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Training Log Archive: michalmy

In the 7 days ending Apr 19, 2020:

activity # timemileskm+m
  Bike3 3:28:49 46.13(13.3/h) 74.24(21.3/h) 1033
  MTB3 2:57:11 25.29(8.6/h) 40.69(13.8/h) 823
  Physical work1 59:43 1.0(59:44) 1.61(37:07) 7
  Run1 41:03 4.2(9:46) 6.76(6:04) 165
  Total8 8:06:46 76.62(6:21) 123.3(3:57) 2027
  [1-5]8 8:03:53
averages - sleep:6.9 rhr:78 weight:64kg

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MoTuWeThFrSaSu

Sunday Apr 19, 2020 #

11 AM

Physical work (lawnmowing) 59:43 [1] 1.61 km (37:07 / km) +7m 36:18 / km
weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Mostly backyard mowing & paving stone weeding. 21°C.
3 PM

MTB hills (trails) 55:32 intensity: (7 @0) + (3:09 @1) + (25:07 @2) + (27:09 @3) 13.25 km (14.3 kph) +279m
ahr:127 max:146 rhr:80 slept:6.95 weight:64kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (CW): Turner loops > Turner-Woodcourt-Lonsdale-Cliffview > Wanda-Alan-Warrego > Warrina-Mary Wall. Explored a few more tracks at the end of Turner Road. Stopped to chat with Wayne Bingham half way up The Gully Road. 19°C. TE 2.2.
Relive: https://www.relive.cc/view/vevYVWV9oJO (pic - The Berowra Bluesmobile)
Headlines: MPs shun voluntary virus app (privacy fears) / The big crash (cricket)

Saturday Apr 18, 2020 #

2 PM

Bike hills (long road) 1:58:40 intensity: (1:31 @1) + (17:41 @2) + (1:32:34 @3) + (6:54 @4) 42.64 km (21.6 kph) +559m
ahr:138 max:159 rhr:70 slept:8.95 weight:64kg shoes: Giant Roam XR1 (white)

Old Mooney Mooney Creek Bridge - Central Mangrove loop (CW). The opposite direction of the ride I did two Sundays ago. Virtually all uphill (+379m/-82m) for the first 19km (1 hour). I had a nice tail wind for parts of the return. Only one locked gate near the reptile park. Just 1:20 faster than last time. 17°C. TE 3.3.
Relive: https://www.relive.cc/view/vMq5domVZ86 (pic - Mooney Mooney Creek from the old bridge looking south)
Headlines: Principals angry at part-time class plan / King maker - 'It's too hard being a lady jockey' - Gai Waterhouse (Rachel King, racing)

Friday Apr 17, 2020 #

1 PM

MTB hills (trail) 38:46 intensity: (13 @0) + (1:03 @1) + (2:58 @2) + (33:32 @3) + (1:00 @4) 10.72 km (16.6 kph) +191m
ahr:139 max:156 rhr:81 slept:5.6 weight:64kg shoes: Giant XTC Adv 29er 2 (grey)

Trail has dried up a lot. Still muddy at the Ti-Tree end. Just 43" off my course PB. 23°C. TE 3.0.
Relive: https://www.relive.cc/view/vevYVjP7RyO
Headlines: End of the beginning: shackles set to be eased / Plate class (Cox Plate, racing)

North to South trail - Splits

Thursday Apr 16, 2020 #

2 PM

Bike (road) 50:59 intensity: (4 @0) + (1:18 @1) + (18:27 @2) + (31:10 @3) 18.49 km (21.8 kph) +216m
ahr:131 max:147 rhr:85 slept:7.0 weight:64kg shoes: Giant Roam XR1 (white)

Berowra<>Mt Colah shops. Planned to go a bit further but I felt a few spots of rain and the radar indicated some more coming from the south. (It never came.) Late start because I had to wait for another inspection by the contractors who replaced our roof after the 20/12/18 hailstorm. One skylight leaks, two solar panels still not working, and the wrong type guttering was put on the back eave. 24°C. TE 2.4.
Relive: https://www.relive.cc/view/vevW74dgJGv (pic - World's shortest school zone outside Mt Kuring-gai Public School is not even 50m long)
Headlines: Premier and PM at odds over schools / Flight delayed (NZ Warriors, league)

Wednesday Apr 15, 2020 #

1 PM

Run hills (trail) 41:03 intensity: (8 @0) + (35 @1) + (3:07 @2) + (19:26 @3) + (17:47 @4) 6.76 km (6:04 / km) +165m 5:25 / km
ahr:145 max:158 rhr:72 slept:6.2 weight:64kg shoes: Nike Air Zoom Pegasus 33 (blu)

Got into a good rhythm from about 1.5km to the turn. A bit sluggish on the way back. How I recover after each hill is a good indicator of how my fitness might be improving. Both Achilles a bit stiff now that I've cooled down. 24°C. TE 3.0.
Relive: https://www.relive.cc/view/vevW74L2myv
Headlines: New app to track spread of virus / No green light for NRL yet ... - Nine wants two exclusive games per week under new broadcast deal (league)

Tuesday Apr 14, 2020 #

1 PM

Bike (hill road) 39:10 intensity: (26 @0) + (27 @1) + (4:03 @2) + (23:11 @3) + (9:51 @4) + (1:12 @5) 13.11 km (20.1 kph) +257m
ahr:143 max:186 rhr:77 slept:7.0 weight:64kg shoes: Giant Roam XR1 (white)

Berowra<>Berowra Waters Ferry. A good day to do this ride as the ferry is closed for maintenance on the second Tuesday each month. Looks like this could be regular ride if I mix it up with some flatter stuff either before I go down or after I come back up. Did a quick circuit of Wyanna Street before taking the plunge (50.6km/h). Need to work out where to set the segments for the AP training course. HR peaked at 186bpm on the scary descent. 24°C. TE 3.1.
Relive: https://www.relive.cc/view/v8qkNYE23K6 (pic - Berowra Waters Marina)
Headlines: Mass tests to stamp out virus hotspots / 'I want to play NRL in 2020' - Cooper desperate to realise 'lifelong dream' with stint in 13-man code - ... and Meninga's keen as fantasy switch moves closer to reality (Quade Cooper, league)

BWF east side - down & back - Splits

Monday Apr 13, 2020 #

8 AM

MTB long (hills trails/road) 1:22:53 intensity: (1:55 @0) + (10:18 @1) + (46:51 @2) + (23:49 @3) 16.72 km (12.1 kph) +353m
ahr:121 max:148 rhr:78 slept:6.7 weight:64kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (ACW): Mary Wall-Warrina > Warrego-Alan-Wanda > Cliffview-Lonsdale-Woodcourt-Turner > Turner single tracks. Spent some time trying to decipher the single track loops at the N end of Turner road. Quite rocky in parts with a couple of serious drops. So many people out on the streets and trails walking their dogs and children. 11 walkers, 5 dogs, 4 bikes, 3 runners on the trails. 14°C. TE 2.2.
Relive: https://www.relive.cc/view/vevYVj89MJO (pic - looking NE from the Turner single track network)
Headlines: NSW gives a $440m lifeline to tenants / Spree agents (league)

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