Training Log Archive: michalmyIn the 7 days ending Sep 12, 2021:
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Sunday Sep 12, 2021 #
12 PM
Bike hills (long road) 1:04:33 21.0 km (19.5 kph) +532m
ahr:144 max:170 rhr:56 slept:6.75 weight:65kg shoes: Giant TCR Adv 1 Disc (black)
Berowra<>Berrilee (via Berowra Waters Ferry x2). Baulked on the run down to the ferry by a learner motorbike at the start of segment 2. Explored a few roads on the S side of Bay Road. Increase in traffic for the ferry since midweek. Some cars left behind and pedestrians loaded above COVID capacity (8). Passed Roslyn & Bethany coming off the ferry at Berowra Waters as I was waiting to get on. 29°C. TE 3.8.
Relive: https://www.relive.cc/view/vMq5WRzdxQO (pic - Inspiration bull)
Headlines: Airports fear few flights on restart (international travel) / Bondi rescue - Roosters hang on after titanic struggle (NRL finals, league)
Relive: https://www.relive.cc/view/vMq5WRzdxQO (pic - Inspiration bull)
Headlines: Airports fear few flights on restart (international travel) / Bondi rescue - Roosters hang on after titanic struggle (NRL finals, league)
Saturday Sep 11, 2021 #
1 PM
Bike (road) 54:32 19.87 km (21.9 kph) +296m
ahr:147 max:179 rhr:81 slept:7.2 weight:65kg shoes: Giant TCR Adv 1 Disc (black)
Berowra loop. Headwind on the W legs; tailwind on the E legs. Still haven't work out the HRM problem. 29°C. TE 2.6.
Relive: https://www.relive.cc/view/vr63yWZR58v (pic - top of Balaclava Road 20% slope)
Headlines: Delta puts $19b dent in state's finances (COVID-19 crunch) / Bombs away .. but Bennett fires up at Penrith over 'illegal' Cleary blocking play (league)
Relive: https://www.relive.cc/view/vr63yWZR58v (pic - top of Balaclava Road 20% slope)
Headlines: Delta puts $19b dent in state's finances (COVID-19 crunch) / Bombs away .. but Bennett fires up at Penrith over 'illegal' Cleary blocking play (league)
3 PM
Physical work (paving) 1:40:00 [1] 0.25 km (6:40:00 / km) +25m 4:26:40 / km
weight:65kg shoes: New Balance 409 (white)
Finished setting 5 sandstone stepping stones into the front lawn. Bethany won't get her shoes wet when it rains.
Friday Sep 10, 2021 #
1 PM
Bike (road) 35:59 13.8 km (23.0 kph) +164m
ahr:133 max:150 rhr:88 slept:7.4 weight:65kg shoes: Giant TCR Adv 1 Disc (black)
Berowra<>Cowan. Shorter-than-usual ride because my access to work networks had finally returned. Managed to fix my HRM problems by soaking the whole strap in water before leaving home. 22°C. TE 2.6.
Relive: https://www.relive.cc/view/v7O9DZMNyLv (pic - Huett's Marine seems to be selling up)
Headlines: Subs deal to bolster France ties in defence / Clear and present danger - Penrith want no Bunny business on Cleary kicks (NRL finals, league)
Relive: https://www.relive.cc/view/v7O9DZMNyLv (pic - Huett's Marine seems to be selling up)
Headlines: Subs deal to bolster France ties in defence / Clear and present danger - Penrith want no Bunny business on Cleary kicks (NRL finals, league)
Thursday Sep 9, 2021 #
1 PM
Bike hills (long road) 1:39:01 36.08 km (21.9 kph) +511m
ahr:162 max:180 rhr:121 slept:7.7 weight:65kg shoes: Giant TCR Adv 1 Disc (black)
Berowra<>Apple Tree Bay. Yesterday's run encouraged me to get a better look at ATB. A nice access road from Bobbin Head. Also checked out the road to Bobbin Head - forming part of the 3 Gorges loop. I can't do the east side at the moment because it's in Ku-ring-gai LGA. The west side descent via Ku-ring-gai Chase Road is very bumpy but the climb back doesn't have any really steep bits and is relatively short (BH cafe to Kalkari DC). Getting really crazy HR readings for most of the ride. Tried different strategies recommended by DC Rainmaker without success. 26°C. TE 2.1.
Bobbin Head (west side): 2.95km, +175m, 14:17, 5.9%, +12.3m/min.
Relive: https://www.relive.cc/view/vPOpdKzP9EO (pic - Apple Tree Bay from Apple Tree Creek)
Headlines: Premier plans to open pubs from next month (first orders) / Twist of eight: Who can stop Storm and Penrith? (NRL finals, league)
Bobbin Head (west side): 2.95km, +175m, 14:17, 5.9%, +12.3m/min.
