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Training Log Archive: michalmy

In the 7 days ending Nov 13, 2016:

activity # timemileskm+m
  Bike5 4:05:24 56.62(13.8/h) 91.12(22.3/h) 905
  Official1 1:44:53 2.72(38:38) 4.37(24:00)
  Physical work1 1:01:36 1.04(59:15) 1.67(36:49) 56
  MTB1 54:27 7.07(7.8/h) 11.38(12.5/h) 333
  Orienteering1 24:00 1.85(12:57) 2.98(8:03) 12016 /18c88%
  Walk1 23:30 1.0(23:34) 1.61(14:39) 41
  Total10 8:33:50 70.3(7:19) 113.13(4:33) 145416 /18c88%
  [1-5]10 8:29:27
averages - sleep:6.3 rhr:77 weight:64.6kg

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MoTuWeThFrSaSu

Sunday Nov 13, 2016 #

11 AM

Physical work (lawnmowing) 1:01:36 [2] 1.67 km (36:49 / km) +56m 31:32 / km
slept:7.85 weight:64kg shoes: Adidas PYV 702001

Bindii weeding and back lawn mowing. 27°C.
3 PM

MTB hills (trails) 54:27 intensity: (12 @0) + (3:11 @1) + (17:57 @2) + (32:49 @3) + (18 @4) 11.38 km (12.5 kph) +333m
ahr:130 max:162 rhr:84 weight:64kg shoes: Giant XTC 27.5 2 (red)

Berowra & Mt Kuring-gai trails: TiTree<>Bambil<>Hamley. 28°C. TE 2.3.

Saturday Nov 12, 2016 #

10 AM

Orienteering race (SOS) 24:00 intensity: (14 @1) + (5 @2) + (5:03 @3) + (18:38 @4) ** 2.98 km (8:03 / km) +120m 6:42 / km
ahr:155 max:168 spiked:16/18c rhr:96 slept:7.5 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"East Lindfield". Short: 2.0km, 17c. 1st/10. Took a while to get used to the 1:5000 scale. Overran #3 (lost 1:10). Hesitation on way to #4 (-30"). 24°C. TE 3.1.

2 PM

Official (ANSW track umpire) 1:44:53 [1] 4.37 km (24:00 / km)
weight:64kg shoes: Asics Gel Advantage 3 (black)

Treloar Shield & NSW 3000m Championships, Sydney Olympic Park, Homebush. 2pm-9.30pm. 35-25°C. 29%rh.

Friday Nov 11, 2016 #

1 PM

Bike (road/path) 44:57 intensity: (41 @0) + (2:47 @1) + (15:04 @2) + (25:54 @3) + (31 @4) 16.0 km (21.4 kph) +181m
ahr:130 max:153 rhr:73 slept:5.8 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (ACW). Felt a bit sluggish today. 29°C. 48%rh. TE 2.5.

Thursday Nov 10, 2016 #

12 PM

Bike long (path) 57:35 intensity: (45 @0) + (3:09 @1) + (8:56 @2) + (41:13 @3) + (3:32 @4) 22.52 km (23.5 kph) +146m
ahr:135 max:156 rhr:75 slept:5.35 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Meadowbank Bridge loop (CW). Best hit out in a while. Warm weather. Light breeze. Good pace. Found a new path connecting the Meadowbank and Rhodes bridges without having to go on roads. 30°C. 46%rh. TE 3.0.
5 PM

Walk (commute) 23:30 [1] 1.61 km (14:39 / km) +41m 12:59 / km
weight:65kg

Berowra Station>home.

Wednesday Nov 9, 2016 #

1 PM

Bike (path/road) 44:43 intensity: (40 @0) + (1:08 @1) + (12:45 @2) + (30:00 @3) + (10 @4) 16.63 km (22.3 kph) +145m
ahr:132 max:150 rhr:69 slept:5.65 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Merrylands West loop (CW). 24°C. TE 2.5.

Tuesday Nov 8, 2016 #

12 PM

Bike (road/path) 45:31 intensity: (1:13 @0) + (2:58 @1) + (16:40 @2) + (24:13 @3) + (27 @4) 16.31 km (21.5 kph) +144m
ahr:128 max:152 rhr:73 slept:5.3 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (ACW). 30°C. 57%rh. TE 2.6.

Monday Nov 7, 2016 #

12 PM

Bike long (path/road) 52:38 intensity: (52 @0) + (52 @1) + (12:50 @2) + (34:54 @3) + (3:10 @4) 19.65 km (22.4 kph) +289m
ahr:134 max:160 rhr:67 slept:6.3 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (ACW). 34°C. 27%rh. TE 2.9.

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