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Training Log Archive: michalmy

In the 7 days ending Jun 21, 2020:

activity # timemileskm+m
  Bike3 4:07:12 51.92(12.6/h) 83.56(20.3/h) 1072
  MTB4 2:44:47 26.53(9.7/h) 42.69(15.5/h) 811
  Total7 6:51:59 78.45(5:15) 126.26(3:16) 1883
  [1-5]7 6:51:06
averages - sleep:6.6 rhr:88 weight:66.9kg

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MoTuWeThFrSaSu

Sunday Jun 21, 2020 #

12 PM

Bike (very long road) 2:39:55 intensity: (39 @1) + (27:00 @2) + (2:09:37 @3) + (2:39 @4) 53.85 km (20.2 kph) +673m
ahr:135 max:167 rhr:89 slept:7.9 weight:66kg shoes: Giant Roam XR1 (white)

Maroota > Wisemans Ferry > Sackville North > Maroota loop (ACW). Nice 185m descent to WF between 7.5-11.5km. The winding River Road (32km) was more undulating than I expected and the final 3km (+100m) to Sackville Ferry Road almost depleted all my remaining energy. But I still had another 11km to find my car with another 100m in climb. (Changed my auto splits from 1km to 5km after 20km.) 15°C. TE 3.0.
Relive: https://www.relive.cc/view/v26M8LWV13O - Today's pics: Hawkins Lookout over the Hawkesbury River; Wisemans Ferry; Webbs Creek Ferry; sandstone erosion above River Road at Leets Vale; Lower Portland Ferry.
Headlines: Half-price fines for welfare recipients (revenue reforms) / Bombshell (Conor McKenna, AFL)

Saturday Jun 20, 2020 #

12 PM

MTB hills (long trails) 1:06:33 intensity: (20 @0) + (1:49 @1) + (18:17 @2) + (42:21 @3) + (3:46 @4) 16.39 km (14.8 kph) +308m
ahr:134 max:159 rhr:83 slept:5.6 weight:67kg shoes: Giant XTC Adv 29er 2 (grey)

Berowra<>Mt Kuring-gai trails: Ti-Tree > Bambil-Hamley > Gandah Ridge > Hamley-Bambil. It's been a few years since my last visit on the Bambil trail (13/11/16). Quite short (1.2km) but has some steep sections. Went as far as the bike could take me at Gundah Ridge and completed a slow lap of the minibike race track before heading back. Skipped the Ti-Tree return as the Swans v North TV game was coming up. 11 walkers; 1 runner; 1 MTB. 15°C. TE 2.7.
Relive: https://www.relive.cc/view/vKv24pWxYo6 (pic - Berowra Waters Marina from Gundah Ridge, Mt Kuring-gai)
Headlines: NSW the target of cyber attack / Blue and gold rush (Parramatta, league)

Friday Jun 19, 2020 #

5 PM

MTB (trail) 17:28 intensity: (29 @1) + (1:20 @2) + (13:02 @3) + (2:37 @4) 4.82 km (16.6 kph) +94m
ahr:143 max:152 rhr:92 slept:7.45 weight:67kg shoes: Giant XTC Adv 29er 2 (grey)

Quick ride after sunset, just before it got too dark to see. Rode hard on the outward leg. Overall 10" PB on a ride from 12/08/15. 13°C. TE 3.0.
Relive: https://www.relive.cc/view/vZqNNVw9JGq
Headlines: $7b hole in state roads funding / Olympique gold - 'For me to be going there is surreal ... I just can't wait' (Ellie Carpenter, soccer)

Thursday Jun 18, 2020 #

1 PM

Bike (road) 45:10 intensity: (3 @0) + (27 @1) + (3:16 @2) + (40:56 @3) + (17 @4) + (11 @5) 15.04 km (20.0 kph) +237m
ahr:139 max:178 rhr:89 slept:6.6 weight:67kg shoes: Giant Roam XR1 (white)

Berowra circuit. Planned to do the dash down & back from Berowra Waters while the ferry is out of action until mid July for a ramp upgrade. Stopped 1km into my descent by a stop-go man ahead of some roadworks. He said the road would open in another 45' so I turned around. Disappointed that my western riding option is unavailable while the through traffic is stopped. 15°C. TE 2.9.
Relive: https://www.relive.cc/view/v4OGmkGGL5q (pic - feral swing at the end of Currawong Road)
Headlines: Threat of jump in ATAR cut-offs / Boas and baseball bats (Michael Maguire, league)

Wednesday Jun 17, 2020 #

4 PM

MTB hills (trail) 39:17 intensity: (6 @0) + (1:00 @1) + (2:00 @2) + (32:07 @3) + (4:04 @4) 10.73 km (16.4 kph) +198m
ahr:142 max:156 rhr:88 slept:6.85 weight:67kg shoes: Giant XTC Adv 29er 2 (grey)

MTB fun. Planned road ride deferred due to wet roads. Rode fast on the flat sections. Always good to go sub-40' on this course. 1:14 off my PB. 3 walkers; 1 dog; 1 runner; 4 brush turkeys. 13°C. TE 3.0.
Relive: https://www.relive.cc/view/vZqNNVxQKGq (pic - this is a real road to nowhere)
Headlines: Payne lashes China, Russia / States push for CA board reform in the aftermath of Roberts exit (cricket)

North to South trail - Splits

Tuesday Jun 16, 2020 #

1 PM

MTB hills (trail) 41:29 intensity: (23 @0) + (1:25 @1) + (3:23 @2) + (27:37 @3) + (8:41 @4) 10.75 km (15.5 kph) +210m
ahr:141 max:162 rhr:87 slept:5.65 weight:67kg shoes: Giant XTC Adv 29er 2 (grey)

Really glad to be back on my 29er again. Surprising warm weather and I was a little overdressed. 2 walkers; 1 runner. 16°C. TE 3.1.
Relive: https://www.relive.cc/view/vevYVYBm5JO (pic - Berowra Creek from Naa Badu Lookout - interesting light, shade, reflections)
Headlines: Chinese mine new threat to artefacts / A hard act to follow (Noel Kelly 1936-2020, league)

South to North trail - Splits

Monday Jun 15, 2020 #

1 PM

Bike (road) 42:07 intensity: (1 @0) + (22 @1) + (5:39 @2) + (33:49 @3) + (2:16 @4) 14.67 km (20.9 kph) +163m
ahr:137 max:153 rhr:89 slept:6.3 weight:67kg shoes: Giant Roam XR1 (white)

Berowra circuit. Got impatient on my recovery and headed out for a ride without hills. Didn't push too hard. Will have another week's break from running. 18°C. TE 2.8.
Relive: https://www.relive.cc/view/v4OGmkGGL5q
Headlines: Banks warned: stand up to Beijing / V-ital signs (Dragons, league)

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