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Training Log Archive: michalmy

In the 7 days ending May 31, 2015:

activity # timemileskm+m
  Bike3 1:18:09 18.33(14.1/h) 29.5(22.6/h) 153
  Physical work1 45:00
  Run1 17:49 2.52(7:04) 4.06(4:23) 55
  Warm up / cool down1 8:56 0.64(13:51) 1.04(8:36) 18
  Total6 2:29:54 21.5 34.6 226
  [1-5]6 2:29:50
averages - sleep:5.8 rhr:99 weight:64kg

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MoTuWeThFrSaSu

Sunday May 31, 2015 #

11 AM

Physical work (chopping firewood) 45:00 [3]
slept:7.0 weight:64kg

Saturday May 30, 2015 #

2 PM

Warm up / cool down (park) 8:56 intensity: (16 @1) + (2:39 @2) + (6:01 @3) 1.04 km (8:36 / km) +18m 7:55 / km
ahr:133 max:149 rhr:99 shoes: Nike Air Pegasus 30 (blue)

3 PM

Run race (NSW XC Relay Champs) 17:49 intensity: (8 @2) + (12 @3) + (48 @4) + (16:41 @5) 4.06 km (4:23 / km) +55m 4:07 / km
ahr:176 max:182 rhr:116 slept:7.0 weight:64kg shoes: Nike Zoom Rival D 7 (spikes)

Miranda Park. First leg of the M45-54 4x4km relay. 2 laps of a 2km course. Muddy in sections but not as bad as 2013. Glad I wore spikes for the hills. Lap splits: 8:40, 9:09. 1km splits: 3:53, 4:43, 4:19, 4:45, 0:10 (60m).

Friday May 29, 2015 #

12 PM

Bike (path/road) 12:39 intensity: (2:56 @1) + (4:48 @2) + (4:55 @3) 4.31 km (20.4 kph) +7m
ahr:124 max:145 rhr:96 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland. Ride shortened by rain.

Thursday May 28, 2015 #

1 PM

Bike (road) 33:05 [3] 12.68 km (23.0 kph) +33m
slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Bolwarra loop. A warm day.

Monday May 25, 2015 #

12 PM

Bike (road) 32:25 intensity: (4 @0) + (48 @1) + (6:04 @2) + (21:18 @3) + (4:11 @4) 12.51 km (23.2 kph) +113m
ahr:136 max:157 rhr:86 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop. Slowly getting the kinks out from yesterday.
Based in Sydney for the next couple of days to audit Santos's Narrabri Gas Project.

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