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Training Log Archive: michalmy

In the 7 days ending Mar 26, 2017:

	activity	#	time	miles		km		+m
	Bike	4	2:20:22	31.38	(13.4/h)	50.49	(21.6/h)	461
	Official	1	1:45:00	2.72	(38:37)	4.38	(24:00)
	Physical work	1	37:22	0.67	(55:41)	1.08	(34:36)	3
	Orienteering	1	17:12	1.54	(11:12)	2.47	(6:57)	25	14 /	17c	82%
	Walk	1	12:32	0.46	(27:00)	0.75	(16:47)	60
	Warm up / cool down	1	2:48	0.26	(10:56)	0.41	(6:48)	13
	Total	9	5:15:16	37.02	(8:31)	59.58	(5:17)	562	14 /	17c	82%
	[1-5]	9	5:15:00
averages - sleep:6.9 rhr:98 weight:63.9kg

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Sunday Mar 26, 2017 #

Event: 2017 ACT Middle Championships; NOL

10 AM

Physical work (lawnmowing) 37:22 [2] 1.08 km (34:36 / km) +3m 34:05 / km
slept:7.5 weight:64kg shoes: Adidas PYV 702001

First chance to mow the back yard in nearly 2 months. 21°C.

12 PM

Official (AA starter's assistant) 1:45:00 [1] 4.38 km (24:00 / km)
weight:64kg shoes: Asics Gel Advantage 3 (black)

Australian Athletics Championships, Sydney Olympic Park, Homebush (Day 1). Interesting to learn the work involved in getting everyone into the right lane and away on time, especially the Para athletes who have particular equipment needs: shoelaces tied, block settings, start lights (deaf), guide lane (blind). Great to get away once the last race has started and not have to wait for the last athlete to finish (tonight was the 10km walk ! ). 12.30-8pm. 28°C.

Saturday Mar 25, 2017 #

Event: 2017 ACT Sprint Distance Champs; National League #3; Aust University Champi

1 PM

Warm up / cool down (path) 2:48 0.41 km (6:48 / km) +13m 5:53 / km
ahr:153 max:169 rhr:112 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Canberra Girls Grammar School, Red Hill ACT. 18°C. TE 1.5.

2 PM

Orienteering race (ACT SD Champs / NSW SL1) 17:12 *** 2.47 km (6:57 / km) +25m 6:37 / km
ahr:164 max:182 spiked:14/17c rhr:119 slept:7.35 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Canberra Girls Grammar School", Red Hill ACT. Course 6 / M55A: 2.2km, +25m, 16c. 10th/15 in M55A (1:55 behind Nick Melhuish). 33rd/59 on C6. Best leg: #7 (4th/59). Best pos: 30th/59 (#8). Didn't go far enough for #3 (lost 1'). Wrong level at #5 (-25"). Dead end looking for #9 (-30"). I was surprised how quickly I came up to the final controls. Thought I could have run a bit harder but some of the tiles were very slippery after the recent rain. 18°C. TE 3.0.

Final Course 6 - Splits

Friday Mar 24, 2017 #

12 PM

Bike long (path/road) 1:10:21 25.55 km (21.8 kph) +220m
ahr:138 max:155 rhr:92 slept:5.1 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Wetherill Park loop (ACW). 26°C. TE 3.0.

6 PM

Walk (dog) 12:32 [1] 0.75 km (16:47 / km) +60m 11:59 / km
weight:64kg

Berowra.

Pemulwuy to Yennora - Splits

Thursday Mar 23, 2017 #

1 PM

Bike (road) 4:23 1.53 km (20.9 kph) +17m
ahr:119 max:133 rhr:84 slept:6.6 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta<>Harris Park. Just started to rain as I was heading out. 24°C. TE 1.2.

Wednesday Mar 22, 2017 #

1 PM

Bike (road/path) 44:51 15.99 km (21.4 kph) +143m
ahr:139 max:153 rhr:92 slept:7.1 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (CW). 33°C. 61%rh. TE 3.0.

Tuesday Mar 21, 2017 #

1 PM

Bike hills (path) 20:47 7.42 km (21.4 kph) +81m
ahr:144 max:160 rhr:91 slept:6.6 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-James Ruse loop (CW). Short ride due to lunchtime meeting. 31°C. 73%rh. TE 2.9.

Monday Mar 20, 2017 #

Note
slept:7.75 weight:63kg (rest day)

Drive home from Ballarat. 978km (9h45m).

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