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Training Log Archive: michalmy

In the 7 days ending Aug 30, 2020:

activity # timemileskm+m
  Bike2 1:59:52 25.6(12.8/h) 41.2(20.6/h) 657
  Orienteering1 1:28:07 4.78(18:25) 7.7(11:27) 31912 /14c85%
  MTB2 1:19:23 13.31(10.1/h) 21.42(16.2/h) 412
  Run1 28:35 3.02(9:28) 4.86(5:53) 110
  Total6 5:15:57 46.71(6:46) 75.18(4:12) 149812 /14c85%
  [1-5]6 5:14:28
averages - sleep:6.5 rhr:83 weight:66.1kg

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MoTuWeThFrSaSu

Sunday Aug 30, 2020 #

10 AM

Orienteering race (ACT League) 1:28:07 intensity: (7 @0) + (14 @1) + (12:25 @2) + (48:53 @3) + (26:28 @4) *** 7.7 km (11:27 / km) +319m 9:29 / km
ahr:143 max:167 spiked:12/14c rhr:86 slept:5.25 weight:67kg shoes: Salomon Speedcross4 GTX (blue)

"Awoonga", Lake George. Hard 3 / Mens Masters: 5.3km, +185m, 13c. 19th/24 (42:22 behind Ian Prosser). 16°C. TE 3.1.
539km round trip. Pretty runnable bush. Started well (#1-3) but it all went wrong on #4-5.
#1 - Compass. #2 - Compass, drifted a bit left but spotted cp from WC. #3 - Compass to flatter part of spur then contour. #4 - Followed WC up hill but turned way too soon and got confused in the gullies. Luckily relocated when I stumbled across #7 (way off course). Followed track up to hilltop above cp (lost 6'). #5 - Should have been a straight bearing over the hilltop again. Bearing slightly off (right) on both attempts. Didn't go far enough the first time. Relocated from dirt track behind the cp the second time (-13'). #6 - S to E-W track then over to TM above WC. #7 - Compass. #8 - Contours. #9 - Compass, drifted left but steep WC fairly obvious. #10 - Aimed just left of hilltop. #11 - Fence crossing, fence junction, creek, compass. #12 - Compass. #13 - Compass. #F - Spotted bunting from below. Est time lost: 19:00. Best leg: #F (6th/55 on H3). Best pos: 29th/57 (#3). 6 kangaroos.
Relive: https://www.relive.cc/view/vdvmQXx3dxv (pics - map and gully below the finish area)
Headlines: Caps on returning travellers go unmet (hotel quarantine) / NRL slashes costs by $80 million (league)



Approaching the finish

Saturday Aug 29, 2020 #

Note
slept:7.4 weight:66kg (rest day)

Headlines: Half state's bushfire plans years out of date / Eric idol (Eric 'the Eel' Moussambani, Sydney Olympics)

Friday Aug 28, 2020 #

1 PM

MTB hills (trail) 37:50 intensity: (27 @0) + (54 @1) + (5:09 @2) + (29:48 @3) + (1:32 @4) 10.69 km (17.0 kph) +200m
ahr:137 max:151 rhr:81 slept:6.4 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Fast ride. New course record by 13" (16/11/19). 4 walkers; 1 runner. 16°C. TE 2.9.
Relive: https://www.relive.cc/view/v4OGj9wn5mv (pic - tall metal tree in the bush)
Headlines: Rescue plan for citizens abroad / Nothing but nets (NBA, basketball)

North to South trail - Splits

Thursday Aug 27, 2020 #

1 PM

Bike hills (long road) 1:09:10 intensity: (24 @0) + (1:41 @1) + (17:48 @2) + (42:54 @3) + (6:23 @4) 22.13 km (19.2 kph) +382m
ahr:138 max:152 rhr:83 slept:6.25 weight:66kg shoes: Giant Roam XR1 (white)

Berowra<>Berowra Waters Ferry. Equal fastest time to the bottom (5:54). Overall 35" behind course record. Up the top I thought there was a rideable path between Rawson & Arcadia, but there were too many stairs. Explains why I hadn't tried it before. 20°C. TE 3.0.
Relive: https://www.relive.cc/view/vQvxZp5A296 (pic - Yallambee towards Mt Kuring-gai Industrial)
Headlines: Working from home costs CBD $10 billion (pandemic recovery) / 'There were so many agendas' - Seibold blasts critics on way out - Vows to pursue criminal charges (league)

BWF east side - down & back - Splits

Wednesday Aug 26, 2020 #

1 PM

Run hills (trail) 28:35 intensity: (6 @0) + (32 @1) + (3:00 @2) + (8:23 @3) + (16:34 @4) 4.86 km (5:53 / km) +110m 5:17 / km
ahr:147 max:163 rhr:84 slept:6.2 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Smooth easy run. Tried not to go too hard on the outward leg. 16 walkers. 17°C. TE 2.9.
Relive: https://www.relive.cc/view/vmqXoBMW3o6
Headlines: Sukkar wanted staffer sacked (branch stacking) / State of shock: Bennett in talks to make fairytale Origin return (league)

Tuesday Aug 25, 2020 #

2 PM

MTB hills (trail) 41:33 intensity: (20 @0) + (2:06 @1) + (7:24 @2) + (31:27 @3) + (16 @4) 10.73 km (15.5 kph) +212m
ahr:134 max:152 rhr:78 slept:6.55 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Distracted by how many displaced rocks there were throughout. Getting drier. 3 MTBs; 4 walkers. 13°C. TE 2.5.
Relive: https://www.relive.cc/view/vYvEZAw5RwO (pic - bump before concrete spillway)
Headlines: Quelling bushfire risk falls to owners / Seibold sell-off (league)

South to North trail - Splits

Monday Aug 24, 2020 #

2 PM

Bike (road) 50:42 intensity: (5 @0) + (33 @1) + (9:34 @2) + (38:45 @3) + (1:45 @4) 19.08 km (22.6 kph) +275m
ahr:136 max:152 rhr:83 slept:7.25 weight:66kg shoes: Giant Roam XR1 (white)

Was feeling quite fast today until I got passed by a couple of cyclists approaching Cowan the second time. Seriously thinking about getting a new (lighter) bike specifically for roads. 16°C. TE 3.0.
Relive: https://www.relive.cc/view/vxOQnoVkPM6 (pic - wind turbine and crow's nest at the regional fire station)
Headlines: Stacking scandal embroils top Libs / End of an era: Storm ready to farewell Smith (league)

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