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Training Log Archive: michalmy

In the 1 days ending Aug 17, 2014:

activity # timemileskm+m
  Orienteering1 45:44 2.9(15:47) 4.66(9:48) 4016 /19c84%
  Warm up / cool down1 4:52 0.46(10:35) 0.74(6:35) 381
  Total1 50:36 3.36(15:04) 5.4(9:22) 42116 /19c84%
averages - sleep:7 rhr:132 weight:65kg

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Su

Sunday Aug 17, 2014 #

9 AM

Orienteering race (SL13 / MD) 45:44 intensity: (3:28 @3) + (21:01 @4) + (21:15 @5) **** 4.66 km (9:48 / km) +40m 9:24 / km
ahr:169 max:188 spiked:16/19c rhr:142 slept:7.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

"Tank Paddock", Minmi. (M45AS / Hard 4: 3.0km, +70m, 18c.) Did not start GPS until #1 so all controls nos are one short. Started out well in the green (#1-7) and yellow ( #8-12) sections, but it all went pear-shaped at #14-15 (white). Despite taking great care I drifted L and overran #14 (lost 4:40?). #15 was a complete disaster. I could not read the detail clearly enough in the shade (lost 13:00?). I was 3s behind Dale at #13, but finished 18:03 behind at race end. Fastest in H4 on #8, 10, F.

Warm up / cool down (XC) 4:52 [2] 0.74 km (6:35 / km) +381m 1:50 / km
ahr:148 max:160 rhr:122 shoes: Nike Zoom Vomero 7 (grey)


SL13 HARD 4 - Splits

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