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Training Log Archive: michalmy

In the 7 days ending Jul 14, 2019:

activity # timemileskm+m
  Walk7 4:16:34 9.53(26:55) 15.34(16:44) 25110 /10c100%
  Map only1 1:40:26 7.71(4.6/h) 12.41(7.4/h) 7
  Bike1 48:07 9.58(11.9/h) 15.41(19.2/h) 201
  MTB1 42:18 6.65(9.4/h) 10.7(15.2/h) 205
  Orienteering1 37:12 2.16(17:12) 3.48(10:41) 11816 /19c84%
  Swim2 22:34 0.16(2:21:52) 0.26(1:28:09)
  Total13 8:27:11 35.79(14:10) 57.6(8:48) 78226 /29c89%
  [1-5]10 5:19:18
averages - sleep:6.5 rhr:75 weight:69kg

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MoTuWeThFrSaSu

Sunday Jul 14, 2019 #

1 PM

MTB hills (trails) 42:18 intensity: (16 @0) + (1:23 @1) + (3:35 @2) + (35:14 @3) + (1:50 @4) 10.7 km (15.2 kph) +205m
ahr:139 max:153 rhr:83 slept:6.2 weight:69kg shoes: Giant XTC Adv 29er 2 (grey)

Second ride of my new 29er MTB. Seat seems to be slipping a bit. Worked it a bit harder today. Feels fast. 13°C. TE 3.2.
Relive: https://www.relive.cc/view/g37388642049

North to South trail - Splits

Saturday Jul 13, 2019 #

Event: NSW State League #8 (Sprint) Frenchs Forest
 
12 PM

Orienteering race (SL8 SD) 37:12 intensity: (33 @1) + (13 @2) + (5:29 @3) + (28:40 @4) + (2:17 @5) *** 3.48 km (10:41 / km) +118m 9:08 / km
ahr:157 max:178 spiked:16/19c rhr:87 slept:6.1 weight:69kg shoes: Salomon Speedcross 4 GTX (red)

"Ferretville", Forestville. M55A / Hard 2: 2.7km, +90m, 18c. 3rd/6 (3:05 behind Andy Simpson). 17°C. TE 3.9.
Nice little map with lots of MTB trails on a slope near the start with open parkland further away. Very happy with route choices. Disappointed with my execution of leg #17 (-4') which might have cost me a win.
#1 - Left option via open area and road, compass in from track junction. #2 - Straight to WC. #3 - Up to track then bear off to RF. #4 - Track to footy field then over small ridge. (Caught up to Peter Hopper (+2') at #4 and had similar route choices to #12.) #5 - Across footy field to road. Nearly missed entrance to small track. #6 - Road to park. #7 - Across park to small bridge. #8 - Boulder just off middle track. #9 - Track/contour. #10 - Followed main WC down. #11 - Climbed up cliff face. #12 - Tracks. #13 - Tracks, but initially ended up on cliff above boulder (lost 30"). #14 - Tracks, a bit high (lost 25"). #15 Tracks. #16 - Straightish. #17 - Good plan to use yellow near arena to get quickly to AP, but headed bush too soon (lost 4'). #18 - Track. #19 - Straight. Best legs: #7,12,13 (1st/6). Best pos: 1st/6 (#7-9, 12-16).
Relive: https://www.relive.cc/view/g37341691864

C • #17 2
2 PM

Walk (control collection) 48:38 intensity: (20 @0) + (32:53 @1) + (15:25 @2) ** 2.14 km (22:44 / km) +62m 19:51 / km
ahr:106 max:126 spiked:10/10c weight:69kg shoes: Nike Air Zoom Pegasus 33 (blu)

Forestville. 18°C. TE 1.3.

