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Training Log Archive: michalmy

In the 7 days ending Jan 3, 2021:

activity # timemileskm+m
  MTB3 5:04:43 36.35(7.2/h) 58.5(11.5/h) 1064
  Bike3 3:54:25 45.93(11.8/h) 73.92(18.9/h) 1060
  Run1 30:45 2.95(10:25) 4.75(6:29) 112
  Total7 9:29:53 85.23(6:41) 137.16(4:09) 2236
  [1-5]7 9:29:51
averages - sleep:7 rhr:75 weight:64.8kg

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Sunday Jan 3, 2021 #

12 PM

Bike (very long path/road) 2:27:21 intensity: (5:26 @1) + (40:48 @2) + (1:06:18 @3) + (34:19 @4) + (30 @5) 45.28 km (18.4 kph) +652m
ahr:127 max:178 rhr:65 slept:6.6 weight:65kg shoes: Giant Roam XR1 (white)

Burns Bay<>Centennial Park, via 7 Bridges loop (ACW). I've done the 7Bs loop five times before with an average distance of about 28km. Looking for a longer ride, I extended the route to Centennial Park in the eastern suburbs. I liked the new linking path on the N side of Anzac Bridge after the second overpass had been demolished since my last visit. Travelled on a bike lane through the city for the first time. The traffic light phasing for cyclists is terrible. I could only progress one block at a time. Fastest CP lap 8:13 (3.8km). Best HRs on the Gladesville, Anzac & Harbour bridge climbs. Touched 62.2km/h on the River Road descent. Lucky my speed had washed out by the time I got up the other side where a police car was set up with a speed camera. Chain came off the front sprocket twice when I was downshifting. Managed to unclip before stalling. Not sure if this is means I need a new chain or have to change my technique. 24°C. TE 2.6.
Relive: https://www.relive.cc/view/vKv2RjKYYov (pics - bush rat at Burns bay; view west from the SHB)
Headlines: Masks made compulsory - $200 fines for non-compliance - Beaches lockdown starts to lift (COVID-19 pandemic) / Kitchen stink: India in bubble trouble (cricket)

Saturday Jan 2, 2021 #

4 PM

MTB hills (long trails) 1:11:52 intensity: (28 @1) + (16:57 @2) + (46:51 @3) + (7:36 @4) 14.38 km (12.0 kph) +331m
ahr:128 max:151 rhr:81 slept:8.6 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (ACW): Mary Wall-Warrina > Warrego-Alan > Cliffview-Lonsdale-Woodcourt-Turner > Turner loops > Ridgeview. Late ride after going to the movies with Roslyn & Bethany to see The Dry. Found a new single track loop constructed near Lonsdale. A bit too technical for me - dropping 70m in just 350m. 19°C. TE 2.4.
Relive: https://www.relive.cc/view/v4OGjyRZn5v (pics - 2m drop on the Lonsdale single track)
Headlines: Vaccine can wait, says PM / Catch us if you can - Dropping standards (Australia, cricket)

Friday Jan 1, 2021 #

Note

2020 Garmin season bests
Running:
1km - 4:28 - 5 February - Holroyd Sportsground
1mi - 7:16 - 5 February - Holroyd Sportsground
5km - 28:03 - 1 July - Cumberland Hospital
Longest - 9.04km - 2 August - "Wallaroo-Rolling Stones"
Cycling:
40km - 1:46:05 - 7 June - M7
Climb - +717m - 3 May - Brooklyn > Woy Woy
Longest - 54.47km - 30 May - Rookwood<>San Souci
3 PM

Bike (road) 23:55 intensity: (18 @1) + (2:52 @2) + (18:04 @3) + (2:41 @4) 8.13 km (20.4 kph) +119m
ahr:129 max:145 rhr:83 slept:6.25 weight:65kg shoes: Giant Roam XR1 (white)

Berowra Heights loop. Stayed close to home again because showers were about. Headed home when it started spotting. 18°C. TE 2.2.
Relive: https://www.relive.cc/view/vZqNPRe2r3O
Headlines: Bring on 2021 - Not a bang but a wimper as central Sydney celebrates without a crowd / Running of the Bull: Austraia sweating on Warner fitness (Third Test, cricket)