Relive: https://www.relive.cc/view/vPOpdKzP9EO (pic - Apple Tree Bay from Apple Tree Creek)
Headlines: Premier plans to open pubs from next month (first orders) / Twist of eight: Who can stop Storm and Penrith? (NRL finals, league)
Wednesday Sep 8, 2021 #
1 PM
Run hills (trail/track) 55:20 6.01 km (9:12 / km) +197m 7:54 / km
ahr:160 max:176 rhr:63 slept:6.8 weight:65kg shoes: Salomon Speedcross4 GTX (blue)
Mt Kuring-gai to Cowan Creek via the MKG track (run-hike-run-hike-run-hike-run-hike-run). Only planned to do the first 2km and then come back. But it seemed like a waste of effort not to go all the way down to the creek (it's as wide as some rivers). Wide trail for first 800m then narrows. Gentle slope for 2.2km (-33m) before zig-zagging down the last 300m (-55m). Runnable sections at the start (0-0.8km), middle (1.3-2.2km) and following Cowan Creek (after 2.5km). Tough workout on the return - enjoyable finishing run. Might be worth doing again and running further towards Apple Tree Bay & Bobbin Head. More HRM issues. I tend to ignore anything way over 200bpm (especially on downhills) and adjust my max HR accordingly. 9 walkers, 1 hiker, 1 lyrebird @3.57km. 21°C. TE 3.0.
Relive: https://www.relive.cc/view/v1Ow3Kn1ZEO (pic - lone yacht anchored in Cowan Creek)
Headlines: Vaccine passports available in weeks / Teddy's Cordner man - Man about the Boyd: Teddy hails ex-captain's key role (Boyd Cordner, league)
Relive: https://www.relive.cc/view/v1Ow3Kn1ZEO (pic - lone yacht anchored in Cowan Creek)
Headlines: Vaccine passports available in weeks / Teddy's Cordner man - Man about the Boyd: Teddy hails ex-captain's key role (Boyd Cordner, league)
Tuesday Sep 7, 2021 #
1 PM
Bike hills (long road) 1:01:30 20.53 km (20.0 kph) +472m
ahr:143 max:156 rhr:79 slept:6.15 weight:65kg shoes: Giant TCR Adv 1 Disc (black)
Berowra<>Berrilee (via Berowra Waters Ferry x2). Plan was not to wait for the ferry if it hadn't left the other side, but it was just reopening from the east side after a short break for cleaning. HR peaked at 251bpm on the first descent! (Fear factor not effort.) PBs on the west side climb (-3") and descent (-17"). Both roads and the ferry much quieter than the weekend. 22°C. TE 3.0.
Relive: https://www.relive.cc/view/v7O9DZZnnQv (pic - first ferry crossing)
Headlines: Hospitals brace for huge spike next week (COVID-19 modelling) /Damning feedback from players heaps more pressure on Maguire (league)
Relive: https://www.relive.cc/view/v7O9DZZnnQv (pic - first ferry crossing)
Headlines: Hospitals brace for huge spike next week (COVID-19 modelling) /Damning feedback from players heaps more pressure on Maguire (league)
Monday Sep 6, 2021 #
1 PM
Bike hills (long road) 1:12:21 28.41 km (23.6 kph) +428m
ahr:146 max:169 rhr:83 slept:6.5 weight:65.5kg shoes: Giant TCR Adv 1 Disc (black)
Berowra<>Hawkesbury River Bridge. Wanted to do a longer ride for my north option. Went as far as I could before reaching my limit at the mid-point of the HR bridge (Hornsby LGA boundary). First ride down there on my new bike so times for descent (25") and climb back (1:47) were much faster than my previous best efforts. HRM playing up again (>220bpm) at times out to Pie in the Sky and for most of the descent to Brooklyn. High readings seem to correspond to faster speeds (>30km/h). OK on the way back. 18°C. TE 3.2.
Hawkesbury climb (south side): 5.1km, +211m, 19:57, 4.1%, +10.6m/m.
Relive: https://www.relive.cc/view/vPOpdKYemEO (Pic: Not taken by me, but a stunning view above Berowra towards the Hawkesbury that tracks most of today's ride. I think it's some type of MiG aircraft doing a Top Gun flyby.)
Headlines: One in 10 new Delta cases in hospital (COVID-19) / End game? - Embarrassing defeat looms as Maguire's last act (league)
Hawkesbury climb (south side): 5.1km, +211m, 19:57, 4.1%, +10.6m/m.
Relive: https://www.relive.cc/view/vPOpdKYemEO (Pic: Not taken by me, but a stunning view above Berowra towards the Hawkesbury that tracks most of today's ride. I think it's some type of MiG aircraft doing a Top Gun flyby.)
Headlines: One in 10 new Delta cases in hospital (COVID-19) / End game? - Embarrassing defeat looms as Maguire's last act (league)