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Training Log Archive: michalmy

In the 7 days ending Mar 31, 2013:

activity # timemileskm+m
  Run5 2:47:19 17.98(9:18) 28.93(5:47) 1278
  Bike1 14:00 3.09(13.3/h) 4.98(21.3/h) 36
  Total6 3:01:19 21.07(8:36) 33.91(5:21) 1314
averages - sleep:7 rhr:94 weight:62kg

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Sunday Mar 31, 2013 #

10 AM

Run long (trail) 1:04:52 [3] 9.0 km (7:12 / km) +671m 5:15 / km
ahr:152 max:169 rhr:86 slept:9.0 weight:62kg shoes: Adidas PYV 702001

Pennant Hills Pk. Started at Thornleigh Oval. Planned to run 8-10km of trails on the PHP-Browns Ck-Whale Rk O-maps. A bit rockier than I remembered so unable to settle into a rhythm. New longest run by 0.93km / 16'42".

Saturday Mar 30, 2013 #

2 PM

Run race (WestMet XC) 16:43 intensity: (14 @3) + (36 @4) + (15:53 @5) 4.0 km (4:11 / km) +48m 3:57 / km
ahr:180 max:188 rhr:134 slept:8.0 weight:62kg shoes: Adidas PYV 702001

Anne Aquilina Res, Rooty Hill. 2 laps of an out-and-back 1km course on a gravel track. My first competitive non-orienteering race since 1990! 16th/51. 1km splits: 4:12, 4:09 [8:21], 4:18, 4:04 [8:22]. Adam: 15:02 (5th). Bethany: 16:25 (12th).

Flag Counter noted first visitors from the USA -- California & Washington. (Hey!) Score: 3 flags, 6 visitors.

Friday Mar 29, 2013 #

9 AM

Run (trail/road) 34:21 [3] 6.07 km (5:40 / km) +246m 4:42 / km
ahr:153 max:174 rhr:81 slept:9.0 weight:62kg shoes: Adidas PYV 702001

Ti Tree, Berowra. Followed trail from home to end (3.5km). Return via streets.

Wednesday Mar 27, 2013 #

5 PM

Run (park) 26:13 [3] 5.24 km (5:00 / km) +121m 4:29 / km
ahr:156 max:169 rhr:80 slept:5.0 weight:62kg shoes: Adidas PYV 702001

Lithgow. (Field audit at Springvale Colliery.) Cruised around edges of Lithgow's sportsgrounds.

Tuesday Mar 26, 2013 #

5 PM

Run (trail) 25:10 [3] 4.62 km (5:27 / km) +192m 4:31 / km
ahr:158 max:177 rhr:83 slept:6.0 weight:62kg shoes: Adidas PYV 702001

Leg definitely better now. Stretched out at times on flats & climbs.

Monday Mar 25, 2013 #

1 PM

Bike (road) 14:00 [3] 4.98 km (21.3 kph) +36m
ahr:137 max:161 rhr:100 slept:5.0 weight:62kg shoes: Giant Cypress hybrid bike

Maitland-Telarah loop. Ride to servo to inflate rear tyre fully after puncture repair. Annoyed at 30' time lost from training on an otherwise perfect day.

First overseas visitor noted by Flag Counter. From Canada (Gahoozen)!

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