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Training Log Archive: michalmy

In the 7 days ending Aug 25, 2019:

activity # timemileskm+m
  Bike4 3:15:07 38.31(11.8/h) 61.66(19.0/h) 597
  Orienteering1 1:06:20 4.16(15:56) 6.7(9:54) 21216 /17c94%
  Official1 1:00:36 2.25(26:56) 3.62(16:44) 17
  Run2 53:24 5.27(10:08) 8.48(6:18) 138
  Total7 6:15:27 49.99(7:31) 80.46(4:40) 96416 /17c94%
  [1-5]7 6:14:39
averages - sleep:5.2 rhr:91 weight:67.2kg

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MoTuWeThFrSaSu

Sunday Aug 25, 2019 #

Event: Hunter Valley Champs - TOMALPIN
 
10 AM

Orienteering race (Hunter Valley Champs) 1:06:20 intensity: (14 @0) + (27 @1) + (51 @2) + (25:51 @3) + (38:57 @4) *** 6.7 km (9:54 / km) +212m 8:33 / km
ahr:149 max:167 spiked:16/17c rhr:81 slept:7.35 weight:68kg shoes: Salomon Speedcross 4 GTX (red)

"Archery Ridge", Elrington (via Cessnock). M55+ (Hard Medium): 5.2km, +150m, 16c. 8th/18 (17:14 behind Simon George). 21°C. TE 3.2.
Hilly, but with a helpful track network. Bush visibility not great. Best leg: #F (2nd/28). Best pos: 9th/29 (#2).
#1 - Tracks down to WC, then compass to TM. #2 - Parallel to WC. #3 - Track. #4 - Tracks up and over ridge to top of gully near control (direct routes looked slow). #5 - Narrow trail bike track up to bend, then down to WC. #6 - Ran wrong side of hill and missed target track (lost 1:40). Drifted a bit left near the target WC (lost 1'). #8 - Trail bike tracks. #9 - Straight up to rocks. #10 - Track to top of ridge. #11 - Tracks. #12 - Tracks then compass from pond. #13 - Straight. #14 - Track then along WC. #15/16/F - All straight.
Relive: https://www.relive.cc/view/gh39501596921


Hard Medium - Splits

Saturday Aug 24, 2019 #

7 AM

Official (AA umpire) 1:00:36 [1] 3.62 km (16:44 / km) +17m 16:21 / km
slept:4.25 weight:67kg shoes: New Balance MX624ABv4 (black)

Australian Cross Country Championships, Kembla Grange (7.45am to 4pm). Up at 5am to catch the morning briefing. An enjoyable day. Rotated between two positions - about 1.4km & 1.5km from the start. Moving the witches hats from time to time to reconfigure the course between the 2 and 3/4km loops. Disappointed by the small fields in the Open Men's (30-odd) and Women's (20-odd) races. Reported Belinda Martin (NSW) for cutting the corner on the last lap. The referee gave her a stern warning to respect the flags on the course. Roslyn was one of the managers of the NSW team. 15°C.

Friday Aug 23, 2019 #

1 PM

Bike warm up/down (road) 13:29 intensity: (12 @0) + (3:04 @1) + (5:41 @2) + (4:32 @3) 3.66 km (16.3 kph) +44m
ahr:120 max:140 rhr:86 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta. 16°C. TE 1.6.

Run (rocky trails) 25:39 intensity: (55 @1) + (1:08 @2) + (18:13 @3) + (5:23 @4) 3.37 km (7:36 / km) +80m 6:48 / km
ahr:142 max:158 rhr:101 slept:5.3 weight:67kg shoes: Nike Air Zoom Pegasus 33 (blu)

Lake Parramatta loop (CW). Returned here after a longer-than-expected run in March. Found a way to shorten the loop a bit (by just 440m but 4mins) by running up to the access road E of North Rocks Road just after the start. Also avoid the hard road at the end by sticking to the trail closer to the water. I might come back in the summer. 16°C. TE 2.6.
Relive: https://www.relive.cc/view/gh39403131630

Bike warm up/down (road) 12:46 intensity: (1:50 @1) + (9:26 @2) + (1:30 @3) 3.79 km (17.8 kph) +22m
ahr:118 max:143 rhr:99 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta. 16°C. TE 1.4.

Thursday Aug 22, 2019 #

1 PM

Bike (road/path) 49:34 intensity: (1 @0) + (4:14 @1) + (21:36 @2) + (23:43 @3) 15.76 km (19.1 kph) +137m
ahr:127 max:146 rhr:88 slept:5.5 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). Cold & windy. Tailwind on some outward sections (Pendle Hill to Toongabbie) but headwind from the turn. 15°C. TE 2.2.
Relive: https://www.relive.cc/view/gh39352371079

Wednesday Aug 21, 2019 #

1 PM

Bike long (road/path) 1:07:31 intensity: (1:40 @1) + (23:22 @2) + (35:03 @3) + (7:17 @4) + (9 @5) 22.93 km (20.4 kph) +190m
ahr:134 max:172 rhr:95 slept:4.6 weight:68kg shoes: Giant Roam XR1 (white)

Parramatta-Rookwood Cemetery loop (CW). First ride since I added some segments to my 1-lap training course of Rookwood. Strong headwind on segment 3. Nice tailwind on segment 4 (PB). 3rd fastest time overall. 21°C. TE 2.8.
Relive: https://www.relive.cc/view/gh39299567118

Rookwood - 1 lap - Splits

Tuesday Aug 20, 2019 #

1 PM

Run (XC) 27:45 intensity: (25 @1) + (2:14 @2) + (18:51 @3) + (6:15 @4) 5.1 km (5:26 / km) +58m 5:09 / km
ahr:142 max:156 rhr:93 slept:4.85 weight:67kg shoes: Nike Air Zoom Pegasus 33 (blu)

Parramatta Park environs loop. Looped between the Southern Domain hill and the back of Cumberland Hospital. Felt a bit sluggish but Garmin says my run included the fastest one mile and 5km I've done this year. Embarrassingly slow. 16°C. TE 2.3.
Relive: https://www.relive.cc/view/gh39245651147

Monday Aug 19, 2019 #

12 PM

Bike hills (road) 51:47 intensity: (21 @0) + (48 @1) + (21:25 @2) + (29:13 @3) 15.51 km (18.0 kph) +205m
ahr:130 max:149 rhr:81 slept:4.8 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (CW). Brrrrr! Nice tailwind on a couple of climbs before the turn. Headwind on the way back. 16°C. TE 2.3.
Relive: https://www.relive.cc/view/gh39192836166

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