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Training Log Archive: michalmy

In the 7 days ending Jul 23, 2018:

activity # timemileskm+m
  Bike3 2:08:57 26.42(12.3/h) 42.53(19.8/h) 507
  Official1 52:26 1.36(38:37) 2.18(24:00)
  Orienteering1 48:08 2.97(16:12) 4.78(10:04) 19912 /13c92%
  Total5 3:49:31 30.75(7:28) 49.49(4:38) 70612 /13c92%
  [1-5]5 3:48:29
averages - sleep:6 rhr:90 weight:67kg

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Monday Jul 23, 2018 #

1 PM

Bike hills (road/path) 47:43 intensity: (39 @0) + (27 @1) + (9:48 @2) + (31:37 @3) + (5:12 @4) 15.45 km (19.4 kph) +222m
ahr:137 max:158 rhr:77 slept:4.7 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (ACW). A bit stiff after yesterday's run. First magpie swoop of the season at the top of Monterey Parade (km#7.25). 18°C. TE 3.0.
Relive: https://www.relive.cc/view/g22943543357

Sunday Jul 22, 2018 #

Event: 2018 Metro League #5 Lapstone
 
10 AM

Orienteering race (MetrO League 5) 48:08 intensity: (15 @2) + (44 @3) + (28:28 @4) + (18:41 @5) *** 4.78 km (10:04 / km) +199m 8:20 / km
ahr:165 max:183 spiked:12/13c rhr:103 slept:6.5 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Darks Common", Lapstone. Div 3: 3.9km, +145, 12c. 2nd/31 (3:07 behind David Green). 13°C. TE 4.5. Surprised to finish so high in the results after slow first three legs. Best legs: #9/10 (2nd/31). Best pos: 2nd/31 (#11-F).
#1 - Left track too soon and had to climb up-down-up. #2 - Tried to meet E-W track but intercepted N-S track instead. Circled a bit until I found the correct rock feature (lost 1'). #3 - Short leg. #4 - Tracks to top of spur then follow down to boulder. #5 - Compass down and up. #6 - Tracks to access road, then down through unmapped green area to rock line. #7 - Followed line of rocks. #8 - Tracks. #9 - Tracks. #10 - Straight. Contour to termite mound. #11 - Tracks. #12 - Tracks. #F - Tracks then bush bash final 50m. (10 points in the match against Knox. BNO wins 34-21 and qualifies for next month's grand final.)
Relive (v Rodney Parkin, overtook on 8-9 leg): https://www.relive.cc/view/g22911365699

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Division 3 - Splits

Saturday Jul 21, 2018 #

11 AM

Official (ANSW umpire) 52:26 [1] 2.18 km (24:00 / km)
slept:6.7 weight:67kg shoes: New Balance MX624ABv4 (black)

NSW Road Relay Championships, Ourimbah. 11am-4pm. 16°C.

Bethany ran 15:14 for her 4km leg.

Friday Jul 20, 2018 #

1 PM

Bike (road/path) 32:47 intensity: (23 @0) + (39 @1) + (7:33 @2) + (20:11 @3) + (4:01 @4) 10.99 km (20.1 kph) +106m
ahr:136 max:164 rhr:83 slept:5.9 weight:67kg (sick) shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (ACW). Feeling much better today. New medications. Wanted to do a shorter ride today. Followed the roads running parallel and south of the railway line near Granville, avoiding the hill near Granville High School. Discovered a new path from Clyde Station running to the industrial area in north Auburn without having to follow Duck Creek. 16°C. TE 3.0.
Relive: https://www.relive.cc/view/g22840559133

Wednesday Jul 18, 2018 #

1 PM

Bike (road/path) 48:27 intensity: (32 @1) + (10:09 @2) + (33:32 @3) + (4:14 @4) 16.08 km (19.9 kph) +180m
ahr:136 max:157 rhr:98 slept:6.35 weight:67kg (sick) shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (ACW). First ride in 15 days. Weather warm, but air still cold in my lungs. No big efforts. Still coughing now and then. Not sure if this was a good idea. Probably OK for MetrO on Sunday. 21°C. TE 3.0.
Relive: https://www.relive.cc/view/g22769205987

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