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Training Log Archive: michalmy

In the 7 days ending Jun 2, 2013:

	activity	#	time	miles		km		+m
	Run	6	3:37:41	25.1	(8:40)	40.4	(5:23)	1281
	Walk	1	23:41	0.61	(38:54)	0.98	(24:10)	90
	Warm up / cool down	1	11:37	1.13	(10:16)	1.82	(6:23)	55
	Total	8	4:12:59	26.84	(9:25)	43.2	(5:51)	1426
averages - sleep:6.5 rhr:95 weight:61kg

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Sunday Jun 2, 2013 #

9 AM

Run long (trail) 1:09:09 [3] 12.02 km (5:45 / km) +559m 4:40 / km
ahr:150 max:163 rhr:103 slept:7.0 weight:61kg shoes: Adidas PYV 702001

Brooklyn Dam. Out & back from the helipad on the Old Pacific Hwy, N of Cowan, to the top of the hill S of William St, Brooklyn. Spot on 6km each way. W-E climb 314m. E-W climb 245m. Splits: 33:58, 35:11. Heavy rain for last 4km. New longest run distance by 0.53km.

Saturday Jun 1, 2013 #

12 PM

Warm up / cool down (XC) 11:37 [1] 1.82 km (6:23 / km) +55m 5:33 / km
ahr:139 max:153 rhr:89 shoes: Adidas PYV 702001

More of a course reconnaissance as I wasn't due to run until 1500.

3 PM

Run race (ANSW XC Relay Champs) 16:13 4.0 km (4:03 / km)
ahr:169 max:175 rhr:128 slept:8.0 weight:61kg shoes: Adidas PYV 702001

Miranda Pk. 2 laps of an undulating 2km course with several muddy (slippery & shoe sucking) sections. Running the 3rd leg for M45+ Sydney Striders. Felt good on first lap but tired on second. Team finished 6th/18. My time 34th/74. Adam's U18 team was 2nd (9:44 for 3km). Bethany's U20 team was 3rd (11:15 for 3km) and she backed up for the Open Women's team (17:12 for 4km).

Friday May 31, 2013 #

2 PM

Run hills (trail) 38:10 [3] 6.63 km (5:45 / km) +270m 4:47 / km
ahr:155 max:170 rhr:91 slept:7.0 weight:61kg shoes: Adidas PYV 702001

One kangaroo.

3 PM

Walk (dog) 23:41 [1] 0.98 km (24:10 / km) +90m 16:34 / km
ahr:106 max:122 rhr:94 weight:61kg shoes: Adidas PYV 702001

Berowra.

Thursday May 30, 2013 #

7 AM

Run (trail) 32:17 [3] 6.16 km (5:14 / km) +152m 4:40 / km
ahr:149 max:161 rhr:80 slept:6.0 weight:61kg shoes: Adidas PYV 702001

MQS<>North Fort Rd loop. Stumbled across the 3rd QS cemetary in the scrub. Opened after Sydney's smallpox epidemic in 1881. Closed 1925 containing 241 graves.

Very intensive training course. In the classroom 0830-2030 most days with homework until 0000.

Tuesday May 28, 2013 #

7 AM

Run (trail) 33:42 [3] 5.92 km (5:42 / km) +178m 4:57 / km
ahr:145 max:163 rhr:88 slept:5.0 weight:61kg shoes: Adidas PYV 702001

MQS<>North Fort Rd loop. A 3km trail around the former North Head Army Barracks and former HQ of TV's 'The Biggest Loser'.

Monday May 27, 2013 #

5 PM

Run (road) 28:10 [3] 5.67 km (4:58 / km) +122m 4:29 / km
ahr:158 max:169 rhr:87 slept:6.0 weight:61kg shoes: Adidas PYV 702001

Manly Quarantine Station<>North Head. Staying in the 'Isolation Precinct' at MQS for the week to do a Cert IV course in Government Investigations. (Supposed to help when gathering evidence for legal cases in breaches of the Mining Act.) Fantastic views to South Head and into Sydney Harbour. Lots of RT & BT possums and bandicoots roaming the grounds at night.

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