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Training Log Archive: michalmy

In the 7 days ending Jan 9, 2022:

activity # timemileskm+m
  MTB5 3:16:27 28.4(8.7/h) 45.7(14.0/h) 717
  Official1 42:26 1.1(38:38) 1.77(24:00)
  Run1 30:16 2.86(10:36) 4.59(6:35) 101
  Total7 4:29:09 32.35(8:19) 52.06(5:10) 818
averages - sleep:7.7 rhr:80 weight:65.3kg

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MoTuWeThFrSaSu

Sunday Jan 9, 2022 #

6 PM

Note
slept:7.75 weight:66kg (rest day)

Planned to go out for a ride after the cricket but it went on too late as England hung on for a draw (9/270). Adam over for dinner for his last night in Sydney.
Headlines: Teachers brace for remote learning (school plans) / Two Uzzie - So many batting options but Khawaja tops the lot (4th Test, cricket)

Saturday Jan 8, 2022 #

1 PM

MTB (trail) 16:40 intensity: (1:24 @1) + (2:26 @2) + (8:24 @3) + (4:26 @4) 4.81 km (17.3 kph) +87m
ahr:136 max:154 rhr:91 slept:6.65 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

Patched the leak in my front tyre with a Lezyne spot. Wasn't sealing because the sealant had all gone. Decided not to put a new tyre on yet because there was still a lot of life left in the side knobs. Just +14" outside the PB I set on 29/12. Impossible Hill #3 OK. 29°C. TE 2.5.
Relive: https://www.relive.cc/view/vPv4yXLkZ3O
Headlines: Hospitals abandon COVID-10 rulebook (Omicron wave) / Insult to injury - Bairstow and Stokes see red after spectator abuse (4th Test, cricket)
3 PM

Official (ANSW track referee) 42:26 [1] 1.77 km (24:00 / km)
weight:65kg shoes: New Balance MX624ABv4 (black)

Sydney Pacific Permit Meeting, Narrabeen. 3-6.30pm.
Asked to be an official for my home club to ensure they had permit status. Photo finish was probably OK. But since there was no wind gauge, none of the 100m or 200m times could be used for qualifying. Disqualified one 400m runner after receiving a report from my only umpire on the second bend that the guy ran out of his lane for at least 6 steps across two distinct areas. Way too many for a warning and old enough to know better.
Today's races: 4 x 100m, 5 x 200m, 3 x 400m, 1500m, 5km walk.

Friday Jan 7, 2022 #

3 PM

Run hills (trail) 30:16 intensity: (1:58 @1) + (3:28 @2) + (15:42 @3) + (9:08 @4) 4.59 km (6:35 / km) +101m 5:56 / km
ahr:137 max:152 rhr:87 slept:7.3 weight:65kg shoes: Nike Air Zoom Pegasus 36 (blk)

Upped the distance from last run's 3km. A few short rests. Not sure that I can run much further at the moment. Hoping that I can run every 5-6 days and avoid achilles soreness. 27°C. TE 2.6.
Relive: https://www.relive.cc/view/vwq1k9XzyBO (pic - tree lost its bark on the Berkeley trail)
Headlines: Restrictions rules set to return as virus soars (Omicron wave) / Uzzie, Uzzie, Uzzie - If only 'Uzzie' was as popular with selectors as fans (Usman Khawaja, 4th Test, cricket)

Thursday Jan 6, 2022 #

6 PM

MTB hills (trail) 39:21 intensity: (2:53 @1) + (6:23 @2) + (23:48 @3) + (6:17 @4) 10.77 km (16.4 kph) +187m
ahr:135 max:155 rhr:89 slept:8.2 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

Trails much wetter today after more on-off rain. Small hole in my front tyre not being fixed by sealant. This explains the low pressure for the last few days. Probably time for a new tyre as the knobs are fairly worn. One revolution short of Impossible Hill #1. Completed Impossible Hill #2. 23°C. TE 3.0.
Relive: https://www.relive.cc/view/vrqorgLpDy6 (pic - Berkeley trail)
Headlines: 'Ride the wave,' PM says as virus surges / Broad appeal to play works with hosts on the back foot (4th Test, cricket)

South to North trail - Splits

Wednesday Jan 5, 2022 #

6 PM

MTB hills (trail) 40:21 intensity: (15:47 @2) + (24:34 @3) 10.6 km (15.8 kph) +179m
ahr:133 max:143 rhr:76 slept:8.0 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

Felt lethargic today. Possibly due to the humidity. Impossible Hill #2. 23°C. TE 1.2.
Relive: https://www.relive.cc/view/vwq1k9gwnBO (pic - Berkeley trail between Joalah & Crowley)
Headlines: Omicron shuts 268 childcare centres / Second Cummins - 'Bulldozer bowler' Boland on track to prove he can demolish England again (4th Test, cricket)

North to South trail - Splits

Tuesday Jan 4, 2022 #

3 PM

MTB (single track) 18:35 intensity: (12:47 @1) + (5:48 @2) 2.35 km (7.6 kph) +30m
ahr:109 max:127 rhr:71 slept:6.5 weight:65.5kg shoes: Giant XTC Adv 29er 2 (grey)

H2O trails, Westleigh. Looking forward to a fun ride. Abandoned after a slow leak from a bent front tyre valve. 27°C. TE 1.3.
Relive: https://www.relive.cc/view/v36Agoe2nGv
Headlines: PM says no to free tests as lab closes / Hazlewood's chances fading as Smith seeks classic SCG turner (4th Test, cricket)

Monday Jan 3, 2022 #

3 PM

MTB long (single tracks) 1:21:30 intensity: (11:31 @1) + (40:42 @2) + (29:17 @3) 17.18 km (12.6 kph) +234m
ahr:122 max:141 rhr:64 slept:9.25 weight:65.5kg shoes: Giant XTC Adv 29er 2 (grey)

Wylde MTB Trails, Cecil Park. Wanted to try these trails for a few years. LGA restrictions kept me away during 2021. Trails are very flowing with only a few extreme sections - but there's always a B option. Reasonable shade. Broke a rear spoke at 5.1km (Garmin stopped for about 14'). Might go a bit faster next time now that I know there are early warnings about obstacles, and bring a map board. Pity it's so far away from home.
Relive: https://www.relive.cc/view/vrqorVnNNy6 (pic - big drop, steep bank)
Headlines: Isolation ends for aged care workers / 'We want 5-0': Lyon eyes Ashes whitewash then world Test title (4th Test, cricket)

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