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Training Log Archive: michalmy

In the 7 days ending May 1:

activity # timemileskm+m
  Bike2 2:09:33 28.82(13.3/h) 46.38(21.5/h) 670
  Orienteering1 1:55:35 5.62(20:34) 9.05(12:47) 24513 /20c65%
  MTB1 1:25:56 9.67(6.8/h) 15.57(10.9/h) 273
  Official1 1:05:20 1.69(38:38) 2.72(24:00)
  Total5 6:36:24 45.8(8:39) 73.71(5:23) 118813 /20c65%
averages - sleep:6.7 rhr:69 weight:64.1kg

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MoTuWeThFrSaSu

Sunday May 1 #

10 AM

Orienteering race (NOY2) 1:55:35 intensity: (37 @1) + (9:09 @2) + (1:00:59 @3) + (36:07 @4) + (8:43 @5) **** 9.05 km (12:47 / km) +245m 11:15 / km
ahr:143 max:167 spiked:13/20c rhr:45 slept:7.05 weight:63.5kg shoes: Salomon Speedcross4 GTX (blue)

"Fairley Dams", West Wallsend. Hard Medium: 5.2km, +160m, 19c. 18th/26 (55:59 behind Eszter Kocsik). 20°C. TE 3.6.
Muddy trails really weren't a problem. But the bush was so thick from #5-12.
#1 - Followed faster road instead of the track. #2 - Followed WC from W track. #3 - Overran track junction (+6:45). #4 - Tracks then bearing. #5 - Most direct route had too many track junctions. Decided to follow the longer main track with more climb (+77m) to minimise errors. #6 - Contour. #7 - Compass descent. #8 - Compass up, drifted left and high (+1:20). #9/10 - Contour slog. #11 - Confused by unexpected track crossing (+5:30). #12 - Drifted right on decent (+1:30). #13 - Wrong track (+4:30). #14 - Tracks. #15/16 - Compass. #17 - Overran (+1:40). #18 - AP at track bend. #19 - Wrong WC (+3:40). #F - OK. Total est time losses: 24:55.
Best leg: #1 (5th/26). Best pos: 5th/26 (#1). Worst pos: 22nd/26 (#3).
Relive: https://www.relive.cc/view/vQvxnWn94B6
Headlines: Labor promises to slash cost of housing (campaign launch) / Leichhardt & soul - Jackson Hastings finds his inner steel on long road home (league)

Saturday Apr 30 #

11 AM

Official (ANSW set-up) 1:05:20 [1] 2.72 km (24:00 / km)
slept:7.05 weight:64kg shoes: Nike Air Zoom Pegasus 33 (blu)

Sydney:10, Sydney Olympic Park. 11am-2.15pm. Setting up the barriers, cones and tape for the last 500m of tomorrow's race when the runners enter the athletics stadium. Rain forecast but it wasn't really a problem. 19°C.
Headlines: Coalition pledges to cut cost of medicines / NRL player salaries - Is your team paying too much? (league)

Friday Apr 29 #

1 PM

Bike long (road) 1:05:36 intensity: (2:24 @1) + (16:56 @2) + (33:16 @3) + (13:00 @4) 24.81 km (22.7 kph) +312m
ahr:135 max:157 rhr:76 slept:6.55 weight:64kg shoes: Giant TCR Adv 1 Disc (black)

Berowra-Hornsby Industrial loop (CW). Slight headwind out; tailwind back. Worked a bit harder today to shake off the lethargy. 26°C. TE 3.1.
Relive: https://www.relive.cc/view/vYvEAnwKWwv
Headlines: Power rise to enliven poll debate / This doesn't make sense. This is not right. Please explain: Hasler not happy with Manly's rap sheet (league)

Thursday Apr 28 #

Note
slept:6.5 weight:64.5kg (rest day)

Misty rain just around my lunchtime window.
Headlines: Price spike forces rate rise / Out of left field: Why Shire powerhouse might be answer for Fittler's Blues (Siosifa Talakai, league)

Wednesday Apr 27 #

Note
slept:7.25 weight:64.5kg (rest day)

Rain.
Headlines: Nationals reignite Coalition climate war / NRL decider could go north as Queensland launches raid (league)

Tuesday Apr 26 #

2 PM

Bike hills (long road) 1:03:57 intensity: (10:10 @1) + (16:55 @2) + (28:47 @3) + (8:05 @4) 21.56 km (20.2 kph) +358m
ahr:130 max:151 rhr:78 slept:6.85 weight:64kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Berowra Waters Ferry. Cautious on the descent because the road was still wet in places from the morning showers. 18°C. TE 3.1.
Relive: https://www.relive.cc/view/v4OGReeLn5v (pic - large ferry back in service after 6+ months)
Headlines: Labor plan for Pacific armies aid (military school) / Red V for victory - Dragons seize the Day to leave Hook breathing easier (league)

Monday Apr 25 #

3 PM

MTB hills (long trails) 1:25:56 intensity: (32:55 @1) + (35:09 @2) + (17:52 @3) 15.57 km (10.9 kph) +273m
ahr:117 max:142 rhr:75 slept:5.5 weight:64kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (CW): Turner single tracks > Turner-Woodcourt-Lonsdale-Cliffview > Wanda-Alan-Warrego > Warrina-Mary Wall. Very muddy in low-lying areas. Not much energy again today. 18°C. TE 2.1.
Relive: https://www.relive.cc/view/vQvynQ1GW4O (pic - waterlogged areas on Turner-Woodcourt)
Headlines: Coalition's $23b voter sweetener (election funding) / Embarrassing - Eels smash sorry Knights and leave Ponga red-faced (league)

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