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Training Log Archive: michalmy

In the 7 days ending Jul 12, 2020:

activity # timemileskm+m
  Bike3 2:08:27 26.35(12.3/h) 42.4(19.8/h) 661
  MTBO1 1:12:45 7.59(9:35) 12.21(5:58) 27622 /23c95%
  Run1 43:31 4.19(10:23) 6.75(6:27) 168
  MTB2 39:24 6.69(10.2/h) 10.77(16.4/h) 292
  Total7 4:44:07 44.82(6:20) 72.12(3:56) 139722 /23c95%
  [1-5]6 4:43:21
averages - sleep:6.7 rhr:88 weight:66kg

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MoTuWeThFrSaSu

Sunday Jul 12, 2020 #

9 AM

MTBO race (ACT MTBO Series) 1:12:45 intensity: (48:30 @3) + (24:15 @4) ** 12.21 km (5:58 / km) +276m 5:21 / km
spiked:22/23c slept:4.3 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

"Majura Pines", ACT. Long: 12km, 22c. 12th/19 (26:16 behind Michael Reed). 5°C. No HRM data.
580km round trip. Luckily rain stayed away. A few remnant puddles from recent showers. Small map with mix of single tracks in the pine trees and forestry roads. Almost all CPs on single tracks with options to attack from either end. Single tracks not too bad except for the tree roots. Pretty happy with all my 50:50 route choices. Only mucked up my exit from #4 where I thought I was going the wrong way, went back past #4 then realised I was right the first time (lost 2:30). Time spent not moving about 12' (CPs, decision making) - area for improvement? Startled grazing kangaroos approaching #2 & #16. Went back for pics later but they were long gone.
Best leg: #16 (7th/19). Best pos: 10th/19 (#1-2).
Relive: https://www.relive.cc/view/vxOQA9eZm2O (pics at #1/22/F)
Headlines: Desperate unis plead for spring reprieve (Overseas students) / Good time Charlie (Charlie Staines, league)



Before #20

Saturday Jul 11, 2020 #

MTB (service) 1 [0] 0.0 km (0.0 kph)
slept:7.5 weight:66kg (rest day) shoes: Giant XTC 27.5 2 (red)

Collected old MTB after a brake service from Kuringai Cycles, Hornsby ($40). Rear brakes very low on brake fluid but no apparent leaks. LTD stats: 1850km, 145 hours.
Headlines: Pub centre of new cluster in Sydney - Two cases so far - Victorian tourist tests positive / Forrest set to make rugby a force again (rugby)

Friday Jul 10, 2020 #

2 PM

Bike (road) 29:32 intensity: (2 @0) + (1:06 @1) + (6:13 @2) + (22:11 @3) 10.69 km (21.7 kph) +105m
ahr:132 max:144 rhr:87 slept:7.25 weight:66kg shoes: Giant Roam XR1 (white)

Berowra circuit. Short, flat ride today. Still hoping to go to Canberra on Sunday for MTBO. The Bureau is forecasting an East Coast Low (with initial capitals). Marina says there's a higher chance of rain after 11am so I will target my arrival for the early part of the start window. Looks like I need to plan for a 5am departure. 15°C. TE 2.5.
Relive: https://www.relive.cc/view/vQvxV23XgB6 (pic - The Go for Broke 180km cycle is scheduled for September)
Headlines: China's fury over PM's lure to firms (Hong Kong) / One on one (Latrell Mitchell v Adam Doueihi, league)

Thursday Jul 9, 2020 #

2 PM

Bike hills (road) 42:57 intensity: (9 @0) + (2:40 @1) + (7:32 @2) + (32:14 @3) + (22 @4) 12.57 km (17.6 kph) +278m
ahr:135 max:151 rhr:84 slept:6.9 weight:66kg shoes: Giant Roam XR1 (white)

Berowra<>Berowra Waters Ferry. Probably the last ride down here for a while without traffic as the rehab work on the ferry ramps finishes up next week. Equal fastest time to the bottom (6:00). 15°C. TE 2.6.
Relive: https://www.relive.cc/view/vRO7dDxRVK6 (pic - a hidden water tank at the end of a sidetrack I hadn't seen before)
Headlines: Premier warns of COVID-19 comeback / What a grand idea! (AFL)

BWF east side - down & back - Splits

Wednesday Jul 8, 2020 #

3 PM

Run hills (trail) 43:31 intensity: (18 @1) + (2:56 @2) + (27:37 @3) + (12:40 @4) 6.75 km (6:27 / km) +168m 5:44 / km
ahr:144 max:160 rhr:94 slept:6.2 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Back for a slow run on longer home trail. I won a pair of Steigen socks as a random prize from Running Heroes (RRP $18.95). Wore them today for the first time. Bethany warned me that they were slippery. She was right and I didn't like them either. They're probably OK for cycling but when running downhill my feet slipped right to the front of my shoes. Very uncomfortable and slow running. Personal worst on this course. 5 walkers; 1dog. 13°C. TE 3.0.
Relive: https://www.relive.cc/view/veqzDjemzBO
Headlines: Second wave looms - Massive operation as border closure comes into effect - Early signs of economic recovery set back by new lockdown / NRL moves to protect referees after vile Fonua-Blake outburst (league)

Tuesday Jul 7, 2020 #

4 PM

MTB hills (trail) 39:23 intensity: (34 @0) + (1:47 @1) + (2:52 @2) + (32:55 @3) + (1:15 @4) 10.77 km (16.4 kph) +292m
ahr:138 max:151 rhr:83 slept:7.15 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Felt much better today. Knees recovered. Within 42" of course PB. Big change in the barometer while I was out seemed to muck up my elevation profile - constantly climbing! 5 walkers; 1 dog; 2 runners. 9°C. TE 3.0.
Relive: https://www.relive.cc/view/vWqBe178oQ6 (pic - steep climb to Berkeley Close on the concrete road)
Headlines: Drones, troops rush to border - Trapped by the latest lockdown - Business owners were not consulted / Fonua-Blake off hook with Sea Eagles as vaccine clouds return (league)

South to North trail - Splits

Monday Jul 6, 2020 #

3 PM

Bike (road) 55:58 intensity: (2:18 @1) + (14:25 @2) + (39:15 @3) 19.14 km (20.5 kph) +278m
ahr:132 max:148 rhr:92 slept:7.85 weight:66kg shoes: Giant Roam XR1 (white)

Knees very sore today after yesterday's O event. L knee seems to be hyper-extending when I get out of the saddle on hills. 13°C. TE 2.5.
Relive: https://www.relive.cc/view/v8qkNyjDNK6 (pic - the platform at Cowan railway station)
Headlines: Women lawyers fight for reforms / Eagle shocker (Addin Fonua-Blake, league)

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