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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Jun 28, 2020:

activity # timemileskm+m
  MTB3 2:41:50 24.58(9.1/h) 39.55(14.7/h) 814
  Bike2 2:22:54 26.3(11.0/h) 42.32(17.8/h) 771
  Physical work1 1:15:00
  Run1 27:43 2.94(9:27) 4.72(5:52) 105
  Total7 6:47:27 53.81 86.6 1690
  [1-5]7 6:46:44
averages - sleep:7 rhr:91 weight:66kg

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MoTuWeThFrSaSu

Sunday Jun 28, 2020 #

12 PM

MTB hills (long trails) 1:00:19 intensity: (9 @0) + (3:36 @1) + (30:35 @2) + (25:59 @3) 13.92 km (13.8 kph) +315m
ahr:127 max:148 rhr:84 slept:7.4 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (CW): short Turner loop > Turner-Woodcourt-Lonsdale-Cliffview > Wanda-Alan-Warrego > Warrina-Mary Wall. Explored an unofficial MTB track being constructed near Woodcourt. Drop-offs too deadly for my liking. Might investigate the whole track on foot one day. 18 walkers with 4 dogs. 14°C. TE 2.3.
Relive: https://www.relive.cc/view/v36ArARMXGq (pic - off the Turner-Woodcourt trail)
Headlines: Targeted policing seeks to fill quota (search warrants) / World of difference (women's world cup, soccer)

Just found out that the winter athletics season is getting restarting next month with ANSW XC events planned for Dapto (short 19/7), Miranda (relays 8/8) & Nowra (long 22/8). Not sure if these with clash with ONSW State League. National XC planned for Adelaide on 3/10 subject to the SA border being open. Looking forward to orienteering on the Central Coast next Sunday and MTBO in Canberra the week after.

Saturday Jun 27, 2020 #

11 AM

Physical work (chainsawing) 1:15:00 [2]
weight:66kg shoes: New Balance 409 (white)

Chainsawing & log splitting. Gradually working my way through the woodpile. A lot of work but we save heaps on winter heating.
2 PM

Bike long (road/path) 1:28:34 intensity: (1:47 @1) + (24:57 @2) + (57:13 @3) + (4:37 @4) 25.59 km (17.3 kph) +424m
ahr:134 max:162 rhr:95 slept:8.6 weight:66kg shoes: Giant Roam XR1 (white)

7 Bridges loop (CW). S/F at Burns Bay Reserve. Max HR on the climb up the Anzac Bridge. Shaved a couple of kms by not following the usual route on the W side of Victoria Road at Rozelle. 14°C. TE 2.6.
Relive: https://www.relive.cc/view/vWqBejJnVQ6 (pics - views of 7 out of 9 bridges: Smoothey Park, Sydney Harbour, Pyrmont, Anzac, Iron Cove, Gladesville, Tannery Creek)
Headlines: Labor suspends MP targeted in ASIO raid - From low-profile MP to high-interest ASIO target - China ties have long raised eyebrows / On top of the world (women's world cup, soccer)

Friday Jun 26, 2020 #

1 PM

MTB hills (trail) 42:47 intensity: (17 @0) + (36 @1) + (7:20 @2) + (32:16 @3) + (2:18 @4) 10.76 km (15.1 kph) +198m
ahr:136 max:153 rhr:82 slept:7.85 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Thinking about too many things I still had do at work this afternoon to concentrate on riding smoothly. 1 walker. 14°C. TE 2.7.
Relive: https://www.relive.cc/view/vQvxVX49BB6 (Pic: The start of the track to Crosslands. Too narrow and rocky for a decent running trail. Last time I tried (14/4/13) the bridge at Calna Creek was underwater.)
Headlines: Wounded Qantas calls for subsidies / Oh brother (Josh & Brett Morris, league)

North to South trail - Splits

Thursday Jun 25, 2020 #

5 PM

Note
slept:6.15 weight:66kg (rest day)

Held up in the afternoon trying to download a 77MB file and then upload to another application. Very frustrated with my home internet speeds. Ran out of daylight to do today's ride.
Headlines: Judges 'knew of Heydon claims' - Top prosecutor calls for police investigation / 'It will be massive' (women's world cup, soccer)

Wednesday Jun 24, 2020 #

1 PM

Run hills (trail) 27:43 intensity: (31 @1) + (1:32 @2) + (14:09 @3) + (11:31 @4) 4.72 km (5:52 / km) +105m 5:17 / km
ahr:145 max:160 rhr:85 slept:6.4 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

First run for two weeks since I aggravated my thigh strain. Wore tights to give my legs some compression. Too hot when the sun came out around 2km. Ran conservatively and had three short stops. 2 walkers; 1 runner; 1 MTB. 17°C. TE 2.8.
Relive: https://www.relive.cc/view/vAOZBrEynoO
Headlines: Judged: disgust in legal circles - Judge known as 'Dirty Dyson' at Oxford / Pay demand (league)

Tuesday Jun 23, 2020 #

3 PM

Bike hills (road) 54:20 intensity: (7 @0) + (1:41 @1) + (7:00 @2) + (36:14 @3) + (9:18 @4) 16.73 km (18.5 kph) +348m
ahr:140 max:155 rhr:87 slept:6.35 weight:66kg shoes: Giant Roam XR1 (white)

Berowra<>Berowra Waters Ferry. Able to set up nicely on the bends without any traffic on the descent. PB for descent (6:00). 11°C. TE 3.1.
Relive: https://www.relive.cc/view/v7O9wrzGeQq (pic - The boats of the Berowra Waters Rural Fire Brigade - Berowra's 4th fire station! In the background is the ferry-replacement water taxi.)
Headlines: Warning on new uni fees / Japan's withdrawal raises Tasman bid hopes (women's world cup, soccer)

BWF east side - down & back - Splits

Monday Jun 22, 2020 #

3 PM

MTB hills (trail) 42:31 intensity: (10 @0) + (47 @1) + (2:59 @2) + (38:13 @3) + (22 @4) 10.89 km (15.4 kph) +210m
ahr:131 max:151 rhr:84 slept:6.2 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Trail quite wet after midday showers. Hills a bit slippery. Knees sore from yesterday. 3 lyrebirds (@10km); 3 walkers; 1 dog. 9°C. TE 2.7.
Relive: https://www.relive.cc/view/vdOR7yMPGK6 (pic - the big rock near the Ti-Tree end of the trail)
Headlines: MPs push for delay in super increase / 'Make smart decsions': V'Landys preaches prudence on coach cull (league)

MTB hills (trail) 16:13 intensity: (7:41 @2) + (8:09 @3) + (23 @4) 3.99 km (14.8 kph) +92m
ahr:134 max:151 rhr:117 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Mt Kuring-gai trail: Bambil<>Hambley. A bit more time today to add another 3km of trails to the usual route. Clocked off early after 1.5 hours on Saturday.

South to North trail - Splits

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