 3.6.


Long Distance Course 3 - Splits

Saturday Aug 26, 2017 #

Event: QLD MTBO Champs
 
9 AM

MTBO race (QLD MTBO Sprint) 38:52 intensity: (1 @2) + (4:07 @3) + (34:04 @4) + (40 @5) *** 8.79 km (4:25 / km) +108m 4:10 / km
ahr:158 max:171 spiked:16/18c rhr:127 slept:8.55 weight:66kg shoes: Giant XTC 27.5 2 (red)

"Banyo", Australian Catholic University, QLD. Course 3 / M50: 6.5km, +45m, 17c. 4th/8 (8:26 behind John Skilton - MP from PowA & Michael R-S). Mostly good except I had trouble finding a route to #4 that did not go through forbidden areas (lost 5:30). Wrong side of fence at #12 (-1'). Best legs C3: #10/F (2nd/13). Best pos C3: 5th/13 (#1/3/13-F). 17°C. TE 4.0.




Charging to the start triangle
1 PM

MTBO race (QLD MTBO Middle) 1:29:23 intensity: (16:23 @3) + (1:07:52 @4) + (5:08 @5) *** 18.24 km (4:54 / km) +360m 4:28 / km
ahr:157 max:174 spiked:8/10c rhr:131 weight:66kg shoes: Giant XTC 27.5 2 (red)

"Scribbly Gums Conservation Reserve", Alexandra Hills, QLD. Course 3 / M50: 11.5km, +195m, 9c. 7th/8 (29:11 behind PowA). Lots of long legs 3-4-5-6-7 using the main SW-NE road for 3 of the legs. Lost 14' on #5 when I turned off main road too soon and ended up near #2 again. Rode right past finish control because it was not marked with a flag, banner or anything (-50") - this seemed to be a common complaint. (Laps 5/6/7 should be ignored on the GPS trace.) Single joey near #2. Best leg C3: #4 (3rd/13). Best pos C3: 5th/13 (#4). 21°C. TE 4.2.


Sprint Course 3 - Splits

Middle Distance Course 3 - Splits

Friday Aug 25, 2017 #

9 AM

Note
slept:7.1 weight:66kg (rest day)

Woodburn to Springwood (Brisbane) QLD. 200km; 3 hours.

Thursday Aug 24, 2017 #

7 AM

Note
slept:6.2 weight:66kg (rest day)

Drive from home to Woodburn via Maitland (700km; 8.5 hours). Caught up with former workmates from the mineral royalties group over coffee on my way to Brisbane for the Queensland MTBO Championships.

Wednesday Aug 23, 2017 #

1 PM

Bike (road) 16:16 intensity: (3 @0) + (1:46 @1) + (6:23 @2) + (7:46 @3) + (5 @4) + (13 @5) 5.57 km (20.5 kph) +45m
ahr:126 max:180 rhr:85 slept:6.6 weight:66kg (injured) shoes: Giant Roam XR1 (white)

Parramatta Park. 1 x 3.15km lap (7:30; PB is 6:21). First exercise since my calf strain in SL11b on Sunday. Much better. Still a bit tight when I got out of the saddle. Feeling more confident that I will be able to compete in 3 QMTBO races this weekend. 23°C. TE 1.8.
5 PM

Official (ANSW track referee) 52:12 [1] 2.17 km (24:00 / km)
weight:66kg shoes: Asics Gel Advantage 3 (black)

NSW All Schools Relay Championships, Sydney Olympic Park. Very short handed with officials tonight. As well as doing my main role of track ref, I had to simultaneously do start assistant and umpire duties. Received one umpire report for a late change. Initially I disqualified the team but reinstated them after receiving information of a late change of lanes affecting the girls' orientation on the track. So no DQs at all for the night. Quite rare for a relay carnival. 5-7.30pm. 19-13°C.

Parramatta Park - 1 lap - Splits

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