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Training Log Archive: michalmy

In the 7 days ending Feb 22, 2015:

activity # timemileskm+m
  Bike5 2:51:41 40.99(14.3/h) 65.97(23.1/h) 502
  Official1 1:39:40 5.06(19:42) 8.14(12:15) 40
  MTBO1 1:36:11 10.32(9:19) 16.61(5:48) 21524 /24c100%
  Walk3 42:04 1.81(23:14) 2.91(14:26) 69
  Total10 6:49:36 58.18(7:02) 93.63(4:22) 82624 /24c100%
  [1-5]10 6:48:06
averages - sleep:5.5 rhr:81 weight:64kg

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MoTuWeThFrSaSu

Sunday Feb 22, 2015 #

5 PM

Walk (dog) 9:22 [1] 0.72 km (12:58 / km) +35m 10:27 / km
slept:6.0 weight:64kg shoes: Asics Gel Advantage 3 (black)

Berowra.

Saturday Feb 21, 2015 #

7 AM

Official (TFO) 1:39:40 intensity: (1:14:28 @1) + (24:00 @2) + (1:10 @3) + (2 @4) 8.14 km (12:15 / km) +40m 11:57 / km
ahr:93 max:150 rhr:69 slept:6.0 weight:64kg shoes: Marin Eldridge Grande MTB

Foxglove Oval, Mt Colah. Middle Distance Handicap over 1500m today. After many years, I think the formula is pretty close. The winning girl and boy were only 11s & 8s faster than the times I forecast for them.
1 PM

MTBO (practice) 1:36:11 intensity: (36 @1) + (38:02 @2) + (55:30 @3) + (2:03 @4) *** 16.61 km (5:48 / km) +215m 5:26 / km
ahr:132 max:157 spiked:24/24c rhr:96 weight:64kg shoes: Giant Roam XR1 (white)

St Ives Showground. Using a copy of the "St Ives" maps from the BOSS 5 event held two weeks ago that I couldn't make (thanks Marina!) I decided to do the first 9 (line) controls in order (23:21) and then the other 13 (score) controls without worrying about the usual 75 minute time limit. Since the controls weren't there anymore, there were some moments of hesitation wondering whether I had gone far enough. Detour around dog school to get to #10. A major unmarked track near #17 caused an unnecessary 530m out&back (lost 4:20). Technically much more difficult MTB-wise than the Charmhaven event. Lots of small rockfaces and fallen logs to negotiate up and down. Likely race score would have been 37/47 points in 70 minutes (omitting 16-18 & 23).

4 PM

Walk (dog) 16:28 [1] 1.12 km (14:41 / km) +22m 13:22 / km
weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Berowra.

Friday Feb 20, 2015 #

12 PM

Bike (road) 39:16 intensity: (20 @0) + (38 @1) + (5:17 @2) + (25:45 @3) + (6:16 @4) + (1:00 @5) 15.47 km (23.6 kph) +119m
ahr:141 max:157 rhr:75 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland<>Hilldale Estate.
6 PM

Walk (linemarking) 16:14 [1] 1.07 km (15:11 / km) +12m 14:23 / km
weight:64kg shoes: Adidas PYV 702001

Foxglove Oval, Mt Colah.

Thursday Feb 19, 2015 #

12 PM

Bike (road) 37:07 intensity: (48 @0) + (1:43 @1) + (13:51 @2) + (20:45 @3) 14.19 km (22.9 kph) +65m
ahr:129 max:149 rhr:80 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Waterforde Estate loop. Sluggish today.

Wednesday Feb 18, 2015 #

1 PM

Bike (road) 28:52 intensity: (18 @0) + (1:22 @1) + (3:08 @2) + (19:08 @3) + (4:56 @4) 11.32 km (23.5 kph) +18m
ahr:138 max:155 rhr:78 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Pitnacree loop.

Tuesday Feb 17, 2015 #

12 PM

Bike long (road) 1:00:54 intensity: (4 @0) + (2:48 @1) + (4:26 @2) + (30:06 @3) + (23:30 @4) 23.29 km (22.9 kph) +284m
ahr:143 max:163 rhr:87 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland<>Heddon Greta. To where Stanford Rd has been cut by the new Hunter Expressway. First ride with new nobbly tyres (@3207km). OK on road. Hopefully my puncture rate will come down.
(Thursday's flat had at least 3 nicks in the tube, so I had no hope of fixing it on the hillside at Muswellbrook.)
4 PM

Bike (road) 5:32 [2] 1.7 km (18.4 kph) +16m
weight:64kg shoes: Giant Roam XR1 (white)

Maitland>Telarah.

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