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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Official2 4:09:34 6.46(38:38) 10.4(24:00)
  Bike2 1:59:23 26.52(13.3/h) 42.69(21.5/h) 439
  MTB1 58:52 8.53(8.7/h) 13.73(14.0/h) 287
  Run1 38:36 3.15(12:15) 5.07(7:36) 152
  Total6 7:46:25 44.67(10:27) 71.89(6:29) 878
averages - sleep:6 rhr:52 weight:65.8kg

Saturday Sep 23 #

8 AM

Official (ANSW track referee) 2:12:05 [1] 5.5 km (24:00 / km)
rhr:52 slept:4.85 weight:66kg shoes: New Balance M520LK7 (black)

NSW All Schools Athletics Championships. Sydney Olympic Park Athletics Centre. Day 1 of 3. 8am-6pm. 20°C.
First proper ANSW event of the 'summer' season. A bit rusty in my processes - I got a couple of rule numbers wrong. Should do better tomorrow. Two DQs in the 10yo boys 200m for lane infringements (TR 17.3.1). All were warned to stay in their lanes.
Today's events: 100-110m hurdles (9), 200m (25), 400m (10), 1500m (16), 5000m walks (2).
Headlines: Student welfare in inquiry spotlight (COVID response) / I want to be fitter, faster and stronger: Inside Shane Flanagan's Red V revolution (St George, league)

Friday Sep 22 #

1 PM

MTB hills (trails) 58:52 intensity: (15:15 @1) + (23:26 @2) + (16:05 @3) + (4:06 @4) 13.73 km (14.0 kph) +287m
ahr:124 max:150 rhr:50 slept:6.5 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (CW): Turner tracks > Turner-Woodcourt-Lonsdale-Cliffview > Wanda-Alan-Warrego > Warrina-Mary Wall. Went on a diversion to see if the waratahs were out like last Sunday at St Ives. Found nothing. Trails very dry and rocky despite this morning's rain. 18°C. TE 2.7. Flow 3.4. Grit 28.8.
Relive: (pic - Turner single track)
Headlines: PM fails COVID-19 test / Black magic - He's like a magician: Picking up Nathan Cleary's tricks of the trade (league)

Thursday Sep 21 #

1 PM

Bike (road) 47:22 intensity: (2:11 @1) + (12:53 @2) + (30:22 @3) + (1:56 @4) 19.06 km (24.1 kph) +250m
ahr:132 max:149 rhr:50 slept:6.25 weight:66kg shoes: Giant TCR Adv 1 Disc (black)

Crosswind out and back. Feeling a bit lethargic on the flat sections but the hills were OK. 20°C. TE 3.0.
Relive: (pic - Pacific Highway just N of Cowan village)
Headlines: Inquiry to examine pandemic response / Panthers, Broncos too good to fall at final hurdle (finals, league)

Wednesday Sep 20 #

1 PM

Run hills (trail) 38:36 intensity: (2:50 @1) + (3:36 @2) + (24:36 @3) + (7:29 @4) + (5 @5) 5.07 km (7:36 / km) +152m 6:37 / km
ahr:136 max:160 rhr:54 slept:6.1 weight:66kg shoes: Nike Air Zoom Pegasus 36 (blk)

Ti-Tree Trail<>Track to Nowhere, Berowra. Still don't have much running flow at the moment. 32°C. 17%rh. TE 3.0.
Relive: (pic - water dragon just beside the main trail)
Headlines: Budget balancing act (NSW) / Valentine Holmes facing ban, fine over social media post (league)

Tuesday Sep 19 #

1 PM

Official (ANSW track referee) 1:57:29 [1] 4.89 km (24:00 / km)
rhr:52 slept:6.1 weight:66kg shoes: New Balance M520LK7 (black)

CIS Athletics Championships. Sydney Olympic Park Athletics Centre. 1.30-9.45pm. 34°C. 18%rh.
A very small track team this afternoon/evening: me as referee, Murray on starts, Jim as umpire and then FLJ when Heather left. No concerns until Murray DQd a 15yo boy in the 400 for an obvious false start. A couple of races later his mother came trackside wanted to know (i) why her boy couldn't have another chance like some 100m runners earlier in the day and (ii) why he couldn't have run 'under protest'. I explained that he couldn't run under protest because he didn't ask to do so before the race had restarted. Also the second chance given in the 100m was for the 13yo age group where a different false-start rule applies. Even if he had run under protest, it was unlikely that they would be able to produce any evidence to overturn the DQ, so the outcome would be the same and no time would be recorded against his name. She later admitted that her son was a chronic false-starter but he felt more comfortable that he could break once without penalty only after watching the 100m races earlier!
Today's events: 100m (30), 200m (30), 400m (28), 800m (15), 1500m (14), 4x100m relay (7).
Headlines: Hip-pocket hit for sexual harassment / Sorry affair - 'I apologise': Eddie Jones owns blame but Cup disaster looms (Wallabies, rugby)

Monday Sep 18 #

12 PM

Bike (road/path) 1:12:01 intensity: (3:20 @1) + (33:19 @2) + (34:54 @3) + (28 @4) 23.63 km (19.7 kph) +190m
ahr:129 max:146 rhr:52 slept:6.0 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Rookwood loop (ACW). Just felt like going out for a long lunchtime ride without too many hills. Haven't done this course since March 2020 (pre-COVID). My slowest lap by one second! 34°C. 16%rh. TE 3.0.
Relive: (pic - M4 cycleway underpass mirrors)
Headlines: Voters support spending cuts (NSW budget) / All or Nathan - Cleary eyes crown as game's greatest of all time (league)

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Training Targets

Jan 1 – Dec 31 (365d)
Based on 2022 actuals
+ Orienteering
Total [5]9:42:24
Total [4-5]63:45:38
Total [3-5]152:02:17


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