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Training Log Archive: michalmy

In the 7 days ending Mar 19, 2022:

activity # timemileskm+m
  Bike3 2:17:03 29.35(12.8/h) 47.23(20.7/h) 571
  MTBO1 1:26:27 9.18(9:25) 14.77(5:51) 24221 /23c91%
  Orienteering2 48:48 4.57(10:40) 7.36(6:38) 7032 /42c76%
  MTB1 48:42 6.64(8.2/h) 10.69(13.2/h) 208
  Run1 36:47 3.73(9:52) 6.0(6:08) 114
  Total8 5:57:47 53.47(6:41) 86.05(4:09) 120653 /65c81%
averages - sleep:7 rhr:73 weight:64.9kg

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SuMoTuWeThFrSa

Saturday Mar 19, 2022 #

Event: NSW Sprint Champs 2022
 
2 PM

Orienteering race (NSW Sprint / SL1) 19:14 intensity: (1 @1) + (8 @2) + (15 @3) + (4:47 @4) + (14:03 @5) *** 2.66 km (7:14 / km) +15m 7:02 / km
ahr:163 max:177 spiked:14/18c rhr:72 slept:8.15 weight:65kg shoes: Nike Zoom Flyknit Streak

"Ourimbah Campus". M55AS / Hard 3A: 2.4km, +24m, 17c. 3rd/5 (1:34 behind Ian Jessup). 21°C. TE 3.3. Vdot 24.5
Started out well. Caught 3 earlier starters by #6[-] but gave back too much time from #10[9]-15[14]. Grass areas very boggy
Errors: #10[9] - ended up at #11 (+45"). #12[11] - lost in the path network (+2'). #14[13] - loop (+25"). #15[14] - distracted by wrong control (+25"). Total estimated time losses: 3:35.
Best legs: #1-7, 11, F (1st/5). Best pos: 1st/5 (#1-11).
Headlines: Families in focus as budget feels pain / Rabbitohs shocked as Storm supporters unload on Latrell Mitchell (league)


Hard 3A - Splits

Friday Mar 18, 2022 #

4 PM

Bike (road) 19:54 intensity: (55 @1) + (4:21 @2) + (13:39 @3) + (59 @4) 7.74 km (23.3 kph) +88m
ahr:132 max:148 rhr:97 slept:8.0 weight:65.5kg shoes: Giant TCR Adv 1 Disc (black)

Berowra loop. Easy ride just to turn the legs over. 26°C. TE 2.5.
Relive: https://www.relive.cc/view/vAOZDxnM8yq
Headlines: Casino lied to banks on source of $900m / Russian revelation - This is the one: Snowdens well equipped to ride out late slip-ups (Russian Conquest, racing)

Thursday Mar 17, 2022 #

1 PM

Bike (road/path) 55:37 intensity: (1:51 @1) + (15:52 @2) + (30:43 @3) + (7:11 @4) 17.87 km (19.3 kph) +139m
ahr:135 max:154 rhr:82 slept:6.5 weight:65.5kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (ACW). Out on the old bike which lives at work. Felt very heavy today. Stopped by the bike shop to buy some new hand grips ($35). The old ones were getting a bit sticky after 8+ years. 28°C. TE 3.0.
Relive: https://www.relive.cc/view/veqzmGMknB6 (pic - circus tent ? going up or coming down)
Headlines: Soaring costs to push rail project up $2.2b / Babar's epic rearguard action thwarts tourists' tiring attack (cricket)

Wednesday Mar 16, 2022 #

2 PM

Run (trail/road) 36:47 intensity: (43 @1) + (3:19 @2) + (7:05 @3) + (25:18 @4) + (22 @5) 6.0 km (6:08 / km) +114m 5:36 / km
ahr:145 max:161 rhr:75 slept:7.05 weight:65kg shoes: Nike Air Zoom Pegasus 36 (blk)

North Berowra trails (Cliffview>Lonsdale>Woodcourt>Turner) then returned via Berowra Heights roads. Ran a bit further than intended but held back a bit to save some energy for the weekend. New fastest 1mi/5km for the year (8:28/30:12). 23°C. TE 3.2.
Relive: https://www.relive.cc/view/vMq5EdNxj8q (pic - black cockatoo)
Headlines: China ban looms over arms / The mother of all victories - Cameron Smith’s red-letter day capped by $5m win and hug from Mum (golf)

