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Training Log Archive: michalmy

In the 7 days ending Mar 9, 2015:

activity # timemileskm+m
  MTB3 3:14:33 30.27(9.3/h) 48.71(15.0/h) 642
  Official1 1:20:10 4.23(18:57) 6.81(11:46) 63
  Bike2 1:03:11 13.27(12.6/h) 21.35(20.3/h) 193
  Walk2 53:28 2.16(24:46) 3.47(15:23) 58
  Orienteering1 24:27 2.17(11:15) 3.5(6:59) 3814 /17c82%
  Total9 6:55:49 52.1(7:59) 83.85(4:58) 99414 /17c82%
  [1-5]9 6:55:17
averages - sleep:5.6 rhr:87 weight:64kg

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Monday Mar 9, 2015 #

4 PM

Walk (dog) 9:56 [1] 0.65 km (15:18 / km) +32m 12:17 / km
slept:6.0 weight:64kg shoes: New Balance 409 (white)

Berowra.

Sunday Mar 8, 2015 #

Event: NSW Sprint Championships + NOL Sprint Finals
 
9 AM

Orienteering race (SL2 / NSW Sprint Champs) 24:27 intensity: (1 @1) + (24 @2) + (3:44 @3) + (19:27 @4) + (51 @5) **** 3.5 km (6:59 / km) +38m 6:38 / km
ahr:159 max:174 spiked:14/17c rhr:94 slept:5.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"University of New South Wales". Hard 2B / M55A: 2.9km, +48m, 17c. MP - omitted #16. Lost track of what number I was up to. Otherwise too many mistakes. Overran #1 (lost 35s). Wrong direction for #4 (1:40). Unable to follow planned route on long #11 leg (1:30). GPS tracking not accurate at all today - almost as confused in the building maze as I was. Best leg: #6 1st/45 in H2B (2nd on #2; 4th on #12, #18F).

12 PM

MTB hills (long) 1:04:49 intensity: (1:54 @1) + (21:39 @2) + (30:26 @3) + (10:50 @4) 16.2 km (15.0 kph) +355m
ahr:135 max:161 rhr:94 weight:64kg shoes: Giant Roam XR1 (white)

Berowra trails (CW): Berkeley - Woodcourt - Lonsdale - Cliffview - Warrina - Mary Wall. A lot more confident since the last time I travelled this way.

Race 3 Hard2B - Splits

Saturday Mar 7, 2015 #

Event: NSW State League #1/2
 
Event: Sydney Sprint Weekend
 
7 AM

Official (TFO) 1:20:10 [1] 6.81 km (11:46 / km) +63m 11:15 / km
slept:6.0 weight:64kg shoes: Marin Eldridge Grande MTB

Foxglove Oval, Mt Colah.

Friday Mar 6, 2015 #

1 PM

MTB long (trails) 1:30:46 intensity: (3:24 @1) + (37:02 @2) + (48:16 @3) + (2:04 @4) 18.77 km (12.4 kph) +178m
ahr:130 max:157 rhr:92 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Pelaw Main. 9 kangaroos.
5 PM

Walk (linemarking) 43:32 [1] 2.83 km (15:25 / km) +26m 14:44 / km
weight:64kg

Foxglove Oval, Mt Colah.

Thursday Mar 5, 2015 #

1 PM

Bike (road) 32:16 intensity: (10 @0) + (26 @1) + (6:14 @2) + (23:47 @3) + (1:39 @4) 7.86 km (14.6 kph) +108m
ahr:137 max:154 rhr:81 slept:4.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Rutherford loop. Missing first 3.13km of GPS trace.

Wednesday Mar 4, 2015 #

12 PM

MTB (trails) 38:58 intensity: (10 @0) + (34 @1) + (2:57 @2) + (21:58 @3) + (13:19 @4) 13.75 km (21.2 kph) +109m
ahr:144 max:165 rhr:81 slept:7.0 weight:64kg shoes: Giant Roam XR1 (white)

Walka Waterworks, Maitland.

Tuesday Mar 3, 2015 #

12 PM

Bike (road) 30:55 intensity: (12 @0) + (24 @1) + (1:53 @2) + (21:00 @3) + (7:26 @4) 13.49 km (26.2 kph) +85m
ahr:141 max:163 rhr:81 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland<>The Verge. Still sore. Walking a bit easier today.

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