Friday Jul 12, 2019 #

1 PM

Bike hills (road) 48:07 intensity: (2 @0) + (39 @1) + (7:48 @2) + (33:30 @3) + (6:08 @4) 15.41 km (19.2 kph) +201m
ahr:139 max:157 rhr:88 slept:4.95 weight:69kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (CW). 19°C. TE 3.2.
Relive: https://www.relive.cc/view/g37303213273

Thursday Jul 11, 2019 #

9 AM

Walk (sightseeing) 42:44 intensity: (38:20 @0) + (4:24 @1) 2.72 km (15:43 / km) +1m 15:41 / km
slept:9.05 weight:69kg shoes: Nike Air Zoom Pegasus 33 (blu)

Darwin, NT. Parliament House. 27°C.
7 PM

Note

DRW-SYD - VA1354 - Airbus A320 - 3321km - 3h46m - max 1045km/h - max 37,000ft.
Holiday totals: Hike: 32km, +402m, 8h57m - 4WD: 1600km - Boat: 17.6km - Plane: 6542km, 7h37m.

Wednesday Jul 10, 2019 #

7 AM

Map only (cruise) 1:40:26 [0] 12.41 km (7.4 kph) +7m
slept:6.05 weight:69kg

Katherine Gorge, Nitmiluk National Park, NT. 14°C. Sunrise and amazing cliffs.
Relive: https://www.relive.cc/view/g37202402183
10 AM

Walk (hike) 29:55 intensity: (3:00 @0) + (23:55 @1) + (3:00 @2) 1.46 km (20:30 / km) +76m 16:16 / km
weight:69kg shoes: Salomon Speedcross 4 GTX (red)

Leliyn Trail, Nitmiluk National Park, NT. 27°C. The long way to the falls.
11 AM

Swim (rockpool) 13:54 [2] 0.18 km (1:17:39 / km)
weight:69kg

Upper Edith Falls, Nikmiluk National Park NP. Water temp 22°C. Air temp 29°C.
12 PM

Walk (hike) 21:22 intensity: (2:00 @0) + (17:22 @1) + (2:00 @2) 1.22 km (17:31 / km) +54m 14:22 / km
weight:69kg shoes: Salomon Speedcross 4 GTX (red)

Leliyn Trail, Nitmiluk National Park, NT. 29°C. A shorter way back from the falls. Then on the road back to Darwin, stopping at Pine Creek (Lazy Lizard Tavern) & Adelaide River (303 Bar - home of Charlie the water buffalo from Crocodile Dundee). 19738 steps. +43 floors. 4WD minibus 400km.

Tuesday Jul 9, 2019 #

9 AM

Walk (hike) 9:58 [0] 0.56 km (17:38 / km)
ahr:72 max:89 rhr:60 slept:6.65 weight:69kg shoes: Salomon Speedcross 4 GTX (red)

Bukbukluk Lookout, Kakadu National Park, NT. 21°C.
10 AM

Swim (rockpool) 8:40 [2] 0.08 km (1:52:33 / km)
weight:69kg

Molene Rockhole, Kakadu National Park, NT. Water temp 20°C. Air temp 25°C.
11 AM

Walk (hike) 7:48 [0] 0.4 km (19:18 / km) +10m 17:11 / km
ahr:78 max:86 rhr:73 weight:69kg shoes: Salomon Speedcross 4 GTX (red)

Molene Rockhole, Kakadu National Park, NT. 25°C. A small secret waterfall and rockpool not signposted from the main road. Drive towards Katherine. Spent some time at the Top Didj Cultural Experience & Art Gallery. Five stars. Interesting Aboriginal guide, Manuel Pamkal, was the subject of an 'Austtralian Story' episode on ABC. Final camp just outside Katherine. 10551 steps. +14 floors. 4WD minibus 320km.

Monday Jul 8, 2019 #

9 AM

Walk (hike) 1:36:09 intensity: (25:43 @0) + (1:05:35 @1) + (4:50 @2) + (1 @3) 6.83 km (14:05 / km) +49m 13:36 / km
ahr:95 max:114 rhr:59 slept:6.65 weight:69kg shoes: Salomon Speedcross 4 GTX (red)

Jim Jim Falls, Kakadu National Park, NT. 22°C. TE 1.1. A rutted 57km dirt road each way. Then a long 1km hike over big uneven boulders to the 150m-high falls. No water falling at this time of the year. No crocs either! A couple of sandy beaches at the end. Too cold to swim. 13789 steps. +26 floors. 4WD minibus 230km.
Relive: https://www.relive.cc/view/g37102048171

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