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Training Log Archive: michalmy

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Bike4 2:51:06 36.37(12.8/h) 58.53(20.5/h) 639
  Walk2 38:17 1.99(19:16) 3.2(11:58) 70
  Orienteering1 37:07 3.47(10:42) 5.58(6:39) 1489 /12c75%
  Warm up / cool down1 5:35 0.63(8:51) 1.01(5:30) 2
  Total8 4:12:05 42.45(5:56) 68.32(3:41) 8609 /12c75%
  [1-5]8 4:10:56
averages - sleep:5.7 rhr:88 weight:66.3kg

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MoTuWeThFrSaSu

Sunday Sep 10, 2017 #

Event: 2017 Metro League #6 - Boggabilla (Final)
 
9 AM

Warm up / cool down (park) 5:35 intensity: (6 @0) + (45 @1) + (1:09 @2) + (2:58 @3) + (37 @4) 1.01 km (5:30 / km) +2m 5:27 / km
ahr:132 max:152 weight:67kg shoes: Nike Air Pegasus 30 (blue)

Boggabilla Reserve, Bass Hill. 15°C. TE 1.3
10 AM

Orienteering race (MetrO 6) 37:07 intensity: (15 @2) + (19 @3) + (12:04 @4) + (24:29 @5) *** 5.58 km (6:39 / km) +148m 5:52 / km
ahr:171 max:184 spiked:9/12c rhr:120 slept:6.2 weight:67kg shoes: Nike Air Pegasus 30 (blue)

"Boggabilla Lansdowne Park". Div 3: 4.06km, +85m, 11c. 6th/33 (10:28 behind Tom Gordon). 16°C. TE 3.9. Team lost last week so we were playing off for 3rd-4th. Good route to #1 via open area and tracks. Missed turn to #2 and had to back track (lost 2'). Direct to #3. Almost left track too soon for #4 (-45"). Relied on tracks for most of legs #5-9. Approached #10 from N side of watercourse but went too high/right (-2'). Followed edge of houses up hill to #11. Straight to #F. Convincing win for BN with 10-9-8-7 points. 15°C. TE 4.3.
Relive: https://www.relive.cc/view/g14145292504

Friday Sep 8, 2017 #

1 PM

Bike long (path/road) 1:03:48 intensity: (24 @0) + (47 @1) + (25:31 @2) + (35:21 @3) + (1:45 @4) 22.02 km (20.7 kph) +196m
ahr:131 max:154 rhr:77 slept:5.4 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Pemulwuy loop (ACW). Headwind on the way out. First magpie swoop of the season - on Old Prospect Road, near Greystanes golf course (@7.3km). Bike path adjacent to the M4 at Holroyd is open again, including the underpass to Parramatta. 20°C. TE 2.7.
Relive: https://www.relive.cc/view/g14105094385

Pemulwuy to Guildford - Splits

Thursday Sep 7, 2017 #

12 PM

Bike hills (road/path) 46:21 intensity: (33 @0) + (26 @1) + (14:50 @2) + (28:01 @3) + (2:31 @4) 15.59 km (20.2 kph) +232m
ahr:134 max:164 rhr:76 slept:5.7 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (ACW). 22°C. TE 2.6.

Testing the Relive app: https://www.relive.cc/view/g14082105463

Wednesday Sep 6, 2017 #

7 AM

Walk (commute) 18:37 [1] 1.63 km (11:24 / km) +33m 10:21 / km
weight:66kg

Muxlow Motors> Berowra Station. 14°C.
1 PM

Bike (road) 15:14 [3] 5.36 km (21.1 kph) +51m
rhr:85 slept:5.4 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta Park. 1 x 3.15km lap (7:11; PB is 6:21). Short ride after long wait for blood test collection. HRM didn't connect after stop. 21°C.
4 PM

Walk (commute) 19:40 [1] 1.57 km (12:34 / km) +37m 11:14 / km
weight:66kg

Berowra Station>Muxlow Motors. 18°C.

Parramatta Park - 1 lap - Splits

Tuesday Sep 5, 2017 #

1 PM

Bike (road/path) 45:43 intensity: (6 @0) + (1:31 @1) + (18:16 @2) + (24:59 @3) + (51 @4) 15.55 km (20.4 kph) +160m
ahr:130 max:152 rhr:84 slept:5.65 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (CW). 19°C. TE 2.6.

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