Thursday Dec 31, 2020 #

11 AM

MTB long (trails) 1:51:41 intensity: (12:36 @1) + (51:41 @2) + (40:34 @3) + (6:50 @4) 19.25 km (10.3 kph) +281m
ahr:117 max:149 rhr:70 slept:6.45 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

Neverfail Fire Trail, Fiddletown. Another visit to Fiddletown - just a bit E of where I rode on Monday. The main trail (5.4km) is quite flat and fast, finishing at a spectacular lookout over Berowra Creek towards Muogamarra (2 pics). Explored a few of the side trails. Coba South (700m): slow, a bit rocky, stops at a clearing with no views. Coba Point Track: a relatively flat single track with some technical sections, only made it 2km in (about half way). An unnamed single track about 2km from the main gate (1.5km): fairly flat, follows a ridge N to a cairn, would have enjoyed it more if there weren't so many spider webs across the track. 9 walkers; 4 MTBs; 4 e-trail bikes (fast and silent). 19°C. TE 2.7.
Relive: https://www.relive.cc/view/veqzGEN9KBv (pics - Collingridge Point, Half Moon Bay, a spider, a GIANT spider)
Headlines: COVID-19 spoils the party as cases rose / Only major outbreak would slam SCG doors shut (Third Test, cricket)

Wednesday Dec 30, 2020 #

3 PM

Bike long (road) 1:03:09 intensity: (1:30 @1) + (12:13 @2) + (39:33 @3) + (9:53 @4) 20.5 km (19.5 kph) +289m
ahr:127 max:148 rhr:78 slept:7.45 weight:64.5kg shoes: Giant Roam XR1 (white)

Berowra loop. Stayed close to home because rain was forecast for mid afternoon but it never came. 20°C. TE 2.2.
Relive: https://www.relive.cc/view/vxOQnReVj26
Headlines: Sydney's testing times / Indian stunner - 'One of the great comebacks': Shastri hails emphatic victory as India levels series (Second Test, cricket)

Tuesday Dec 29, 2020 #

3 PM

Run hills (trail) 30:45 intensity: (2 @0) + (31 @1) + (2:11 @2) + (10:38 @3) + (17:23 @4) 4.75 km (6:29 / km) +112m 5:48 / km
ahr:138 max:155 rhr:77 slept:7.05 weight:64.5kg shoes: Nike Air Zoom Pegasus 33 (blu)

Raining on and off all day so roads too wet. Second run this week and longest training run since 23/9. Still running tentatively. Still a sore spot on my R achilles. Early and disappointed finish to the 2nd Test. Bookies had India at $6 before the match started - not bad in a two-horse race. 3 walkers. 21°C. TE 2.6.
Relive: https://www.relive.cc/view/v26M2RomyEq
Headlines: Police to crack down on revellers (New Year's Eve) / Australia in a hot spot - Sounded out: Paine agony as tourists take control (Second Test, cricket)

Monday Dec 28, 2020 #

12 PM

MTB hills (very long trail) 2:01:10 intensity: (18 @1) + (24:25 @2) + (1:12:42 @3) + (23:45 @4) 24.87 km (12.3 kph) +452m
ahr:129 max:155 rhr:72 slept:6.75 weight:64.5kg shoes: Giant XTC Adv 29er 2 (grey)

Marramarra Ridge, Fiddletown. Spotted a couple of trails in the wilderness on the west side of Berowra Creek to explore. Not far from home as the crow flies (8.3km), but a circuitous route via Berowra Waters (22km) or the faster Galston Gorge (33km). 4WD trail quite wide and relatively flat, but not especially fast due to rocky and sandy sections. Explored most of the side trials (including the mysteriously named Smugglers Ridge) which seemed to service the electricity transmission towers. At the end of the main ridge trail is a gate which marks the start of the long descent to Marramarra Creek (2.75km, -243m, +46m). There are two small camping grounds approx 1km from the bottom of the trail in opposite directions. No facilities except for a fancy toilet. Probably best to access via kayak/canoe as the walk out would be pretty tough. Started raining on the way back along the ridge so I deferred my explore of Neverfail Trail for another day. 2 hikers; 2 x 1m goannas. 19°C. TE 2.7.
Relive: https://www.relive.cc/view/vYvEZL9YVGO (pic - Marramarra Creek, near the smaller camping ground)
Headlines: City holds its breath - Authorities concerned virus is spreading in suburbs / Virat who? Stand-in skipper makes Australia pay (Second Test, cricket)

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