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Training Log Archive: michalmy

In the 7 days ending Jan 31, 2016:

activity # timemileskm+m
  Bike5 2:51:40 38.27(13.4/h) 61.59(21.5/h) 564
  Physical work2 2:28:24 1.49(1:39:51) 2.39(1:02:02) 48
  Official1 2:07:12 6.59(19:19) 10.6(12:00)
  Orienteering1 29:37 2.2(13:29) 3.53(8:23) 6524 /28c85%
  Walk1 13:18 0.45(29:17) 0.73(18:12) 38
  Warm up / cool down1 6:39 0.66(10:02) 1.07(6:14) 3
  Total9 8:16:50 49.65(10:00) 79.91(6:13) 71824 /28c85%
  [1-5]9 8:16:46
averages - sleep:7.4 rhr:103 weight:64kg

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MoTuWeThFrSaSu

Sunday Jan 31, 2016 #

Event: Sydney Sprint Series 2016 Race #4 - Mosman
 
2 PM

Physical work (tree trimming) 1:20:00 [1] 0.3 km (4:26:40 / km) +40m 2:40:00 / km
slept:9.2 weight:64kg shoes: Adidas PYV 702001

Difficult-to-get-to palm tree straining telephone line.
5 PM

Warm up / cool down (grass) 6:39 intensity: (16 @1) + (35 @2) + (3:55 @3) + (1:53 @4) 1.07 km (6:14 / km) +3m 6:10 / km
ahr:142 max:157 rhr:102 shoes: Nike Air Pegasus 30 (blue)

Middle Head Oval. 25°C. TE 1.9.

Orienteering race (sprint) 29:37 intensity: (12 @2) + (1:41 @3) + (21:03 @4) + (6:41 @5) *** 3.53 km (8:23 / km) +65m 7:40 / km
ahr:163 max:178 spiked:24/28c rhr:115 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Middle Head". 3km, +80m, 27c. 52nd/111 (7th/15 in SVM). Best leg: #16 (2nd). Best pos: 41st (#9). First foot-O since September. In fact, the warm-up was my first RUN since picking up an injury during SL10a. Missed minor track to #1 (lost 1:00). Missed turn-off to #10 (-1:20). Found #16 before #15 (-1:50). Hesitation leaving #24, thought I had missed #23, but I hadn't (-1:00). Overran #25 (-25s), flag very low. Overall, much better in the detail than last time, but disappointed mistakes being measured in minutes (5+) rather than seconds. Cadence avg 140, max 202. 25°C. TE 3.7.


Sprint - Splits

Saturday Jan 30, 2016 #

3 PM

Official (ANSW track umpire) 2:07:12 [1] 10.6 km (12:00 / km)
slept:6.75 weight:64kg shoes: Asics Gel Advantage 3 (black)

Hunter Track Classic, Glendale.

Friday Jan 29, 2016 #

12 PM

Bike (road) 28:48 intensity: (8 @1) + (1:34 @2) + (18:12 @3) + (8:14 @4) + (40 @5) 11.48 km (23.9 kph) +77m
ahr:145 max:174 rhr:101 slept:7.1 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop. 32°C. 53%rh. TE 3.1.

Thursday Jan 28, 2016 #

2 PM

Bike long (path) 1:13:04 intensity: (23 @1) + (5:01 @2) + (38:26 @3) + (29:14 @4) 26.04 km (21.4 kph) +275m
ahr:145 max:168 rhr:106 slept:7.9 weight:64kg shoes: Giant Roam XR1 (white)

Prospect Dam<>Greenfield Park. 34°C. 52%rh. TE 3.0.

Tuesday Jan 26, 2016 #

7 AM

Bike (road) 16:49 intensity: (1:33 @2) + (11:00 @3) + (4:16 @4) 5.68 km (20.3 kph) +44m
ahr:142 max:159 rhr:109 slept:8.6 weight:64kg shoes: Giant Roam XR1 (white)

Centennial Park > Circular Quay. Finish judge for the Oz Day 10km international wheelchair race. Started raining as soon as I got on the bike and stopped suddenly at the end of Oxford Street. 20°C. TE 2.5.
10 AM

Bike (road) 18:31 intensity: (37 @1) + (2:19 @2) + (13:14 @3) + (2:21 @4) 5.65 km (18.3 kph) +65m
ahr:138 max:157 rhr:96 weight:64kg shoes: Giant Roam XR1 (white)

Circular Quay > Centennial Park. 10km race won convincingly by Kurt Fearnley in 20:35, just 2s outside his own course record. Roads still wet around Moore & Centennial Parks from the morning shower. 27°C. TE 2.4.
4 PM

Walk (dog) 13:18 [1] 0.73 km (18:12 / km) +38m 14:26 / km
weight:64kg shoes: Adidas PYV 702001

Berowra.

Physical work (lawnmowing) 1:08:24 [2] 2.09 km (32:42 / km) +8m 32:04 / km
weight:64kg shoes: Adidas PYV 702001

Front & back yards.

Monday Jan 25, 2016 #

12 PM

Bike (road) 34:28 intensity: (4 @0) + (26 @1) + (7:37 @2) + (21:37 @3) + (4:44 @4) 12.74 km (22.2 kph) +103m
ahr:137 max:156 rhr:89 slept:4.9 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop. 31°C. 61%rh. TE 2.6.

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