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Training Log Archive: michalmy

In the 7 days ending Jan 11, 2015:

activity # timemileskm+m
  Official3 5:52:57 15.08(23:24) 24.27(14:32) 35
  Bike2 3:35:07 52.72(14.7/h) 84.85(23.7/h) 979
  Walk1 1:00:23 2.58(23:24) 4.15(14:32) 27
  MTB1 48:38 7.7(9.5/h) 12.4(15.3/h) 185
  Total7 11:17:05 78.09(8:40) 125.68(5:23) 1226
  [1-5]7 11:04:18
averages - sleep:5.8 rhr:82 weight:65kg

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MoTuWeThFrSaSu

Sunday Jan 11, 2015 #

8 AM

Official (ANSW track umpire) 1:51:03 [1] 6.19 km (17:57 / km) +1m 17:56 / km
slept:5.0 weight:65kg shoes: Asics Gel Advantage 3 (black)

Sydney Olympic Park, Homebush. In a rain suit all day.

Saturday Jan 10, 2015 #

8 AM

Official (ANSW track umpire) 2:23:07 [1] 10.03 km (14:16 / km) +3m 14:15 / km
slept:4.0 weight:65kg shoes: Asics Gel Advantage 3 (black)

Sydney Olympic Park, Homebush. On the warm up track this weekend because the main stadium was being used for Asian Cup practice (Uzbekistan 1 v N Korea 0).
Adam ran his first 3000m steeplechase today in 10:33.

Friday Jan 9, 2015 #

2 PM

MTB (trails) 48:38 intensity: (6 @0) + (1:32 @1) + (19:28 @2) + (26:39 @3) + (53 @4) 12.4 km (15.3 kph) +185m
ahr:130 max:150 rhr:83 slept:7.0 weight:65kg shoes: Giant Roam XR1 (white)

Turner - Woodcourt - Berkeley trails, Berowra. 32°C; 36%rh.
4 PM

Official (TFO) 1:38:47 intensity: (11:22 @0) + (1:02:22 @1) + (23:53 @2) + (1:10 @3) 8.06 km (12:15 / km) +31m 12:01 / km
ahr:102 max:138 rhr:78 weight:65kg shoes: Marin Eldridge Grande MTB

Foxglove Oval, Mt Colah. Luckily the thunderstorms passed us by with very little rain. Started all the inside and outside circular track events tonight. A quiet twilight meeting with records in U9G SP & U17G 800m.

Thursday Jan 8, 2015 #

11 AM

Walk (linemarking) 1:00:23 [1] 4.15 km (14:32 / km) +27m 14:05 / km
slept:7.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

Foxglove Oval, Mt Colah.
4 PM

Bike (very long path) 1:42:38 intensity: (26 @0) + (1:53 @1) + (11:01 @2) + (1:19:36 @3) + (9:42 @4) 41.35 km (24.2 kph) +491m
ahr:138 max:155 rhr:87 weight:65kg shoes: Giant Roam XR1 (white)

M7 Cycleway (M4 junction, Eastern Creek<>Camden Valley Way, Prestons). A few cramps on the way back. Have now done the full length of the M7 in both directions. A great traffic-free route of just over 40km with a few hills to change the pace.

Tuesday Jan 6, 2015 #

5 PM

Bike (very long path) 1:52:29 intensity: (53 @0) + (5:39 @1) + (16:01 @2) + (1:23:59 @3) + (5:57 @4) 43.5 km (23.2 kph) +488m
ahr:136 max:159 rhr:80 slept:6.0 weight:65kg shoes: Giant Roam XR1 (white)

M7 Cycleway (M2 junction, Baulkham Hills<>M4 junction, Eastern Creek).

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