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Training Log Archive: michalmy

In the 7 days ending Jan 13, 2019:

	activity	#	time	miles		km		+m
	Bike	2	3:57:31	50.33	(12.7/h)	81.0	(20.5/h)	1320
	Walk	3	3:27:07	9.83	(21:04)	15.82	(13:05)	241
	Official	2	2:40:17	4.15	(38:37)	6.68	(24:00)
	MTB	1	43:07	6.71	(9.3/h)	10.8	(15.0/h)	190
	Total	8	10:48:02	71.03	(9:07)	114.31	(5:40)	1751
	[1-5]	8	10:47:33
averages - sleep:5.8 rhr:84 weight:67kg

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Sunday Jan 13, 2019 #

8 AM

Official (LANSW umpire/starter) 1:42:55 [1] 4.29 km (24:00 / km)
slept:4.55 weight:67kg shoes: New Balance MX624ABv4 (black)

Trans-Tasman Challenge, Campbelltown Athletics Centre. 8.30am-5pm. NSW v Auckland in U11s & U12s athletics. Apparently, after 44 years, next year's edition in NZ will be the last one. (Too expensive for the travelling team, perhaps?) Track umpire (am): 400s, 100s, 1500s. Starter (pm): 200s, 800s, 400s & relays. 27°C.

6 PM

Walk (dog) 14:49 [1] 0.86 km (17:09 / km) +37m 14:07 / km
weight:67kg shoes: New Balance MX624ABv4 (black)

Berowra. 22°C.

Saturday Jan 12, 2019 #

1 PM

Walk (course planning) 25:36 [2] 3.14 km (8:08 / km) +37m 7:42 / km
slept:5.8 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Georges Heights", Mosman. Happy with yesterday's long course. Tried to set a slightly shorter course using existing controls but with different combinations. Goal achieved with only two common legs. Actual distance 2.98km, +47m, 17c. Perfectly within the 2.5-3km target range. Short (easy) course next. 27°C.

3 PM

Official (ANSW chief track umpire) 57:22 [1] 2.39 km (24:00 / km)
weight:67kg shoes: New Balance MX624ABv4 (black)

Illawarra Track Classic, Kerryn McCann Athletic Centre, Wollongong. 3.45-8.30pm. Pretty low key despite being the evening of the NSW 60m and one mile championships. 24°C.

Friday Jan 11, 2019 #

2 PM

Walk (course planning) 2:46:42 [1] 11.82 km (14:06 / km) +168m 13:10 / km
slept:7.0 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Georges Heights", Mosman. Course planning for my sprint event on 3 Feb. I have the long course just about sorted - a touch under 4km by the most direct route (3.82km, +58m, 23c). I just need to come up with a medium and a shorter course as per the new offerings this summer. 22°C.

Thursday Jan 10, 2019 #

3 PM

Bike long (road) 1:57:52 38.75 km (19.7 kph) +626m
ahr:133 max:161 rhr:81 slept:5.6 weight:67kg shoes: Giant Roam XR1 (white)

Berowra > West Ryde. A vague plan to follow the railway line south so that I could catch a train home when I was done. Got diverted on to a bike path at Eastwood but it wasn't really taking me where I wanted to go. Light rain as I neared West Ryde so this seemed like a good place to get some Maccas whilst I waited for my train. 21°C. TE 3.2.
Relive: https://www.relive.cc/view/g28835468736

Wednesday Jan 9, 2019 #

11 AM

MTB hills (trails) 43:07 10.8 km (15.0 kph) +190m
ahr:138 max:155 rhr:81 slept:6.05 weight:67kg shoes: Giant XTC 27.5 2 (red)

30°C. 53%rh. TE 3.1.
Relive: https://www.relive.cc/view/g28782284266

North to South trail - Splits

Tuesday Jan 8, 2019 #

1 PM

Bike long (hill) 1:59:39 42.26 km (21.2 kph) +694m
ahr:137 max:158 rhr:89 weight:67kg shoes: Giant Roam XR1 (white)

Berowra > Mt White > Brooklyn. Planned to follow the Old Pacific Highway to the Hawkesbury River Bridge. Loved the twisting descent: 4.16km, -182m, 5'32", 54km/h max. And then up the other side to Mt White: 3.88km, +162m, 19'12". Happy to come back to the Hawkesbury on a fast descent (6'08", max 61.8km/h) but didn't want to ride up the other side again. So I followed the river to Brooklyn and caught the train to Berowra. I ended up doing just a tad more than a marathon. Longest ride since Jan 2015. First 40km+ ride since Jan 2017. 30°C. 95%rh. TE 3.2.
Relive: https://www.relive.cc/view/g28742214081 (interesting to see how Relive coped with the train segment when Garmin was paused)

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