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Training Log Archive: michalmy

In the 7 days ending Oct 18, 2015:

activity # timemileskm+m
  MTBO2 1:48:32 12.52(8:40) 20.16(5:23) 42327 /31c87%
  Bike2 1:17:52 16.1(12.4/h) 25.91(20.0/h) 376
  MTB2 50:00 7.15(8.6/h) 11.51(13.8/h) 367
  Walk1 15:16 0.46(33:15) 0.74(20:40) 40
  Total7 4:11:40 36.24(6:57) 58.32(4:19) 120627 /31c87%
  [1-5]7 4:11:38
averages - sleep:5.3 rhr:107 weight:64kg

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MoTuWeThFrSaSu

Sunday Oct 18, 2015 #

4 PM

MTB (trail) 19:25 intensity: (1:36 @1) + (2:35 @2) + (14:28 @3) + (46 @4) 4.73 km (14.6 kph) +180m
ahr:137 max:151 rhr:91 slept:3.0 weight:64kg shoes: Giant XTC 27.5 2 (red)

21°C. TE 2.6.

Saturday Oct 17, 2015 #

Event: ACT MTBO Championships
 
10 AM

MTBO race (ACT MD Champs) 1:06:41 intensity: (15:12 @3) + (46:01 @4) + (5:28 @5) *** 12.81 km (5:12 / km) +236m 4:46 / km
ahr:157 max:174 spiked:13/15c rhr:133 slept:5.4 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Sparrow Hill", Kowen Forest ACT. Course 3 / M50: 10km, 12c. 9th/11. Initially omitted #9 but didn't realise until I had done #10-11. Lost 7 mins in backtracking. Probably cost 2 places. Should have kept to the main tracks more as the minor tracks were more wrigley (longer, slower) than mapped. Otherwise happy. Best leg #3 (4th). Best pos #3 (8th). 25°C. TE 4.0.

2 PM

MTBO race (ACT Sprint Champs) 41:51 intensity: (6:36 @3) + (29:59 @4) + (5:16 @5) *** 7.35 km (5:42 / km) +187m 5:03 / km
ahr:160 max:179 spiked:14/16c rhr:136 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Bruce", O'Connor ACT. Course 3 / M50: 6km, 15c. 8th/10. Had trouble with #4 (-2mins) in the fine detail of the track network. Could be faster, but generally happy again. 26°C. TE 3.9.


Sprint Course 3 - Splits

Friday Oct 16, 2015 #

3 PM

MTB hills (trail) 30:35 intensity: (1:42 @1) + (4:02 @2) + (18:09 @3) + (6:42 @4) 6.78 km (13.3 kph) +187m
ahr:139 max:156 rhr:97 slept:6.95 weight:64kg shoes: Giant XTC 27.5 2 (red)

29°C. TE 3.0.

Thursday Oct 15, 2015 #

5 PM

Bike (road/trails) 44:19 intensity: (1 @0) + (1:43 @1) + (11:43 @2) + (22:22 @3) + (8:30 @4) 14.55 km (19.7 kph) +178m
ahr:137 max:162 rhr:95 slept:5.3 weight:64kg shoes: Giant Roam XR1 (white)

Leumeah-Kentlyn loop (Campbelltown). A slightly longer loop than yesterday and in the reverse direction. Took in 2km of trails along the way. Big fall on Waratah Road trail. I think the front wheel slipped after hitting some loose rocks/gravel on a steep downhill. Grazes on right forearm/hand/knee. Should have worn gloves. 25°C. TE 3.0.

Wednesday Oct 14, 2015 #

6 PM

Bike (road) 33:33 intensity: (1 @0) + (2:04 @1) + (10:42 @2) + (15:51 @3) + (4:55 @4) 11.36 km (20.3 kph) +198m
ahr:134 max:159 rhr:91 slept:5.85 weight:64kg (sick) shoes: Giant Roam XR1 (white)

Leumeah-Kentlyn loop (Campbelltown). Still not a lot of energy. 22°C. TE 2.4.
Rescheduled audit of the Tahmoor Colliery.

Tuesday Oct 13, 2015 #

6 PM

Walk (dog) 15:16 [1] 0.74 km (20:40 / km) +40m 16:16 / km
slept:5.5 weight:64kg (sick)

Berowra. Poor Fuzzy won't stop licking his front paws. Skin very raw around his pads. Now on medication: cortisone, prednisone & amoxyclav. Almost the same meds I had last week!

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