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Training Log Archive: michalmy

In the 7 days ending Aug 30, 2015:

activity # timemileskm+m
  Walk2 3:25:20 10.41(19:43) 16.76(12:15) 37
  Bike3 1:56:43 26.62(13.7/h) 42.84(22.0/h) 420
  MTB2 1:17:10 13.38(10.4/h) 21.54(16.7/h) 266
  Total7 6:39:13 50.41(7:55) 81.13(4:55) 723
  [1-5]7 6:38:05
averages - sleep:7.5 rhr:82 weight:65kg

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MoTuWeThFrSaSu

Sunday Aug 30, 2015 #

8 AM

Walk (linemarking) 3:12:00 [1] 16.0 km (12:00 / km)
slept:7.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

Foxglove Oval, Mt Colah. Helping Dave, the new guy, mark up the oval for the 2015-16 little athletics season. This year lane 1 measures 401.5m.
C • Where? 3

Saturday Aug 29, 2015 #

10 AM

MTB (trails) 35:20 intensity: (1 @0) + (2:23 @1) + (18:02 @2) + (13:41 @3) + (1:13 @4) 7.79 km (13.2 kph) +193m
ahr:127 max:158 rhr:93 slept:8.55 weight:65kg shoes: Giant XTC 27.5 2 (red)

Cowan trails. 20°C. TE 2.1.
3 PM

Walk (dog) 13:20 [1] 0.76 km (17:35 / km) +37m 14:08 / km
weight:65kg

Berowra.

Adam finished 55th (29:16) in the U20 Australian Cross Country Championships over 8km at Moonee Valley. The course was very exposed to the wind and it only rained during his race. Can't expect to do much better running less than 20km/week.

Friday Aug 28, 2015 #

1 PM

MTB (trails) 41:50 intensity: (8 @0) + (32 @1) + (5:04 @2) + (33:52 @3) + (2:14 @4) 13.75 km (19.7 kph) +73m
ahr:138 max:154 rhr:86 slept:6.1 weight:65kg shoes: Giant Roam XR1 (white)

Walka Reserve, Maitland. Too windy elsewhere. Another magpie swoop (#2 again) just inside the Walka entrance. Doesn't seem to want to strike at this stage. 21°C. TE 2.3.

Thursday Aug 27, 2015 #

9 AM

Bike (commute) 4:17 [2] 1.47 km (20.6 kph) +10m
slept:7.55 weight:65kg shoes: Giant Roam XR1 (white)

Maitland. Morning car service drop off. 1-2pm teleconference with Ministerial Liaison staff in Sydney, so no time for lunchtime ride. One hour of my life lost whilst being lectured about how more care had to be taken with written briefings. Apparently missing full stops are now hanging offences.

Wednesday Aug 26, 2015 #

1 PM

Bike long (path/road) 55:54 intensity: (54 @0) + (2:02 @1) + (4:46 @2) + (39:15 @3) + (8:57 @4) 21.63 km (23.2 kph) +131m
ahr:139 max:167 rhr:68 slept:9.0 weight:65kg shoes: Giant Roam XR1 (white)

Bike, Gosford<>Spike Milligan Bridge, Woy Woy. NSW Coastal Cycleway. Another 1.4km past Koolewong Station. 20°C. TE 2.9.

Tuesday Aug 25, 2015 #

12 PM

Bike long (hills road) 56:32 intensity: (5 @0) + (1:13 @1) + (6:29 @2) + (31:59 @3) + (16:46 @4) 19.74 km (21.0 kph) +279m
ahr:142 max:160 rhr:80 slept:7.05 weight:65kg shoes: Giant Roam XR1 (white)

Maitland<>Cliftleigh Meadows. 21°C. New estate. Some roads, no houses yet. TE 3.0.

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