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Training Log Archive: michalmy

In the 7 days ending Nov 23, 2014:

activity # timemileskm+m
  Bike5 3:59:08 53.07(13.3/h) 85.41(21.4/h) 989
  Orienteering1 29:58 2.71(11:04) 4.36(6:52) 6919 /21c90%
  Total6 4:29:06 55.78(4:49) 89.77(3:00) 105819 /21c90%
  [1-5]6 4:25:15
averages - sleep:7 rhr:83 weight:64kg

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MoTuWeThFrSaSu

Sunday Nov 23, 2014 #

9 AM

Bike (road) 39:35 intensity: (14 @0) + (2:04 @1) + (13:44 @2) + (23:07 @3) + (26 @4) 14.24 km (21.6 kph) +204m
ahr:131 max:153 rhr:78 slept:9.0 weight:64kg shoes: Giant Roam XR1 (white)

Berowra. Planned run abandoned due to (R) achilles soreness.

Saturday Nov 22, 2014 #

Event: Saturday Orienteering Series #6 - Bicentennial Park, West Pymble
 
9 AM

Orienteering race (SOS6) 29:58 intensity: (14 @2) + (54 @3) + (25:38 @4) + (3:12 @5) ** 4.36 km (6:52 / km) +69m 6:22 / km
ahr:162 max:174 spiked:19/21c rhr:107 slept:6.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Bicentennial Pk, W Pymble. Long: 3.5km, 20c. 5th/18. A great little map (1:3000) with impassable cliffs, fences and OOB areas. Minor mistakes at #5 & #16. A week off from the Little Athletics routine. You know it's been a while when you can't remember your SI stick number. Top run from Ewen Shingler!

Thursday Nov 20, 2014 #

5 PM

Bike hills (road) 44:58 intensity: (28 @0) + (24 @1) + (8:18 @2) + (17:40 @3) + (18:08 @4) 14.62 km (19.5 kph) +341m
ahr:143 max:163 rhr:75 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Wollongong-Mt Keira loop (rtn via Keiraville). Reverse climb to yesterday but continuing another 800m up the hill then 1km along an access road to the old Kemira underground coalmine. Great views of Wollongong and ocean from +250m. Final descent was worth the climb -141m over 1.34km (10.5%) in just 86 seconds! Scary ride down reaching 66km/h. Not convinced my heart rate really peaked at 210bpm.
Total for this trip to Wollongong: 71km (3:20).

Wednesday Nov 19, 2014 #

5 PM

Bike hills (path/road) 47:27 intensity: (24 @0) + (39 @1) + (7:26 @2) + (32:38 @3) + (6:20 @4) 16.69 km (21.1 kph) +205m
ahr:138 max:164 rhr:84 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Wollongong-Mt Keira loop (via West W'gong). On bike paths for the first 10km then found myself climbing up a suburban street to the lower part of Mt Keira (+79m in just 640m -- 12.4%). 58.1km/h.

Tuesday Nov 18, 2014 #

5 PM

Bike long (path) 1:15:02 intensity: (50 @0) + (1:21 @1) + (6:09 @2) + (55:41 @3) + (11:01 @4) 29.37 km (23.5 kph) +101m
ahr:140 max:159 rhr:80 slept:9.0 weight:64kg shoes: Giant Roam XR1 (white)

Wollongong<>Thirroul.

Monday Nov 17, 2014 #

5 PM

Bike (road) 32:06 intensity: (1:55 @0) + (4:28 @1) + (11:16 @2) + (12:51 @3) + (1:36 @4) 10.49 km (19.6 kph) +138m
ahr:124 max:156 rhr:72 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Wollongong-Keiraville loop. In Wollongong for the the week for the Illawarra Coal (BHP) audit. Achilles still a bit sore from yesterday (glad I didn't wear spikes).
The kids were a bit disappointed their invitations to attend tonight's world premiere of Angelina Jolie's film 'Unbreakable' have not arrived, despite being official extras. Adam has seen himself in the trailer but Bethany will have to wait until the official opening in January to see if she has made the final cut.

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