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Training Log Archive: michalmy

In the 7 days ending Apr 13, 2014:

activity # timemileskm+m
  Bike4 2:39:38 37.75(14.2/h) 60.76(22.8/h) 699
  Walk2 44:30 2.18(20:24) 3.51(12:41) 28
  Orienteering1 27:58 2.83(9:52) 4.56(6:08) 9110 /11c90%
  Run1 23:04 2.68(8:37) 4.31(5:21) 5
  Total7 4:15:10 45.44(5:37) 73.13(3:29) 82310 /11c90%
averages - sleep:5.7 rhr:98 weight:63kg

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MoTuWeThFrSaSu

Sunday Apr 13, 2014 #

10 AM

Orienteering race (MetrO League 2) 27:58 intensity: (20 @1) + (18 @2) + (25 @3) + (11:28 @4) + (15:27 @5) ** 4.56 km (6:08 / km) +91m 5:35 / km
ahr:174 max:187 spiked:10/11c rhr:104 slept:5.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

"Aquatic Reserve", Frenchs Forest. (Div 4, 3.5km, 10c.) Didn't see the more direct route to #1. Overshot #2 - AP says I lost 1:21. 1st/33 in Div 4. Fastest on #1/6/7. Led Div 4 at #1, 6-F. Ahead by 2:30 at finish.

Adam was 17th/33 in Div 1. He had a bit of trouble at #6-7.

12 PM

Walk 33:40 [1] 2.8 km (12:01 / km) +28m 11:27 / km
weight:63kg shoes: Asics Gel Advantage 3 (black)

Centennial Park<>Sydney Cricket Ground. Headed out to the SCG with Adam in the arvo to watch the Swans v North match from the new Noble Stand. Worst display I've seen from the Swannies.

Division 4 - Splits

Saturday Apr 12, 2014 #

4 PM

Walk (dog) 10:50 [1] 0.71 km (15:15 / km)
slept:6.0 weight:63kg

Foxglove Oval, Mt Colah.

Thursday Apr 10, 2014 #

3 PM

Bike long (hills) 1:07:14 intensity: (5:43 @1) + (18:08 @2) + (23:44 @3) + (19:39 @4) 25.36 km (22.6 kph) +331m
ahr:149 max:169 rhr:93 slept:6.0 weight:63kg shoes: Giant Roam XR1 (white)

Singleton<>Maison Dieu. A very quiet undulating country road. Steepest climb +84m over 1.6km (5.2%) at km#8. Good speed on the return descent: 53.8km/h. 3 kangaroos.

Wednesday Apr 9, 2014 #

2 PM

Bike long (hills) 52:31 intensity: (4:42 @1) + (9:06 @2) + (25:29 @3) + (13:14 @4) 20.45 km (23.4 kph) +217m
ahr:150 max:169 rhr:102 slept:6.0 weight:63kg shoes: Giant Roam XR1 (white)

Singleton-Retreat Rd loop (ACW). Similar to yesterday's ride but using a more northerly route between Dyrring & Bridgman Rds. Detoured through Singleton Hts near the end.

Tuesday Apr 8, 2014 #

4 PM

Bike (road) 37:43 intensity: (1:40 @1) + (13:06 @2) + (18:43 @3) + (4:14 @4) 14.3 km (22.7 kph) +148m
ahr:147 max:167 rhr:90 slept:5.0 weight:63kg shoes: Giant Roam XR1 (white)

Singleton-Pioneer Rd loop (clockwise). New England Hwy, Bridgman Rd, Pioneer Rd, Dyrring Rd, Gresford Rd, Queen St. Includes 700m on gravel. I wasn't sure that this route would actually go all the way around. Climbs 60m in 1.1km (5.5%) between km#6-7. (Running short training courses at several Hunter Valley mines for the rest of this week.)

Monday Apr 7, 2014 #

1 PM

Bike (path) 2:10 intensity: (1:56 @1) + (14 @2) 0.64 km (17.7 kph) +3m
ahr:121 max:132 rhr:95 slept:6.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland loop. Abandoned ride - rain.

Run (path/park) 23:04 intensity: (46 @1) + (1:14 @2) + (12:38 @3) + (8:26 @4) 4.31 km (5:21 / km) +5m 5:19 / km
ahr:156 max:167 rhr:102 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

Maitland<>Smyth Field. One lap.

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