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Training Log Archive: michalmy

In the 7 days ending May 8, 2016:

activity # timemileskm+m
  Bike6 4:11:03 54.51(13.0/h) 87.72(21.0/h) 655
  Official1 1:02:24 3.23(19:19) 5.2(12:00)
  MTB1 49:46 6.88(8.3/h) 11.07(13.4/h) 287
  Total8 6:03:13 64.62(5:37) 104.0(3:30) 942
  [1-5]8 5:59:59
averages - sleep:6.4 rhr:83 weight:65kg

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MoTuWeThFrSaSu

Sunday May 8, 2016 #

9 AM

MTB hills (trails) 49:46 intensity: (1:31 @0) + (2:31 @1) + (10:31 @2) + (34:04 @3) + (1:09 @4) 11.07 km (13.3 kph) +287m
ahr:132 max:153 rhr:75 slept:8.3 weight:65kg shoes: Giant XTC 27.5 2 (red)

18°C. TE 2.2.

South to North trail - Splits

Saturday May 7, 2016 #

6 AM

Official (ANSW chief timekeeper) 1:02:24 [1] 5.2 km (12:00 / km)
slept:4.6 weight:65kg shoes: Asics Gel Advantage 3 (black)

"Sydney:10" road races, Sydney Olympic Park. (Adam ran 34:19 PB 56th/727 in the main event ~ 6th in U20.)
10 AM

Bike long (paths) 1:12:54 intensity: (3:09 @1) + (29:55 @2) + (35:36 @3) + (4:14 @4) 23.93 km (19.7 kph) +170m
ahr:131 max:155 rhr:96 weight:65kg shoes: Giant Roam XR1 (white)

Sydney Olympic Park<>Holroyd Gardens. After the Sydney:10. Tried to follow the M4 bike paths but there were too many road crossings and diversions due to the M4 widening project to make it enjoyable. Relatively flat though. 25°C. TE 2.2.

Friday May 6, 2016 #

12 PM

Bike (path/road) 32:28 intensity: (24 @0) + (3:00 @1) + (11:03 @2) + (18:01 @3) 12.15 km (22.5 kph) +53m
ahr:128 max:146 rhr:68 slept:7.15 weight:65kg shoes: Giant Roam XR1 (white)

Maitland Park laps (3 x 2.3km). Felt sluggish. Calves not sore anymore. 27°C. TE 2.0.

Thursday May 5, 2016 #

2 PM

Bike (road) 32:36 intensity: (20 @1) + (3:37 @2) + (25:29 @3) + (3:10 @4) 13.91 km (25.6 kph) +82m
ahr:141 max:156 rhr:90 slept:6.2 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Largs loop. 28°C. TE 2.5.

$80 to replace the broken lockout switch on my bike (2 May). Getting another quote.

Wednesday May 4, 2016 #

1 PM

Bike (mostly road) 39:54 intensity: (38 @0) + (9:01 @1) + (21:36 @2) + (8:39 @3) 10.94 km (16.5 kph) +138m
ahr:119 max:148 rhr:85 slept:6.2 weight:65kg shoes: Giant Roam XR1 (white)

Watanobbi. MTB 1.5km. Searched for the S end of the trail to Watanobbi-Warnervale Road but missed it. First ride from my new Wednesday base at North Wyong (instead of Gosford). Better facilities (coffee machine), onsite parking, nearly half the cost, showers. 27°C. TE 1.6.

Tuesday May 3, 2016 #

12 PM

Bike (road) 42:24 intensity: (34 @0) + (4:09 @1) + (11:47 @2) + (24:01 @3) + (1:53 @4) 15.02 km (21.3 kph) +154m
ahr:131 max:154 rhr:78 slept:7.2 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Denton Park loop. Calves less tight but still hampering walking. 25°C. TE 2.3.

Monday May 2, 2016 #

1 PM

Bike (road) 30:47 intensity: (7 @0) + (2:17 @1) + (8:09 @2) + (16:43 @3) + (3:31 @4) 11.77 km (22.9 kph) +58m
ahr:132 max:157 rhr:86 slept:5.45 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Pitnacree loop. Calves tight from yesterday's MetrO. Possibly from the road leg to #8. I think someone might have knocked over or tampered with my bike in the basement carpark at work over the weekend. Bike frame locked to rack but facing the opposite way. Also, the front wheel lockout switch has snapped off and the pump is missing. The facilities manager will check the security feeds but the bike rack may be in a blackspot. 26°C. TE 2.2.

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