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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 11 days ending Oct 3, 2016:

activity # timemileskm+m
  Orienteering3 3:35:58 11.43(18:54) 18.4(11:44) 50732 /42c76%
  Bike4 2:58:01 38.4(12.9/h) 61.79(20.8/h) 671
  Warm up / cool down3 33:53 2.48(13:40) 3.99(8:30) 58
  Total8 7:07:52 52.31(8:11) 84.18(5:05) 123632 /42c76%
  [1-5]8 7:06:54
averages - sleep:7.3 rhr:98 weight:63.9kg

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Monday Oct 3, 2016 #

Note
slept:8.33 weight:64kg (rest day)

Driving home from Stanthorpe, QLD (700km). Rain again but not as heavy as Thursday. New England Hwy to Muswellbrook, then the back way via Wollombi to avoid the M1 congestion.

Sunday Oct 2, 2016 #

10 AM

Warm up / cool down (trail) 20:01 intensity: (4 @1) + (6:11 @2) + (12:56 @3) + (50 @4) 2.41 km (8:18 / km) +41m 7:39 / km
ahr:135 max:155 rhr:105 shoes: Nike Air Pegasus 30 (blue)

Amiens (QLD). Arena-start-arena-car-arena-start. A lot warmer than yesterday. 21°C. TE 2.0.

Orienteering race (Australian MD Champs) 1:13:52 intensity: (20 @2) + (23:41 @3) + (48:50 @4) + (1:01 @5) ***** 5.5 km (13:25 / km) +200m 11:21 / km
ahr:152 max:175 spiked:14/17c rhr:110 slept:8.7 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"The Cascades - North", Passchendaele State Forest, Amiens (QLD). M55A / Course 9: 3.4km, +85m, 16c. 26th/36 (+44:45 to Warren Key). Started well (#1-4). 90° error leaving #4 (lost 12' - I must have thought I was aleady at #5 on my way to #6). Didn't go high enough to find #9 (-6'). Distracted by another control near #12 (-1'). Happy with my spike % but the two big errors cost me dearly and put me into fatigue at the end. Best leg: #10 (8th). Best pos: 17th (#4). 21°C. TE 3.3. Totals for weekend: 18.4km, +507m, 32/42c, 3h35'58" (car 1520km).

Saturday Oct 1, 2016 #

10 AM

Warm up / cool down (trail) 3:54 intensity: (14 @2) + (3:16 @3) + (24 @4) 0.59 km (6:34 / km) +4m 6:20 / km
ahr:141 max:152 rhr:113 shoes: Nike Air Pegasus 30 (blue)

Passchendaele State Forest, Amiens (QLD). 14°C. TE 1.6.

Orienteering race (Australian LD Champs) 49:28 intensity: (18 @2) + (1:35 @3) + (39:24 @4) + (8:11 @5) **** 4.9 km (10:06 / km) +135m 8:53 / km
ahr:162 max:181 spiked:7/9c rhr:113 slept:8.95 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Amiens", Passchendaele State Forest (QLD). M55AS / Course 18: 2.9km, +80m, 8c. 6th/15 (+15:00 to Peter May). Started in the pine forest before getting into the native bush/rock areas. Spot on #1-4. Drifted a bit right at #5 and then ran too far (lost 8'). Back on track with #6-7 but overan #8 (-1:15). Fastest on legs #6,7,F. Best pos: 3rd at #2. 13°C. TE 4.1.




Approaching #8.
11 AM

Warm up / cool down (trail/bush) 9:58 intensity: (5:51 @2) + (4:07 @3) 0.98 km (10:08 / km) +13m 9:32 / km
ahr:128 max:141 rhr:110 shoes: Nike Air Pegasus 30 (blue)

Passchendaele State Forest, Amiens (QLD). 14°C. TE 1.6.

Friday Sep 30, 2016 #

10 AM

Orienteering (Australian LD model) 1:32:38 intensity: (6 @1) + (7:51 @2) + (1:06:15 @3) + (18:26 @4) *** 8.0 km (11:35 / km) +172m 10:28 / km
ahr:142 max:168 spiked:11/16c rhr:93 slept:7.8 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"The Passchendaele Saw Mill", Passchendaele State Forest, Bapaume (QLD). Scatter: 16c. Wasn't sure how to approach this practise event. Decided to attempt all controls and planned like a SSS score event. Thought I would ease into the map with what appeared to be less technical areas in the north (6-12-15-14-3-4-1-7) and finish with the southern controls in thicker green (10-11-2-9-5-8-16-13). 12°C. TE 2.9.

Thursday Sep 29, 2016 #

Note
slept:5.85 weight:64kg (rest day)

Drive from home to Stanthorpe, QLD (700km) for the AUS O-Champs. M1-Bucketts Way-Thunderbolts Way-New England Hwy route. Stopped off at Maitland to catch up with the old team over coffee. Not exactly on the way, or in need of a break, but worthwhile. Heavy rain on Thunderbolts Way. Welcome-to-Queensland breath test just after crossing the border. Great Guiness pie at the local XXXX. Motel room infested with mosquitos - dash back to Woolies for flyspray. Just realised I will lose my hour to daylight saving on Monday afternoon instead of Sunday morning.

Wednesday Sep 28, 2016 #

12 PM

Bike hills (road) 36:06 intensity: (35 @0) + (28 @1) + (9:13 @2) + (22:28 @3) + (3:22 @4) 13.06 km (21.7 kph) +208m
ahr:135 max:155 rhr:74 slept:6.1 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (ACW). Felt strong on the hills. Reached 54.3 km/h down N Rocks Rd. Driving up to Stanthorpe Qld tomorrow. 23°C. TE 2.7.

Tuesday Sep 27, 2016 #

1 PM

Bike (path) 32:24 intensity: (10 @0) + (1:26 @1) + (14:15 @2) + (16:33 @3) 10.59 km (19.6 kph) +71m
ahr:132 max:144 rhr:86 slept:5.75 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford Station loop (CW). HRM playing up (210?). 25°C. TE 2.1.

Monday Sep 26, 2016 #

1 PM

Bike (path/road/MTB) 49:09 intensity: (49 @1) + (13:58 @2) + (29:33 @3) + (4:49 @4) 15.22 km (18.6 kph) +197m
ahr:135 max:161 rhr:95 slept:6.45 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Winston Hills loop (ACW). Includes a 1.8km MTB section adjacent to Toongabbie Creek. 22°C. TE 2.6.

Saturday Sep 24, 2016 #

Event: Australian Orienteering Championships 2016
 

Friday Sep 23, 2016 #

1 PM

Bike long (path) 1:00:22 intensity: (13 @0) + (1:00 @1) + (7:51 @2) + (37:25 @3) + (13:53 @4) 22.92 km (22.8 kph) +195m
ahr:142 max:162 rhr:84 slept:7.35 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Meadowbank Bridge loop (CW). New long ride with first crossings of Meadowbank-Rhodes rail bridge and Rhodes-Wentworth Point bus bridge. Return via Silverwater Bridge. 21°C. TE 3.1.

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