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Training Log Archive: michalmy

In the 7 days ending Dec 7, 2014:

activity # timemileskm+m
  Bike5 2:55:18 44.56(15.3/h) 71.71(24.5/h) 383
  Official1 1:40:46 4.13(24:24) 6.65(15:09) 24
  Run1 27:41 2.9(9:34) 4.66(5:56) 132
  Walk1 18:35 0.81(22:59) 1.3(14:17) 37
  Total8 5:22:20 52.39(6:09) 84.31(3:49) 576
  [1-5]8 5:12:29
averages - sleep:6 rhr:86 weight:64.3kg

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MoTuWeThFrSaSu

Sunday Dec 7, 2014 #

10 AM

Run (trail) 27:41 intensity: (26 @0) + (1:22 @1) + (1:50 @2) + (10:06 @3) + (13:48 @4) + (9 @5) 4.66 km (5:56 / km) +132m 5:12 / km
ahr:147 max:170 rhr:81 slept:9.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

First run for 2 weeks. A little tight on the way out; better on the way back.

Saturday Dec 6, 2014 #

7 AM

Official (TFO) 1:40:46 intensity: (8:49 @0) + (1:25:26 @1) + (6:31 @2) 6.65 km (15:09 / km) +24m 14:53 / km
ahr:98 max:123 rhr:72 slept:5.0 weight:65kg shoes: Marin Eldridge Grande MTB

Foxglove Oval, Mt Colah. New U12G record in 400m.
Adam finished 8th last night in the U18 2km steeplechase at the Australian All Schools Championships in Adelaide. Totally exhausted. 6:26.67 is an 8s PB and the last time he will do this race. As an U20 in 2015 he has to move up to the 3km steeple (28 hurdles + 7 water jumps), and he doesn't turn 17 until next week!
4 PM

Walk (dog) 18:35 [1] 1.3 km (14:17 / km) +37m 12:30 / km
weight:65kg shoes: Nike Zoom Vomero 7 (grey)

Berowra.

Friday Dec 5, 2014 #

1 PM

Bike (road) 41:46 intensity: (2 @0) + (28 @1) + (3:14 @2) + (15:49 @3) + (22:13 @4) 17.23 km (24.8 kph) +101m
ahr:147 max:163 rhr:89 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Lang Dr loop. 31°C; 34%rh.

Thursday Dec 4, 2014 #

12 PM

Bike (road) 31:44 intensity: (30 @1) + (1:42 @2) + (15:57 @3) + (12:23 @4) + (1:12 @5) 13.11 km (24.8 kph) +104m
ahr:146 max:173 rhr:92 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop (via Walka).

Wednesday Dec 3, 2014 #

12 PM

Bike (road) 39:26 intensity: (30 @0) + (1:26 @1) + (3:53 @2) + (8:19 @3) + (24:50 @4) + (28 @5) 14.99 km (22.8 kph) +66m
ahr:148 max:171 rhr:82 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Waterforde Estate loop. 34°C; 27%rh.

Tuesday Dec 2, 2014 #

1 PM

Bike (road) 29:37 intensity: (4 @0) + (40 @1) + (1:08 @2) + (7:55 @3) + (19:50 @4) 12.37 km (25.1 kph) +33m
ahr:150 max:164 rhr:87 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Flat Rd loop. 32°C; 32%rh.

Monday Dec 1, 2014 #

1 PM

Bike (road) 32:45 intensity: (24 @1) + (1:07 @2) + (10:22 @3) + (20:52 @4) 14.01 km (25.7 kph) +79m
ahr:151 max:165 rhr:98 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland<>The Verge.

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