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Training Log Archive: michalmy

In the 7 days ending Feb 2, 2020:

activity # timemileskm+m
  Bike3 2:51:54 35.41(12.4/h) 56.99(19.9/h) 449
  MTB2 1:54:01 16.96(8.9/h) 27.29(14.4/h) 563
  Physical work1 1:16:27 1.3(58:54) 2.09(36:36) 18
  Orienteering1 33:48 2.38(14:14) 3.82(8:50) 9816 /22c72%
  Run1 23:51 2.69(8:53) 4.32(5:31) 31
  Total8 7:00:01 58.73(7:09) 94.51(4:27) 115816 /22c72%
  [1-5]8 6:56:32
averages - sleep:6.4 rhr:83 weight:66.3kg

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MoTuWeThFrSaSu

Sunday Feb 2, 2020 #

8 AM

MTB long (hills trails) 1:13:21 intensity: (58 @0) + (5:39 @1) + (45:12 @2) + (21:32 @3) 16.52 km (13.5 kph) +370m
ahr:123 max:143 rhr:78 slept:7.4 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Berowra trails (CW): Berkeley > Wymah > Currawong > Turner-Woodcourt-Lonsdale-Wideview-Cliffview > Wanda-Alan-Warrego > Warrina-Mary Wall. It's been a while since I've done these trails (March 2016). Couldn't remember a few entrances and missed one turn. Took it fairly easy. 27°C. TE 2.2.
Relive: https://www.relive.cc/view/vKv24VNV546
Headlines: Australia shuts door to China to stop virus - Chinese tourists barred - Australians told not to travel - Arrivals from China quaratined (escalating threat) / Eight expectations (Novak Djokovic, tennis)

Saturday Feb 1, 2020 #

Event: Sydney Sprint Series #1
 
9 AM

Orienteering race (sprint) 33:48 intensity: (11 @1) + (40 @2) + (15:51 @3) + (17:06 @4) *** 3.82 km (8:50 / km) +98m 7:50 / km
ahr:149 max:169 spiked:16/22c rhr:93 slept:7.5 weight:66kg shoes: Nike Zoom Flyknit Streak

"Cardinals Palace", Manly. Long: 3.3km, 21c. 39th/54 (17:38 behind Julian Dent). 28°C (it felt hotter). TE 3.1.
First time here for me. A former seminary (that Tony Abbott attended?) is now home to a management school. Quite tricky map with some paths, hidden stairs, irregular buildings, open and bushy areas on the side of a hill. A bit rusty, but a good first hit out for 2.5 months.
#1 - Too high (lost 25"). #2 - Overran (-1:30). #7 - Overran (-45"). #8 - Wrong stairs (-50"). #13 - Too far left (-1'). #14 - Too low (-1:10).
Relive: https://www.relive.cc/view/vYvrDgmrDx6
Headlines: Rescue mission ready for take-off - Jet on Standby - Virus, fires will hit economy hard / Summit special (Garbine Muguruza, tennis)

Friday Jan 31, 2020 #

12 PM

Bike hills (road) 50:53 intensity: (1:22 @0) + (2:50 @1) + (25:44 @2) + (20:57 @3) 15.3 km (18.0 kph) +172m
ahr:126 max:149 rhr:72 slept:7.05 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (CW). Took it a little bit easier than usual. Hot, and sprint-O tomorrow morning. 37°C. 54%rh. TE 2.4.
Relive: https://www.relive.cc/view/vYvrDggDJx6
Headlines: Trapped by deadly virus and red tape (Australians in Wuhan) / Kenin fodder (tennis)

Thursday Jan 30, 2020 #

1 PM

Bike (path/road) 1:05:38 intensity: (21 @0) + (2:04 @1) + (25:58 @2) + (37:15 @3) 22.54 km (20.6 kph) +162m
ahr:129 max:148 rhr:82 slept:4.3 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Pemulwuy loop (ACW). Headwind on the way back. 33°C. 64%rh. TE 2.7.
Relive: https://www.relive.cc/view/vNOPnL7WJ2q
Headlines: Emergency flight to virus epicentre / Wait of history (Ashleigh Barty, tennis)

Pemulwuy to Guildford - Splits

Wednesday Jan 29, 2020 #

1 PM

Run (XC) 23:51 intensity: (1 @0) + (20 @1) + (42 @2) + (14:58 @3) + (7:50 @4) 4.32 km (5:31 / km) +31m 5:20 / km
ahr:146 max:156 rhr:88 slept:6.3 weight:66.5kg shoes: Nike Air Zoom Pegasus 33 (blu)

Parramatta Park-Cumberland Hospital loop. Felt good for the first 2km, then a bit tired. Pace a bit quicker than my last XC run a fortnight ago. 27°C. TE 2.8.
Relive: https://www.relive.cc/view/vdOR7GMM3r6
Headlines: Impact of virus hits students, workers (outbreak) / Service with a smile (Ashleigh Barty, tennis)

Tuesday Jan 28, 2020 #

1 PM

Bike (path/road) 55:23 intensity: (30 @0) + (56 @1) + (17:43 @2) + (35:50 @3) + (24 @4) 19.16 km (20.8 kph) +116m
ahr:132 max:151 rhr:82 slept:4.85 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (CW). Still a bit tired from yesterday or it could have been the humidity. Aircon not working in the office: 28C! 33°C. 67%rh. TE 2.6.
Relive: https://www.relive.cc/view/vwq17K7V7BO
Headlines: Virus fears Widen - $2b risk to economy - Australians still trapped in China / Greenberg to make call on Scott future - Raiders recruit hit with six charges - Alleged to have punched a police officer (Curtis Scott, NRL)

Monday Jan 27, 2020 #

11 AM

Physical work (lawnmowing) 1:16:27 [2] 2.09 km (36:36 / km) +18m 35:05 / km
weight:66kg shoes: Nike Zoom Vomero 7 (grey)

Back & front yards. 20°C.
5 PM

MTB hills (trail) 40:40 intensity: (17 @0) + (58 @1) + (8:01 @2) + (28:41 @3) + (2:43 @4) 10.77 km (15.9 kph) +193m
ahr:135 max:158 rhr:86 slept:7.6 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Felt fast on the Berkeley section but a bit lethargic on the hillier Ti-Tree section. Probably slowed by this morning's lawnmowing effort. Had to avoid a 1.25m black snake across the trail just before the Berkeley turn. 27°C. TE 2.8.
Relive: https://www.relive.cc/view/vrqDmeBJXLv
Headlines: Canberra threatens takeover of rivers (Murray-Darling) / Ash-stralia Day (Ashleigh Barty, tennis)

North to South trail - Splits

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