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Training Log Archive: michalmy

In the 7 days ending Apr 12, 2020:

activity # timemileskm+m
  Bike3 2:30:16 33.98(13.6/h) 54.69(21.8/h) 763
  MTB2 1:24:53 13.3(9.4/h) 21.4(15.1/h) 405
  Run1 28:21 3.05(9:17) 4.91(5:46) 7
  Total6 4:23:30 50.33(5:14) 81.0(3:15) 1174
  [1-5]6 4:22:35
averages - sleep:7.2 rhr:80 weight:64.6kg

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MoTuWeThFrSaSu

Sunday Apr 12, 2020 #

6 PM

Note
slept:7.3 weight:64kg (rest day)

Easter Sunday. Adam came over for lunch. Set up a Zoom meeting with the rest of the family afterwards on the big TV. Robert (Brooklyn); Mel (Wahroonga); Steve, Narelle & Ellen (in 2 rooms at Albury); Jim (Melbourne); Henry (Warnambool); and Eddie & Emma (Kings Park, Perth). Almost had a Brady Bunch layout with eight different windows. Thought I might have time for a late long MTB around Berowra but the family Trouble games went overtime.
Headlines: 'Zigzag path to freedom' (easing restrictions) / Rule Britannia (William Haggas / Tom Marquand / Addeybb, racing)

Saturday Apr 11, 2020 #

4 PM

Bike hills (road) 48:45 intensity: (26 @1) + (5:20 @2) + (30:34 @3) + (12:25 @4) 16.65 km (20.5 kph) +285m
ahr:140 max:159 rhr:69 slept:7.9 weight:64kg shoes: Giant Roam XR1 (white)

Berowra Waters<>Vision Valley. Started the climb with a couple of cyclists who were only half way round their long ride. They blew me away after about 2km, but I kept them within sight until the top. The western climb from Berowra Waters to Berrilee & Arcadia is much tougher than the eastern climb to Berowra. My lungs were burning so bad. Reminds me how I used to feel after the first 800m race of every season. Climb: 3.6km, +203m, 17:59. Fast descent: 4:58, 63.6km/h. 19°C. TE 3.0.
Relive: https://www.relive.cc/view/vevYVjXByyO (pic - looking north from the Berowra Waters ferry)
Headlines: 'Russian roulette' - Outraged Ruby Princess passengers say the cruise company took risks with their lives / 'We could do it tomorrow if we wanted': V'landys hits back as May return queried (league)

BWF west side - up & back - Splits

Friday Apr 10, 2020 #

1 PM

MTB hills (trail) 41:38 intensity: (23 @0) + (1:49 @1) + (5:09 @2) + (33:15 @3) + (1:02 @4) 10.76 km (15.5 kph) +211m
ahr:136 max:151 rhr:79 slept:7.5 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

Rain finally cleared. Had a lot of fun today. Slowly getting used to how hard I ride certain sections. Hit one hump too fast and almost got a little too much air for comfort. 12 walkers. 21°C. TE 2.5.
Relive: https://www.relive.cc/view/vAOZBEM49oO - Today's pic is Impossible Hill #2. It's steeper than it looks. I can almost get to the first step before I begin to lose traction. Only managed to peddle to the top when the conditions were just right.
Headlines: Virus cases spreading inside NSW hospitals / Television drama - V'landys seeks peace with Nine after broadcaster launches stunning attack or game's administration (league)

South to North trail - Splits

Thursday Apr 9, 2020 #

2 PM

Bike (road) 51:08 intensity: (1 @0) + (1:06 @1) + (7:20 @2) + (42:22 @3) + (19 @4) 19.22 km (22.6 kph) +258m
ahr:136 max:150 rhr:87 slept:7.9 weight:65kg shoes: Giant Roam XR1 (white)

Getting used to the hills combination. Doesn't seem as far as it used to. 19°C. TE 2.8.
Relive: https://www.relive.cc/view/vLqeNPzWMdv (pic - view NW towards Muogamarra, just after Cowan)
Headlines: Border Force allowed Ruby Princess back into Sydney / Game on - ARLC backs May return - Deputy Premier says NRL can aid recovery (league)

Wednesday Apr 8, 2020 #

1 PM

Run intervals (grass track) 28:21 intensity: (14 @1) + (2:28 @2) + (15:01 @3) + (10:38 @4) 4.91 km (5:46 / km) +7m 5:44 / km
ahr:144 max:167 rhr:87 slept:6.35 weight:65kg shoes: Nike Air Zoom Pegasus 33 (blu)

Berowra Oval. 8 x 200m @ 75-80% (with 200m walk/jog recovery). No markings so I did a couple of measured laps to work out what 200m would be. A bit surer under foot than Holroyd was. Short XC run warm down. Three other people and a dog walking laps. R achilles a bit sore afterwards. 19°C. TE 2.8.
38" (1:24), 36" (1:37), 39" (1:27), 37" (1:41) - reverse direction - 40" (1:30), 38" (1:39), 41" (1:35), 37".
Relive: https://www.relive.cc/view/vwq17N9RNLO
Headlines: *Pell goes free (*first non-coronavirus headline since 9/3) / We're human beings first (Cameron Smith, league)

Tuesday Apr 7, 2020 #

1 PM

Bike (road) 50:23 intensity: (16 @0) + (52 @1) + (12:47 @2) + (36:28 @3) 18.82 km (22.4 kph) +220m
ahr:133 max:149 rhr:79 slept:6.8 weight:65kg shoes: Giant Roam XR1 (white)

Berowra<>Parklands Road, Mt Colah. Another variation on the south route. I can feel myself getting stronger on the hills. 19°C. TE 2.6.
Relive: Today's pic is of Paul's Lighting on the Pacific Hwy at Mt Colah. Paul has good deals on lights and, being an electrician, he can install them too. My friend Yvette works there part time - at least I hope she still does - https://www.relive.cc/view/vdvmBNm5oxO
Headlines: Testing on the beaches - Specialised clinics from Bondi to Byron Bay / Pointless exercise (league)

Monday Apr 6, 2020 #

1 PM

MTB hills (trail) 43:15 intensity: (15 @0) + (1:47 @1) + (11:08 @2) + (30:05 @3) 10.64 km (14.8 kph) +194m
ahr:131 max:149 rhr:81 slept:6.45 weight:64.5kg shoes: Giant XTC Adv 29er 2 (grey)

I thought the trail was getting a bit drier until I reached the Ti-Tree end. It was shocking. 3 walkers. 21°C. TE 2.5.
Relive: https://www.relive.cc/view/vXOnE5YeRBv (pic - low tide at Berowra Creek)
Headlines: Bigger bailout to cover casuals / RA still paying off Folau as Brumbies get full wage in absence of RUPA deal (rugby)

North to South trail - Splits

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