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Training Log Archive: michalmy

In the 7 days ending May 27, 2018:

activity # timemileskm+m
  Bike6 3:30:10 44.06(12.6/h) 70.91(20.2/h) 1044
  Official1 1:42:39 3.48(29:32) 5.59(18:21)
  Orienteering1 43:15 3.76(11:30) 6.05(7:09) 2914 /18c77%
  Walk2 42:48 1.97(21:42) 3.17(13:29) 79
  Total10 6:38:52 53.27(7:29) 85.73(4:39) 115214 /18c77%
  [1-5]10 6:37:39
averages - sleep:6 rhr:87 weight:67kg

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MoTuWeThFrSaSu

Sunday May 27, 2018 #

Event: Metro League #3 - Ropes Creek
 

Note

Bethany won the elite women's Balmoral Burn race this morning, picking up a cheque for $3000 in the process. Not bad for 102 seconds work. Olympian Annelise Rubie was one of her victims. The Burn is a 420m long sprint straight up (+70m) Awaba Street.

C • Impressive! 3
6 AM

Bike (commute) 30:08 intensity: (2 @0) + (2:12 @1) + (7:56 @2) + (19:58 @3) 9.4 km (18.7 kph) +160m
ahr:130 max:147 rhr:88 weight:67kg shoes: Giant Roam XR1 (white)

Home > Berowra Station - trains - Mt Druitt Station > Tregear Reserve. 13°C. TE 2.3.
10 AM

Orienteering race (MetrO League 3) 43:15 intensity: (8 @1) + (27 @2) + (5:39 @3) + (26:11 @4) + (10:50 @5) *** 6.05 km (7:09 / km) +29m 6:59 / km
ahr:161 max:179 spiked:14/18c rhr:104 slept:5.33 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Ropes Creek", Tregear. Div 3: 5.4km, +25m, 17c. MP on #17. Should have been a good course for me but my achilles were a bit sore from running to make the train at Gymea yesterday. Most of the kms involved running across playing fields but there were also legs through waist-high grass and excursions into the green around the creek. 14°C. TE 3.7.
#1/2 - slow to get my bearings with #1+2 very close together. #3/4/5 - nicely into the flatter sections. #6 - a bit confused by the vegetation (lost 2:30). #7-12 - OK. #13 - thought I might have gone too far and needlessly backtracked (-1:20). #14-16 - OK. #17 - misread location of final control and punched the wrong one. Best legs: #8 (2nd/35); #3/4/5 (3rd). Best pos: 3rd/35 (#5). On track to finish about 16th/35.
Relive: https://www.relive.cc/view/g21002840012

11 AM

Bike (commute) 32:00 intensity: (6 @0) + (4:46 @1) + (15:39 @2) + (11:29 @3) 9.49 km (17.8 kph) +328m
ahr:123 max:139 rhr:87 weight:67kg shoes: Giant Roam XR1 (white)

Tregear Reserve > Mt Druitt Station - trains - Berowra Station > home. 20°C. TE 2.1.

Div 3 - Splits

Saturday May 26, 2018 #

10 AM

Official (ANSW umpire) 1:42:39 [1] 5.59 km (18:21 / km)
slept:6.05 weight:67kg shoes: New Balance MX624ABv4 (black)

NSW Cross Country Relay Championships, Miranda Park. 10.30am-4pm. Two-hour train trip each way to/from Gymea. 21°C.

Friday May 25, 2018 #

6 PM

Bike (commute) 5:12 [2] 1.68 km (19.4 kph) +20m
slept:4.9 weight:67kg shoes: Giant Roam XR1 (white)

From Berowra Station. 16°C.

Thursday May 24, 2018 #

1 PM

Bike (path) 52:50 intensity: (26 @0) + (1:58 @1) + (15:03 @2) + (35:10 @3) + (13 @4) 18.9 km (21.5 kph) +152m
ahr:132 max:152 rhr:79 slept:5.55 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (CW). Fluvax today - no problems. 20°C. TE 2.5.
Relive: https://www.relive.cc/view/g20911300493
6 PM

Walk (commute) 21:18 [1] 1.6 km (13:19 / km) +34m 12:02 / km
weight:67kg

From Berowra Station. 17°C.

Wednesday May 23, 2018 #

1 PM

Bike (path/road) 43:36 intensity: (10 @0) + (48 @1) + (15:42 @2) + (26:55 @3) + (1 @4) 15.85 km (21.8 kph) +147m
ahr:131 max:150 rhr:85 slept:5.4 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Merrylands West loop (CW). 22°C. TE 2.2.
Relive: https://www.relive.cc/view/g20880715755
7 PM

Walk (commute) 21:30 [1] 1.57 km (13:40 / km) +45m 11:57 / km
weight:67kg

From Berowra Station. 18°C.

Tuesday May 22, 2018 #

1 PM

Bike hills (road/path) 46:24 intensity: (29 @0) + (28 @1) + (11:34 @2) + (28:27 @3) + (5:26 @4) 15.59 km (20.2 kph) +237m
ahr:137 max:195 rhr:80 slept:4.95 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (CW). Legs and knees felt surprisingly good. Crazy warm weather again. 26°C. TE 2.5.
Relive: https://www.relive.cc/view/g20848152555

Monday May 21, 2018 #

Note
slept:9.5 weight:67kg (rest day)

Final leg home from Grafton (570km, 6.5 hours).

Totals for the weekend: 50.12km, +937m, 52c, 5h42'29", 2xMP, 2089km (car).
C • Totals 2

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