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Training Log Archive: michalmy

In the 7 days ending Dec 31, 2018:

	activity	#	time	miles		km		+m
	Bike	3	3:01:14	39.53	(13.1/h)	63.61	(21.1/h)	355
	MTB	3	54:09	7.59	(8.4/h)	12.21	(13.5/h)	230
	Run	1	29:34	2.95	(10:01)	4.75	(6:14)	99
	Swim	1	18:00	0.04	(7:25:40)	0.06	(4:36:55)
	Total	8	4:42:57	50.11	(5:39)	80.64	(3:31)	684
	[1-5]	8	4:41:06
averages - sleep:7.4 rhr:89 weight:67.5kg

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Monday Dec 31, 2018 #

Event: 2018 Xmas 5days Day 5 - Sydney University

9 AM

Run hills (trail) 29:34 4.75 km (6:14 / km) +99m 5:38 / km
ahr:141 max:162 rhr:80 slept:7.95 weight:67kg shoes: Nike Air Zoom Pegasus 33 (blu)

First training run I have done since 8 July 2015. I was a bit tired of MTBing and Bethany had taken the car so I couldn't relocate to a more interesting area. My R knee felt a little bit unstable, especially on the downhills. I had noticed a twinge when I was cycling but hadn't thought about it for a while. Hoping it won't affect my plans for the 2019 O season. 27°C. TE 3.1.
Relive: https://www.relive.cc/view/g28392722938

Sunday Dec 30, 2018 #

Event: 2018 Xmas 5Days Day 4 Cardinals Palace Manly

7 AM

MTB hills (trail) 32:32 6.82 km (12.6 kph) +148m
ahr:125 max:142 rhr:76 slept:5.35 weight:67kg shoes: Giant XTC 27.5 2 (red)

The fallen tree has been chopped up and cleared off the trail. Very rocky in some areas and sandy in others. 22°C. TE 2.3.
Relive: https://www.relive.cc/view/g28349375008

5 PM

MTB hills (trail) 2:05 0.62 km (17.9 kph)
ahr:102 max:111 rhr:85 weight:67kg shoes: Giant XTC 27.5 2 (red)

Planned to do the Berkeley trail but got a pinch flat on a dip and had to walk back home. 31°C. 49%rh. TE 1.0.

6 PM

MTB (trail) 19:32 4.77 km (14.7 kph) +82m
ahr:131 max:155 rhr:102 weight:67kg shoes: Giant XTC 27.5 2 (red)

Repaired two tiny punctures on the same part of the tube. 31°C. 49%rh. TE 2.5.
Relive: https://www.relive.cc/view/g28364333222

Saturday Dec 29, 2018 #

Event: 2018 Xmas 5days Day 3 - The Clay Pan- Beacon Hill

Friday Dec 28, 2018 #

Event: 2018 Xmas 5days Day 2 - Centennial Park

8 AM

Bike long (path) 1:17:07 27.01 km (21.0 kph) +136m
ahr:127 max:146 rhr:85 slept:9.05 weight:68kg shoes: Giant Roam XR1 (white)

Lavington-Thurgoona-East Albury-Thurgoona-Lavington. Similar to yesterday's ride. Followed Katters Road/Thurgoona Drive path E to Thurgoona. Then Table Top Road path S to Riverina Highway. Then East Albury Trail W to connect with Albury-Thurgoona Trail NE opposite direction to yesterday. Headwind over the final 5km. 31°C. 31%rh. TE 2.4.
Relive: https://www.relive.cc/view/g28270607371

4 PM

Swim (pool) 18:00 [2] 0.06 km (4:36:55 / km)
weight:68kg

Ring Pool, Lavington. Attempting butterfly with Bethany, Adam & Ellen. Air 40°C. 11%rh. Pool 29°C.

Thursday Dec 27, 2018 #

Event: 2018 Xmas 5Days Day 1 - Milson Park, Kirribilli

10 AM

Bike (path) 50:31 19.34 km (23.0 kph) +93m
ahr:133 max:156 rhr:89 slept:8.0 weight:68kg shoes: Giant Roam XR1 (white)

Lavington-Thurgoona-Albury-Lavington loop. Trying to get a ride on before it got too hot. Rode with Steve (on MTB) until 14km. Nice run on the Thurgoona-Albury Trail SW into Albury. 31°C. 31%rh. TE 3.1.
Relive: https://www.relive.cc/view/g28232184734

Wednesday Dec 26, 2018 #

5 PM

Bike (path) 53:36 17.25 km (19.3 kph) +126m
ahr:132 max:157 rhr:105 slept:6.8 weight:68kg shoes: Giant Roam XR1 (white)

Lavington<>Monument Hill, Albury. Very hot, but dry. Stuck to bike paths (Bungambrawatha Creek Trail) but the regular road crossings made it hard to keep up the rhythm. Garmin gave me a 'Toasty' badge for training in +100°F heat. 39°C. 10%rh. TE 2.7.
Relive (with photo of the monument): https://www.relive.cc/view/g28199695450

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