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Training Log Archive: michalmy

In the 7 days ending Apr 24:

activity # timemileskm+m
  Bike3 5:19:10 74.92(14.1/h) 120.57(22.7/h) 602
  Official3 3:14:45 5.04(38:38) 8.11(24:00)
  Orienteering1 1:03:57 2.49(25:40) 4.01(15:57) 2117 /11c63%
  Run1 45:18 3.73(12:09) 6.0(7:33) 147
  MTB1 1
  Total9 10:23:11 86.18 138.7 9607 /11c63%
  [1-5]8 10:23:10
averages - sleep:7.1 rhr:77 weight:63.3kg

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Sunday Apr 24 #

3 PM

Run hills (trail/road) 45:18 intensity: (5:25 @1) + (9:32 @2) + (27:42 @3) + (2:39 @4) 6.0 km (7:33 / km) +147m 6:43 / km
ahr:131 max:149 rhr:81 slept:8.95 weight:64kg shoes: Nike Air Zoom Pegasus 36 (blk)

Ti-Tree loop (ACW). Very muddy in sections of the trail. Returned via roads. Felt tired again. No energy on the hills. 19°C. TE 2.3.
Headlines: Wait list blows out for public dentists (healthcare) / They would love league in US: Hugh Jackman backs American foray (league)

Saturday Apr 23 #

12 PM

Bike long (road) 1:38:58 intensity: (17:32 @1) + (1:01:11 @2) + (20:15 @3) 36.68 km (22.2 kph) +386m
ahr:122 max:143 rhr:73 slept:9.55 weight:64kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Gnomesville, Hornsby Heights. Galston Gorge has been closed to traffic for a while due to a landslide but I wasn't sure if it was open for bikes. Sadly, it wasn't. Amended the ride to do Somerville Road. Headwind on the way back. Lacking energy today. New battery in HRM. 21°C. TE 2.4.
Relive: (pic - Galston Gorge roadblock)
Headlines: Premier won't halt debate / The Kingsmaker - Playing the Longley game (basketball)

Friday Apr 22 #

MTB (service) 1 [0]
slept:6.05 weight:64kg (rest day) shoes: Giant XTC Adv 29er 2 (grey)

Service required after all the mud and water encountered during the AUS MTBO Championships. Cyclesport Thornleigh $227. New bottom bracket and front/rear brake pads replaced. LTD statistics: 2933km, 210.3hrs. Front pads life: 913km, 66.1hrs. Rear pads life: 210km, 16.6hrs.
Headlines: Rein in cosmetic cowboys: medics / Wallabies left to sweat as Nic White mulls Japan move (rugby)

Thursday Apr 21 #

9 AM

Official (AA asst track referee) 1:34:35 [1] 3.94 km (24:00 / km)
slept:6.8 weight:63kg shoes: New Balance M520LK7 (black)

Uni Games, Runaway Bay Athletics Centre QLD. Day 3/3. 9.15am-1pm. 25°C.
Todays events: 2 x 100m hurdles timed finals; 110m hurdles final; 2 x 200m finals; 4 x 400m hurdles timed finals; 2 x 800m finals; 2 x 5000m finals; 2 x 4x100m relays; 3 x 4x400m relays. Very challenging to lap count 32 runners in the men's 5km. Kerwyn DQd one of the relay teams for running in a different order to the one submitted by the team manager (TR 24.11). Left the ground at 2pm - back home by 11pm (821km).
Headlines: Putin Bali invitation 'reminder of Abbott' / Bennett lunch final piece of puzzle for star Knight (Kalyn Pongia, league)

Wednesday Apr 20 #

7 AM

Bike long (road) 1:52:05 [3] 42.83 km (22.9 kph) +38m
slept:5.55 weight:63kg shoes: Giant TCR Adv 1 Disc (black)

Burleigh Heads<>The Spit Gold Coast. The other direction today on less busy roads. Some diversions due to road closures. Headwind out; tailwind back. 22°C.
Relive: (pics - Moondarewa & Gold Coast Spits)
Headlines: Young give up on own homes / 'Team Ponga' and clause for concern: Inside contract chaos (league)
5 PM

Official (AA asst track referee) 51:19 [1] 2.14 km (24:00 / km)
weight:63kg shoes: New Balance M520LK7 (black)

Uni Games, Runaway Bay Athletics Centre QLD. Day 2/3. 5.10-9.30pm. 27°C.
Todays events: 2 x 100m finals; 11 x 200m heats; 2 x 400m finals; 4 x 800m heats; 2 x 3000m steeplechase finals, 5000m walk final. No reports.

Tuesday Apr 19 #

6 AM

Bike long (road) 1:48:07 [3] 41.06 km (22.8 kph) +178m
slept:6.65 weight:63kg shoes: Giant TCR Adv 1 Disc (black)

Burleigh Heads<>Coolangatta. Woke up before my alarm so thought I'd go for a ride before the traffic got too busy. I've done the first part of this ride to Currumbin back in 2018 when I was up here for the AAC/CG test event. Fairly flat but lots of traffic light stops. Attacked by an an aggressive truck driver (long blasts on his horn) on the Gold Coast Highway (2 lanes each way). He obviously couldn't understand how to pass a bike by changing lanes. I will report him to Qld Roads if I can work out how to do it. 17°C.
Relive: (pic - Surfers Paradise from Coolangatta)
Headlines: Labor pledges to hunt down NDIS cowboys / Back from the dead - Jackson Hastings nabs last-gasp field goal to shock Eels (league)
4 PM

Official (AA asst track referee) 48:51 [1] 2.04 km (24:00 / km)
weight:63kg shoes: New Balance M520LK7 (black)

Uni Games, Runaway Bay Athletics Centre QLD. Day 1/3. 4-8.30pm. 25°C.
Good timing. Getting paid for a few days athletics work before heading back to Sydney later in the week. One DQ and one warning for lane infringements in the women's 400m heats (TR 17.3.1).
Todays events: 16 x 100m heats and semis; 7 x 400m heats; 3 x 1500m timed finals; 10000m final, 4x400m mixed relay final.

Monday Apr 18 #

8 AM

Orienteering (A3D Middle Distance) 1:03:57 intensity: (25 @3) + (1:02:36 @4) + (56 @5) **** 4.01 km (15:57 / km) +211m 12:38 / km
spiked:7/11c slept:5.95 weight:63kg shoes: Salomon Speedcross4 GTX (blue)

"Coomba Falls", Maidenwell QLD. M55AS / Course 12B: 2.3km, +75m, 10c. 6th/9 (20:28 behind Geoff Peel). 22°C. No HRM data.
Tough going today. Not runnable at all except for parts of the last 3 legs. Long grass, thick scrub and lantana. Progress not too bad until #5 where Geoff caught up my 10' head start. Brain fade at the end cost me another 10'. Just managed to hold on to my 2nd place overall by 3:27 from Garry Stewart.
Time losses: #4 - Overran (+2'). #5 - Didn't go far enough up the hill (+12'). #9 - Saw flag but ignored it because I though I hadn't gone far enough (+6'). #10 - Wrong boulder (+4'). Total time losses: 24'.
Best legs: #3, F (1st/9). Best pos: 2nd/9 (#3).
Headlines: Campaign momentum returns to coalition / It's the only event I've ever wanted to win - Tyler Wright caps brave fighback with first Bells title (surfing)
Weekend statistics: 15.68km, +465m, 45/55c, 2:55:47. Car 2539km, 32h40m.

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