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Training Log Archive: michalmy

In the 7 days ending Oct 31, 2021:

activity # timemileskm+m
  MTB4 4:02:16 33.7(8.3/h) 54.23(13.4/h) 1044
  Bike2 1:47:45 24.8(13.8/h) 39.9(22.2/h) 544
  Run1 30:35 2.92(10:29) 4.69(6:31) 102
  Total7 6:20:36 61.41(6:12) 98.82(3:51) 1689
  [1-5]7 6:20:30
averages - sleep:7.1 rhr:86 weight:65.5kg

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MoTuWeThFrSaSu

Sunday Oct 31, 2021 #

3 PM

MTB hills (long trails) 1:17:17 intensity: (9:22 @1) + (30:59 @2) + (36:24 @3) + (32 @4) 15.62 km (12.1 kph) +315m
ahr:123 max:148 rhr:111 slept:7.7 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (CW): Turner single tracks > Turner-Woodcourt-Lonsdale-Cliffview > Wanda-Alan-Warrego > Warrina-Mary Wall. Garmin froze at 9.19km / 51:16. Had to add some distance & climb stats based on a previous ride. Revisited a technical single track in the Turner network I have avoided since early 2020. Still not totally confident but a better effort than the last time.
Relive: https://www.relive.cc/view/v8qkkWM2k3q (pic - a 75cm goanna)
Headlines: Federal watchdog must have bite: voters (anti-corruption) / Thunderbolt - I'm Thunderstruck strikes like lightning in epic finish (Golden Eagle, racing)

Saturday Oct 30, 2021 #

3 PM

MTB hills (long trails) 1:26:22 intensity: (24:31 @1) + (36:16 @2) + (25:00 @3) + (35 @4) 17.1 km (11.9 kph) +341m
ahr:121 max:146 rhr:78 slept:8.25 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (ACW): Mary Wall-Warrina > Warrego-Alan-Wanda > Cliffview-Lonsdale-Woodcourt-Turner > Turner tracks > Blue Ridge Downhill. Saw a track called 'Blue Ridge DH' on Trailforks and thought I'd check it out on my way home. Pretty much a straight line down from the end of Blue Ridge Crescent before contouring around the hill to finish at the bottom of Woodcourt Road (0.5km / -54m). Too scary for me (45°?) with some big drop combinations in the top half. Three guys came tearing down when I was half-way. I don't know how they do it. Watched a 3m carpet python climbing up a tree adjacent to the Cliffview Trail. 16°C. TE 2.3.
Relive: https://www.relive.cc/view/v1vj1WVx7Yq (pic - the 3m carpet python)
Headlines: There was no conflict: Berejiklian - Maguire was in ‘love circle’ - ‘We led separate lives’, ICAC told / Thunder from down under (I'm Thunderstruck, Golden Eagle, racing)

Friday Oct 29, 2021 #

2 PM

Bike (road) 49:06 intensity: (3:19 @1) + (8:45 @2) + (34:52 @3) + (2:10 @4) 19.06 km (23.3 kph) +259m
ahr:133 max:148 rhr:88 slept:6.67 weight:65kg shoes: Giant TCR Adv 1 Disc (black)

Not really interested in riding hard today. Middle gears slipping, especially under effort. New cable might need adjusting. Headwind on the way back. 32°C. 34%rh. TE 2.6.
Relive: https://www.relive.cc/view/vdORwVEoYK6
Headlines: Ex-premier: 'I'll throw money' at electorate - Secret couple talked of love, marriage, babies (Berejiklian/Maguire) / Defiant Storm forward faces stand-down for jab refusal (Nelson Asofa-Solomona, league)

Thursday Oct 28, 2021 #

3 PM

MTB hills (trail) 39:17 intensity: (3:49 @1) + (10:12 @2) + (23:24 @3) + (1:52 @4) 10.77 km (16.4 kph) +188m
ahr:131 max:149 rhr:83 slept:7.7 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

Rode fast on the flatter sections. Easy on the way back from the Berkeley turn. Impossible Hills #2 & #3. 28°C. TE 2.5.
Relive: https://www.relive.cc/view/v4OGEVoAwmq (pic - angry cockatoo)
Headlines: Business pushes to put price on carbon (climate change) / De Kock's stand over taking a knee as subtle as a rhino (T20 World Cup, cricket)

South to North trail - Splits

Wednesday Oct 27, 2021 #

6 PM

Run hills (trail) 30:35 intensity: (6 @0) + (2:20 @1) + (3:04 @2) + (15:43 @3) + (9:22 @4) 4.69 km (6:31 / km) +102m 5:53 / km
ahr:136 max:151 rhr:79 slept:5.95 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Post-lockdown haircut! First run since rolling my ankle 11 days ago. Hitting the ground quite hard. I think my midsoles might be shot. Time to shop for new shoes? Lots of black cockatoos squawking above. 21°C. TE 2.4.
Relive: https://www.relive.cc/view/vE6JpLKJDgv (pic - high cliffs reflecting the setting sun)
Headlines: Plan zero: PM offers cash, few details (climate policy) / Special delivery - Abbott is ready to put baby's debut before his own (Ashes, cricket)

Tuesday Oct 26, 2021 #

3 PM

Bike (road) 58:39 intensity: (10:17 @1) + (23:10 @2) + (22:41 @3) + (2:31 @4) 20.84 km (21.3 kph) +285m
ahr:126 max:153 rhr:84 slept:6.55 weight:66.5kg shoes: Giant TCR Adv 1 Disc (black)

Berowra. Stayed close to home today to make sure there were no problems with my puncture repair. Put a small Lyzene patch on the inside of the rear tyre. All the sealant had been expelled. Refreshed with 2 oz of Stans NoTubes. Seems OK. 20°C. TE 2.2.
Relive: https://www.relive.cc/view/vmqXXAg4Voq
Headlines: Full disclosure was warranted: Barilaro (Berejiklian romance) / Pearce is ready, but France deal facing hurdles (league)

Monday Oct 25, 2021 #

2 PM

MTB hills (trail) 39:20 intensity: (3:58 @1) + (16:28 @2) + (18:13 @3) + (41 @4) 10.73 km (16.4 kph) +200m
ahr:127 max:145 rhr:81 slept:6.67 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Knees sore today but I did get up Impossible Hill #3. 22°C. TE 2.3.
Relive: https://www.relive.cc/view/vdvmdAP2wNq (pic - local kookaburra)
Headlines: Nation to go carbon neutral by 2050 (climate deal) / Price of gold - Thunder bolt could make Price right for $7m (Mick Price, I'm Thunderstruck; racing)

North to South trail - Splits

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