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Training Log Archive: michalmy

In the 7 days ending Jan 28, 2019:

	activity	#	time	miles		km		+m
	Official	4	5:07:06	8.94	(34:20)	14.39	(21:20)
	Bike	3	2:16:49	29.2	(12.8/h)	46.99	(20.6/h)	438
	MTB	1	1:21:59	10.08	(7.4/h)	16.23	(11.9/h)	319
	Walk	1	54:17	3.39	(16:01)	5.45	(9:57)	95
	Orienteering	1	32:41	2.63	(12:24)	4.24	(7:43)	93	14 /	19c	73%
	Total	10	10:12:52	54.25	(11:18)	87.31	(7:01)	944	14 /	19c	73%
	[1-5]	10	10:11:41
averages - sleep:5.2 rhr:83 weight:67kg

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Sunday Jan 27, 2019 #

Event: 2019 Sydney Sprint Series 1 - Gladesville

6 AM

Official (AA umpire) 28:18 [1] 1.18 km (24:00 / km)
slept:3.85 weight:67kg shoes: New Balance MX624ABv4 (black)

World Cross Country Trials, Stromlo Forest Park ACT. 6.30-9.30am. My fifth athletics event in the last four days in my third city (975km by the time I get home). Looking forward to riding the MTB trails afterwards. Just four races: men's and women's 10km, junior boys' 8km, junior girls' 6km. Winners get to go to Aarhus, Denmark, in March. 25°C.

9 AM

MTB long (single track) 1:21:59 [3] 16.23 km (11.9 kph) +319m
weight:67kg (injured) shoes: Giant XTC 27.5 2 (red)

Stromlo Forest Park ACT. Looking forward to this ride after finishing up at the adjacent Rob De Castella cross country course by 9.30. I did the same ride 2 years ago (29/1/17, after the last WXCT) and was interested to see if I had improved my technical MTB skills in the meantime. Trails: Fenceline > Cockatoo Switch Backs > Blue Gums > Bobby Pin Climb > Emu Run > ABC Swich Backs > City View > Red Rock Lookout > Rocky's > Tall Trees > Western Wedgetail (+175m) > Roller Coaster > Pork Barrel > Brindabella > Deep Creek > Terminal Velocity (47.3km/h) > Spin Doctor > Dead Gum Dam > No Man's Land > Crim Track > Dingo > White Gums > Ringtail > Breakout > Muck Raker > Old Duffy Descent. Weather not as hot as last time. Rear tyre seemed a bit soft. I seemed to be coping with the ascents and descents more easily. It started to rain on the way back making the tracks a bit slippery. At 1:12:28 / 14.023km (on Breakout) my front wheel slipped out from under me and I crashed heavily on my R forearm. R shoulder quite sore now too. HRM didn't start. Need to get a new battery before this afternoon's sprint-O. 26°C.
Relive: https://www.relive.cc/view/g29552532629

5 PM

Orienteering race (sprint) 32:41 *** 4.24 km (7:43 / km) +93m 6:57 / km
ahr:167 max:176 spiked:14/19c rhr:98 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Gladesville Hospital". Long Hard: 2.96km, 18c. 33rd/71 (12:23 behind Toby Wilson).
A bit rusty. Some good route choices mixed in with some poor ones. Probably went the long way around to #1. Thought I could see a route through the green to #4 but it was a bit slow. Took a while to find the route to #5. Enjoyed the long leg to #9. Long way around to #15. Missed the best route to #16. New battery for HRM. Stopped working at 19' mark. Best legs: #F (4th/54), #7 (5th/54). Best pos: 8th/54 (#2). 26°C. TE 3.3.
Relive: https://www.relive.cc/view/g29560327651

Saturday Jan 26, 2019 #

6 AM

Official (WSNSW umpire) 38:24 [1] 3.2 km (12:00 / km)
slept:3.9 weight:67kg shoes: New Balance MX624ABv4 (black)

Summer Down Under. Oz Day 10km wheelchair race at The Rocks (3 x 3.333km laps). 7-10am. Positioned at the NE end of Towns Place. As usual there were a few cars parked in the special clearway zone (3-10am) whose owners hadn't returned until after the race had started. Apart from being illegally parked they significantly reduced the amount of space the racers had to do their 180° turn, especially when they came in too hot. Men's winner was Tomoki Suzuki (JPN); women's Madi de Rozario (AUS). 32°C. 50%rh.

11 AM

Walk (course planning) 54:17 [1] 5.45 km (9:57 / km) +95m 9:09 / km
weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Georges Heights", Mosman. Finally completed the third (easy) course for my event next weekend. Actual distance 1.93km, +32m, 18c. Again, just below the recommend 2km target distance. 30°C. 56%rh.

Friday Jan 25, 2019 #

8 AM

Official (ANSW track umpire) 3:06:59 [1] 7.79 km (24:00 / km)
slept:4.85 weight:67kg shoes: New Balance MX624ABv4 (black)

NSW Country Championships (Day 2/4) & Hunter Track Classic, Hunter Sports Centre, Glendale. 8.30am-9pm. Just 100s & 800s today for the Country Champs. The HTC had a few rarely-run distances including a community one mile race and elite men's and women's 600m races. The men's 600 was won by AUS 800m-record-holder Peter Bol in 1:16.26 just outside Lachlan Renshaw's AUS best of 1:15.14 from 2010. Bethany was second in the women's 600 (1:32.37) to AUS rep Morgan Mitchell from Victoria (1:30.19). On the lap board and bell for these last two races.
Livestream: https://www.facebook.com/AthleticsAustralia/videos... (intros @ 3:05:00, race @ 3:09:00)

Thursday Jan 24, 2019 #

1 PM

Bike (path/road) 40:15 14.07 km (21.0 kph) +140m
ahr:132 max:149 rhr:67 slept:6.1 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Greystanes loop (CW). 30°C. 52%rh. TE 2.6.
Relive: https://www.relive.cc/view/g29429436387

3 PM

Official (WSNSW track referee) 53:25 [1] 2.22 km (24:00 / km)
weight:67kg shoes: New Balance MX624ABv4 (black)

Summer Down Under (wheelchair athletics). Blacktown International Sportspark. 4-8.30pm. 28°C.

Wednesday Jan 23, 2019 #

1 PM

Bike (path) 58:21 19.32 km (19.9 kph) +126m
ahr:130 max:149 rhr:81 slept:5.7 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (CW). Strong headwind on way out. Seemed to be a crosswind on the way back. 32°C. 53%rh. TE 2.5.
Relive: https://www.relive.cc/view/g29390350398

Tuesday Jan 22, 2019 #

1 PM

Bike hills (road) 38:13 13.6 km (21.4 kph) +171m
ahr:135 max:159 rhr:86 slept:6.95 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). Stopped off at Officeworks to get a new screen protector for my phone. Touched 80.6km/h down Bettington. New PB. 26°C. TE 2.9.
Relive: https://www.relive.cc/view/g29344993310

Northmead to Carlingford - Splits

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