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Training Log Archive: michalmy

In the 7 days ending May 12, 2018:

	activity	#	time	miles		km		+m
	Bike	5	3:08:45	41.93	(13.3/h)	67.47	(21.4/h)	634
	Walk	4	1:22:25	4.09	(20:10)	6.58	(12:32)	142
	Orienteering	1	17:57	1.71	(10:30)	2.75	(6:31)	47	23 /	24c	95%
	Warm up / cool down	1	7:44	0.84	(9:11)	1.36	(5:42)	18
	Total	11	4:56:51	48.56	(6:07)	78.16	(3:48)	841	23 /	24c	95%
	[1-5]	11	4:56:26
averages - sleep:6.1 rhr:93 weight:67kg

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Saturday May 12, 2018 #

Event: ACT Sprint Distance Championships: ACT League #5 & NSW League #5, Canberra

1 PM

Warm up / cool down (park) 7:44 1.36 km (5:42 / km) +18m 5:21 / km
ahr:151 max:166 rhr:86 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

Canberra Grammar School, Red Hill ACT. 13°C. TE 2.3. Light rain. Felt fast and ready to race after my warm-up from 1330 for a 1408 start, only to be told that my start time had been pushed back to 1452.

2 PM

Orienteering race (ACT SD Champs / NSW SL5) 17:57 *** 2.75 km (6:31 / km) +47m 6:01 / km
ahr:171 max:185 spiked:23/24c rhr:120 slept:6.5 weight:67kg shoes: Nike Zoom Flyknit Streak

"Canberra Grammar School", Red Hill ACT. M45AS/Hard 5: 2.6km, 23c. 1st/5 in M45AS (1:53 ahead of Andrew Hobson). 5th/19 on H5. Best legs: 16,18,23,F (1st/19). Best pos: 5th/19 (#3,11-16,19-F).
I sort of knew what to expect having run this map at the Aus Champs in 2013. Navigated very carefully this time. I might have taken a longer route to #12 as I wasn't sure if a gate was open. Map flip at #13. Only error was heading up a staircase too early approaching #17 (lost 25"). My first ACT title in 35 years! 12°C. TE 3.1.
Relive: https://www.relive.cc/view/g20525761468

Course 5 - Splits

Thursday May 10, 2018 #

12 PM

Bike (road) 46:02 16.16 km (21.1 kph) +193m
ahr:140 max:162 rhr:96 slept:5.7 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (ACW). Dropped off a soft Borobi from the Comm Games at Maya's house. Hope she likes it. They were impossible to get after the first week. Worked hard on the way back. 26°C. TE 3.0.
Relive: https://www.relive.cc/view/g20460510202

Wednesday May 9, 2018 #

7 AM

Walk (commute) 20:24 [1] 1.59 km (12:51 / km) +59m 10:50 / km
weight:67kg

To Berowra Station. 15°C.

1 PM

Bike (road) 21:18 8.56 km (24.1 kph) +65m
ahr:145 max:169 rhr:86 slept:6.6 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta Park. 2 x 3.15km laps (6:56, 6:49; PB is 6:21). Late lunch due to morning training course in the city. High tempo for the last lap and a third. 25°C. TE 2.9.
Relive: https://www.relive.cc/view/g20430562084

6 PM

Walk (commute) 19:47 [1] 1.7 km (11:37 / km) +24m 10:52 / km
weight:67kg

From Berowra Station. 21°C.

Parramatta Park - 2 laps - Splits

Tuesday May 8, 2018 #

12 PM

Bike (road/path) 47:37 15.89 km (20.0 kph) +181m
ahr:132 max:154 rhr:88 slept:6.75 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta<>Toongabbie loop (CW). 25°C. TE 2.6.
Relive: https://www.relive.cc/view/g20393628977

7 PM

Walk (commute) 19:57 [1] 1.59 km (12:32 / km) +31m 11:26 / km
weight:67kg

From Berowra Station. 20°C.

Monday May 7, 2018 #

7 AM

Bike (commute) 6:45 [2] 1.69 km (15.0 kph) +50m
weight:67kg shoes: Giant Roam XR1 (white)

To Berowra Station. 15°C.

12 PM

Bike long (path) 1:07:03 25.18 km (22.5 kph) +146m
ahr:142 max:160 rhr:81 slept:5.0 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta<>Kissing Point Park, Putney. 25°C. TE 3.2. Followed the bike path all the way to the end instead of going over Meadowbank or Ryde Bridges. Headwind both ways!
Relive: https://www.relive.cc/view/g20361002833

6 PM

Walk (commute) 22:17 [1] 1.69 km (13:09 / km) +29m 12:08 / km
weight:67kg

From Berowra Station. 22°C.

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