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Training Log Archive: michalmy

In the 7 days ending Dec 1, 2019:

activity # timemileskm+m
  Official1 2:12:56 3.75(35:26) 6.04(22:01)
  Bike3 1:36:23 20.93(13.0/h) 33.68(21.0/h) 311
  Run2 47:18 5.35(8:50) 8.61(5:30) 85
  Total6 4:36:37 30.03(9:13) 48.33(5:43) 396
  [1-5]6 4:34:38
averages - sleep:6.7 rhr:80 weight:66kg

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Saturday Nov 30, 2019 #

11 AM

Official (ANSW track referee) 2:12:56 [1] 6.04 km (22:01 / km)
slept:8.4 weight:66kg shoes: New Balance MX624ABv4 (black)

Treloar Shield, Sydney Olympic Park Athletics Centre. 11.30am-7pm. 24°C. AQI 165. Filled in as track referee when Susan couldn't make it. One DQ in the men's 400 for a serious lane infringement and a couple of warnings for some minor overstepping. Amazing to see a sub-46" run from the first heat. Another warning in a 1500 to a young boy causing obstruction trying to get unboxed. Problems with the lap counting for the final men's 5000. I didn't record #21 crossing the finish line for the last 5 laps, but a teenage lap scorer had recorded 400m splits at feasible intervals. No reports of a DNF for #21. Photofinish had no one crossing the finish line at the designated time. Eventually had to conclude that #21 had stopped running after about 3km. No idea what the young lap scorer was watching.

Friday Nov 29, 2019 #

12 PM

Bike (path) 53:18 intensity: (45 @0) + (3:12 @1) + (20:15 @2) + (29:06 @3) 19.14 km (21.5 kph) +121m
ahr:127 max:147 rhr:73 slept:5.0 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (CW). Achilles very stiff again after yesterday's run. 29°C. TE 2.6. AQI 156 (very poor).
Relive: https://www.relive.cc/view/vMv85gdEdPO

Thursday Nov 28, 2019 #

1 PM

Run (XC) 23:31 intensity: (4 @0) + (35 @1) + (1:26 @2) + (14:27 @3) + (6:59 @4) 4.23 km (5:34 / km) +38m 5:19 / km
ahr:144 max:163 rhr:83 slept:5.7 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Parramatta Park-Cumberland Hospital loop. Achilles felt OK so I went for my 2nd run for the week. Encountered some locked gates at the hospital which disrupted my rhythm. 23°C. TE 2.6.
Relive: https://www.relive.cc/view/v26M8rgYpEO

Wednesday Nov 27, 2019 #

12 PM

Bike hills (road) 37:21 intensity: (36 @0) + (3:21 @1) + (15:56 @2) + (16:49 @3) + (39 @4) 13.07 km (21.0 kph) +173m
ahr:128 max:151 rhr:82 slept:7.65 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). 27°C. TE 2.6. AQI 276 (hazardous).
Relive: https://www.relive.cc/view/vPOpW3yJYEv

Northmead to Carlingford - Splits

Tuesday Nov 26, 2019 #

12 PM

Bike (road) 5:44 intensity: (31 @0) + (3:12 @1) + (2:01 @2) 1.47 km (15.4 kph) +17m
ahr:103 max:120 rhr:80 slept:5.05 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta. Was going to do the North Rocks hill loop, but I felt some gusty winds and heavy drops of rain coming with increasing frequency. The storm never arrived. 33°C. 37%rh. AQI 123 (poor).

Monday Nov 25, 2019 #

1 PM

Run hills (XC) 23:47 intensity: (3 @0) + (21 @1) + (52 @2) + (18:52 @3) + (3:39 @4) 4.38 km (5:26 / km) +47m 5:09 / km
ahr:142 max:155 rhr:83 slept:8.5 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Parramatta Park area. 33°C. 37%rh. TE 2.5.
Relive: https://www.relive.cc/view/vLqeNJnkmdv

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