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Training Log Archive: michalmy

In the 7 days ending Jul 7, 2013:

activity # timemileskm+m
  Run4 1:49:07 13.16(8:17) 21.18(5:09) 728
  Bike1 53:38 12.45(13.9/h) 20.04(22.4/h) 198
  Walk1 17:41 1.11(15:54) 1.79(9:53) 42
  Warm up / cool down2 14:58 1.36(11:00) 2.19(6:50) 78
  Total7 3:15:24 28.09(6:57) 45.2(4:19) 1046
averages - sleep:5.5 rhr:95 weight:61kg

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MoTuWeThFrSaSu

Sunday Jul 7, 2013 #

8 AM

Walk (XC) 17:41 [1] 1.79 km (9:53 / km) +42m 8:51 / km
slept:6.0 weight:61kg (rest day) shoes: Nike Zoom Vomero 7 (grey)

Scheyville National Pk. Walked the 1.5km course of the Little Athletics NSW State XC Championships before settling in to watch the races.

Adam had an excellent run in the U15 3km race. In 4th place early, moved up to 3rd by the middle of the first lap and to 2nd at halfway. Extended the gap over 3rd on lap 2 but couldn't catch the leader. Finished 2nd, State SILVER medal. That makes 9 consecutive medals in this event going back to U7s in 2005 (4xG, 3xS, 2xB).

Northern Districts had a record 27 entries in the XC events (and 4 in the road walks). As well as Adam's silver, ND won 2 individual bronzes, one team silver and one team bronze.

Saturday Jul 6, 2013 #

1 PM

Warm up / cool down (path) 12:31 [1] 1.76 km (7:07 / km) +44m 6:19 / km
ahr:156 max:167 rhr:84 shoes: Nike Zoom Vomero 7 (grey)

2 PM

Run race (WestMet XC) 16:05 intensity: (8 @2) + (16 @3) + (1:50 @4) + (13:51 @5) 4.0 km (4:01 / km) +136m 3:26 / km
ahr:172 max:181 rhr:112 slept:7.0 weight:61kg shoes: Nike Zoom Vomero 7 (grey)

Col Sutton Pk, Winston Hills. An undulating, winding course on cycle paths with the start/finish at the mid-point of the 2km length. The S part goes under the M7 & M2 tollroads. 13th/67. 1km splits: 3:45, 4:24 [8:09], 3:56, 4:00 [7:56]. Vdot 48.7 Finished ahead of Bethany (21st, 16:32) for the third week in a row. Adam only ran the 2km today (1st, 6:57) as he has the Little Athletics State XC tomorrow.

Thursday Jul 4, 2013 #

12 PM

Run intervals (trail fartlek) 16:00 [4] 3.5 km (4:34 / km) +102m 3:59 / km
ahr:159 max:173 rhr:138 slept:5.0 weight:61kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. Planned session (effort/recovery): 30/30s, 60/60s, 90/90s, 120/120s, 90/90s, 60/60s, 30/30s. Distance covered for each interval: 130/90m, 250/140m, 380/260m, 500/400m, 430/280m, 270/150m, 140/80m [2100m effort/1400m recovery]. So total fartlek distance was 3.5km (in 16mins) [previously 2.98km in 15mins]. Started at the top ridge, looped down hill and part way around the lake.

Run (trail) 16:19 [3] 2.99 km (5:27 / km) +68m 4:54 / km
ahr:154 max:163 rhr:121 weight:61kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland.

Warm up / cool down (XC) 2:27 [3] 0.43 km (5:42 / km) +34m 4:05 / km
ahr:115 max:138 rhr:73 shoes: Nike Zoom Vomero 7 (grey)

Wednesday Jul 3, 2013 #

12 PM

Bike long (hills) 53:38 [3] 20.04 km (22.4 kph) +198m
ahr:146 max:160 rhr:69 slept:5.0 weight:61kg shoes: Giant Cypress hybrid bike

PB for either direction.

Tuesday Jul 2, 2013 #

4 PM

Run hills (trail) 40:08 [3] 6.68 km (6:00 / km) +308m 4:53 / km
ahr:153 max:174 rhr:71 slept:5.0 weight:61kg shoes: Adidas PYV 702001

Home early for my 8-month vaccinations. Asked if I could tag along at Bethany & Adam's track session tonight. They point-blank refused to allow me to come. I don't think they think I can handle the pace. (Had a win against each of them last weekend.) Hence the trail run instead. 2 kangaroos.

Monday Jul 1, 2013 #

1 PM

Run (trail) 20:35 [3] 4.01 km (5:08 / km) +114m 4:30 / km
ahr:152 max:162 rhr:95 slept:5.0 weight:61kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. Quick run between rain showers. 12 kangaroos, plus one joey in a pouch, possibly the same one as Friday.

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