Tuesday Mar 15, 2022 #

2 PM

MTB hills (trail) 48:42 intensity: (3:28 @1) + (12:19 @2) + (30:30 @3) + (2:25 @4) 10.69 km (13.2 kph) +208m
ahr:132 max:149 rhr:62 slept:7.1 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

Slow going. Lots of washed out areas with exposed rocks. 23°C. TE 2.6.
Relive: https://www.relive.cc/view/vKv2148dj4q (pic - rusted water tank)
Headlines: Albanese splurge targets marginals / Gloves are off - Host with most interest (Jacob Host, league)

North to South trail - Splits

Monday Mar 14, 2022 #

5 PM

Bike hills (long road) 1:01:32 intensity: (7:30 @1) + (13:35 @2) + (26:59 @3) + (13:28 @4) 21.62 km (21.1 kph) +345m
ahr:132 max:154 rhr:62 slept:7.05 weight:64.5kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Berowra Waters Ferry. Legs felt heavy all day. Delayed ride because of earlier rain. Controlled ride down due to water on the road (PB +1:04). Felt good on the climb.
Relive: https://www.relive.cc/view/vWqBgeXkDYv (pic - top of Turner Road)
Headlines: M6 budget blowout hits $400m (transport) / Roosters legend Beetson to be honoured after snub (league)

BWF east side - down & back - Splits

Sunday Mar 13, 2022 #

8 AM

MTBO race (HVC / BOSS 90-min score) 1:26:27 intensity: (13 @1) + (2:03 @2) + (37:24 @3) + (40:09 @4) + (6:38 @5) *** 14.77 km (5:51 / km) +242m 5:25 / km
ahr:146 max:166 spiked:21/23c rhr:65 slept:5.45 weight:64.5kg shoes: Giant XTC Adv 29er 2 (grey)

Hunter Valley Championships, "Killingworth South". 22/30c. Net points 43/55 (3:33 early). 1st/7 - 14 pts ahead of Greigor Scott in M55 (would have come 2nd in open men). 19°C. TE 4.2.
Planned to avoid any isolated 1p controls in the NW & NE sections and then target the 3p and any nearby 2p controls in the S section. Not being able to use the main N-S road took away a lot of route choices, especially as the S/F was in the NW bit. Mostly accomplished goals. Might have had time to get a few more points by doing 204 before 216 and also 201 & 206 between 301 & 302.
Sequence: #1-213, #2-201, #4-212, #5-303, #6-202, #7-203, #9-190, #11-216, #12-304, #14-204, #15-193, #16-214, #17-195, #18-208, #(-)-300, #20-217, #21-196, #20-303, #21-196, #22-206, #23-301, #27-302, #28-197, #29-F.
Time losses: 190 - missed small track (+1:30); 304 - missed small track (+1'); 206 - bad order (+3:30). Total est time lost: 6:00.
Relive: https://www.relive.cc/view/vNOPonzM52v

5 PM

Orienteering race (sprint) 29:34 intensity: (9 @1) + (12 @2) + (27 @3) + (5:57 @4) + (22:49 @5) *** 4.7 km (6:17 / km) +56m 5:56 / km
ahr:165 max:183 spiked:18/24c rhr:72 weight:64.5kg shoes: Nike Air Zoom Pegasus 36 (blk)

"Balcombe Heights", Baulkham Hills. Long: 3.8km, 23c. 15th/34 (9:07 behind Maris Jansens). 23°C. TE 4.0.
DNF last time here in 2018 when I strained a calf muscle after 6c. Great little map with rolling hills and curved paths and roads. Many similar buildings in a long line. Hard running thru long grass. Several small errors not reading the map carefully enough.
Errors: #5 - 90° error (+15"). #8(-) - couldn't see flag (+20"). #9(-) - overran (+20"). #10(8) - missed path (+45"). #12(10) - thought I was looking for a road not a driveway (+50"). #13(11) - overran (+15"). Total estimated time losses: 2:55.
Best leg: #20 (4th/34). Best pos: 8th/34 (#1).
Relive: https://www.relive.cc/view/vPv4eJnQ73O
Headlines: Treasurer in budget pitch to woo voters (economy) / Boogie Knights - Bunker doctor raises Trent Robinson's ire as Knights humble Roosters (league)

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