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Training Log Archive: michalmy

In the 7 days ending May 3, 2021:

activity # timemileskm+m
  Bike2 1:40:26 24.87(14.9/h) 40.02(23.9/h) 480
  Physical work1 57:06 0.91(1:03:02) 1.46(39:10) 11
  MTB1 41:07 6.69(9.8/h) 10.76(15.7/h) 205
  Orienteering1 36:58 2.92(12:39) 4.7(7:52) 8516 /16c100%
  Run1 29:09 2.98(9:47) 4.8(6:05) 108
  Total6 4:24:46 38.36(6:54) 61.74(4:17) 89016 /16c100%
  [1-5]6 4:23:14
averages - sleep:6.9 rhr:86 weight:65.6kg

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Monday May 3, 2021 #

2 PM

Bike (road) 48:20 intensity: (55 @1) + (6:33 @2) + (28:40 @3) + (12:12 @4) 19.16 km (23.8 kph) +250m
ahr:138 max:154 rhr:92 slept:6.75 weight:65kg shoes: Giant TCR Adv 1 Disc (black)

Tried to push harder today. Similar time to two weeks ago. Still unhappy about the low gears. Visited the bike shop on Saturday. One possible solution would be to replace the existing 11-30 cassette with a 11-34 one. This would give the appearance of another gear below the existing low one. 22°C. TE 3.0.
Relive: https://www.relive.cc/view/vQvxBeDoz96 (pic - full car park at Berowra Station as more people have returned to work)
Headlines: Defence reviews Darwin port deal (China tensions) / That's Madge-ic - 'It was ugly at times', but win brings Maguire relief (league)

Sunday May 2, 2021 #

Event: Sydney Metro League #2
 
10 AM

Orienteering (MetrO League 2) 36:58 intensity: (11 @1) + (10 @2) + (53 @3) + (7:03 @4) + (28:41 @5) ** 4.7 km (7:52 / km) +85m 7:13 / km
ahr:163 max:180 spiked:16/16c rhr:68 slept:6.55 weight:65kg shoes: Salomon Speedcross4 GTX (blue)

"Boggabilla Lansdowne Park". Div 4: 3.4km, 15c. 3rd/30 (4:07 behind John Bulman). 18°C. TE 3.8.
BNO has two Div 4 teams in MetrO this year after Div 3 was demoted following a winless 2020. Very happy with today's run. Tried to stick to tracks and roads as much as possible. The only time I took a direct option through rough open land (#13-14) turned out to be the marginally slower route. No time losses - even WinSplits agrees with me.
Best legs: #7 (2nd/30), #11 (3rd/30). Best pos: 3rd/30 (#8-F).
Relive: https://www.relive.cc/view/vxOQrp3W3M6
Headlines: $1.7b childcare boost (Budget 2021) / The 8 divide - Martin magic as Panthers go eight straight (league)

Saturday May 1, 2021 #

11 AM

Physical work (chainsawing) 57:06 intensity: (1:32 @0) + (55:34 @1) 1.46 km (39:10 / km) +11m 37:46 / km
ahr:106 max:114 rhr:85 slept:6.05 weight:65.5kg shoes: Nike Air Pegasus 30 (blue)

Nice to have four new sharp chains again. Filled the green bin with more cut up branches and leaves from December's fallen tree. Also cut up 20m of old timber beams for firewood, replaced when the new roof and guttering went in. 22°C. TE 1.1.
Headlines: 'Feet to fire': Row erupts over house price crisis / The halves and the have-nots - How cut-and-paste coaching is stifling creative halfbacks (league)

Friday Apr 30, 2021 #

2 PM

MTB hills (trail) 41:07 intensity: (2:33 @1) + (3:52 @2) + (19:59 @3) + (14:43 @4) 10.76 km (15.7 kph) +205m
ahr:139 max:157 rhr:92 slept:7.9 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Similar conditions to Monday. Felt tired on the Berkeley section. Held up by a group of hiking high school kids. Why is the kid on my line always on their phone looking down out their feet oblivious to their surroundings? 20°C. TE 3.2.
Relive: https://www.relive.cc/view/vPv4G7V8XRq (pic - cliffs on the high side of the Berkeley trail)
Headlines: Schools to teach invasion history / Craig's list - Bellamy stands the true test of time and greatness (league)

South to North trail - Splits

Thursday Apr 29, 2021 #

1 PM

Note
slept:6.85 weight:66kg (rest day)

Left my office pass at home. I could collect a day pass from the building concierge which opens the change rooms and bike vault, but my pass also has the key to my bike lock. I'm using different bags some days so I need to remember to move the pass when I switch bags, or get a spare key cut to leave at the office.
Headlines: Austerity ruled out in budget jobs drive / Art & soul - Benji is the modern-day Michelangelo but he won’t brush off the Raiders (league)

Wednesday Apr 28, 2021 #

2 PM

Run hills (trail) 29:09 intensity: (45 @1) + (2:06 @2) + (7:13 @3) + (18:55 @4) + (10 @5) 4.8 km (6:05 / km) +108m 5:28 / km
ahr:144 max:160 rhr:82 slept:6.67 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Felt quite fluent on the way out. Lost my rhythm after the brief stop at the turn. 20°C. TE 2.7.
Relive: https://www.relive.cc/view/vrqo8R93gyv (pic - Black-eyed Susan VIne - thunbergia alata)
Headlines: PM shuts the door as Indian toll rises (quarantine) / Luai considers police action after racist online abuse (league)

Tuesday Apr 27, 2021 #

2 PM

Bike (road) 52:06 intensity: (1:42 @1) + (7:50 @2) + (28:17 @3) + (14:17 @4) 20.87 km (24.0 kph) +230m
ahr:138 max:156 rhr:97 slept:7.5 weight:65.5kg shoes: Giant TCR Adv 1 Disc (black)

Berowra-Asquith Bridge loop (CW). Getting used to clicking back into the new pedals after traffic light stops. Not as fluent when starting uphill. Similar average speed to the tempo Centennial Park rides on my hybrid bike. 20°C. TE 3.0.
Relive: https://www.relive.cc/view/vr637Pmm486 (pic - New Berowra-Mt Kuring-gai boundary sign. When first installed it was facing the wrong way. Not sure that drivers can read it at 80km/h.)
Headlines: Huge gulf in states' traveller numbers / Tigers' woes start at the top (Michael Maguire, league)

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