Training Log Archive: michalmyIn the 11 days ending Oct 7, 2019:
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Monday Oct 7, 2019 #
9 AM
Note
slept:7.2 weight:67kg (rest day)
With the Roosters winning last night I managed wrap up the work NRL tipping comp on a countback. A rare double after finishing 1 point ahead in the AFL: tipping the previous weekend.
Drive back to Sydney from Wodonga (565km, 6.5 hours). Traffic pretty good except for long queues near Marulan on both sides of the freeway. A couple of smashed-up cars in the scrubby ditch between the two roads. Couldn't tell which direction they were going.
Trip statistics: 9 days, 10 events, 8 races; 6h46'43", 40.73km, +1408m, 126/148c (85%); places 1, 2, 7, 10, 21. 24, 33, MP. Bike: 5h53'47", 119.96km, +657m. Car: 2129km, 31h15'.
Drive back to Sydney from Wodonga (565km, 6.5 hours). Traffic pretty good except for long queues near Marulan on both sides of the freeway. A couple of smashed-up cars in the scrubby ditch between the two roads. Couldn't tell which direction they were going.
Trip statistics: 9 days, 10 events, 8 races; 6h46'43", 40.73km, +1408m, 126/148c (85%); places 1, 2, 7, 10, 21. 24, 33, MP. Bike: 5h53'47", 119.96km, +657m. Car: 2129km, 31h15'.
Sunday Oct 6, 2019 #
11 AM
Orienteering race (Oceania MD) 41:26 *** 3.83 km (10:49 / km) +157m 8:59 / km
ahr:149 max:167 spiked:11/14c rhr:97 slept:4.95 weight:67kg shoes: Salomon Speedcross 4 GTX (red)
"Racecourse Creek", Beechworth (VIC). M55AS / Course 10: 2.6km, +170m, 13c. 2nd/11 (2:46 behind Garry Stewart). 25°C. TE 3.1.
I'm surprised I did this well as I lost 11:15 on 3 controls. Might have won with only two errors. #1 - Due N to end of bare rock just before fence crossing. #2(-) - Straight, deviating around blackberries. #3(2) - Thought control was on top of ridge (-4:15). #4(3) - Thicket AP. #5(4) - Compass from fence crossing. #6(5) - Up through yellow to rocks. #7(6) - Straight. #8(7) - Planned to contour past second bare rock, but lost confidence and stopped too early (-4'). #9(8) - Straight. #10(9) - Planned to follow yellow finger SE from middle of open area. Drifted R and high (-3'). #11(10) - Straight. #12(11) - Obvious thicket above R of WC crossing. #13(12) - Run to high point R of arena. #F(13). Taped route. Best legs: #2/5/6/7/11/13/F (1st/11). Best pos: 1st/11 (#2).
Relive: https://www.relive.cc/view/v26M82eYWEO
I'm surprised I did this well as I lost 11:15 on 3 controls. Might have won with only two errors. #1 - Due N to end of bare rock just before fence crossing. #2(-) - Straight, deviating around blackberries. #3(2) - Thought control was on top of ridge (-4:15). #4(3) - Thicket AP. #5(4) - Compass from fence crossing. #6(5) - Up through yellow to rocks. #7(6) - Straight. #8(7) - Planned to contour past second bare rock, but lost confidence and stopped too early (-4'). #9(8) - Straight. #10(9) - Planned to follow yellow finger SE from middle of open area. Drifted R and high (-3'). #11(10) - Straight. #12(11) - Obvious thicket above R of WC crossing. #13(12) - Run to high point R of arena. #F(13). Taped route. Best legs: #2/5/6/7/11/13/F (1st/11). Best pos: 1st/11 (#2).
Relive: https://www.relive.cc/view/v26M82eYWEO
3 PM
Bike long (rail trail) 1:24:48 32.36 km (22.9 kph) +158m
ahr:136 max:148 rhr:91 weight:67kg shoes: Giant Roam XR1 (white)
High Country Rail Trail. Murra Point, Ebden<>Tallangatta (VIC). Continued from where I left off yesterday. Completed about 35km of the trail both ways. Struck on the helmet by a magpie just before the impressive Sandy Creek Bridge (5.8km) and swooped on my way back (26.5km). 25°C. TE 3.0.
Relive: https://www.relive.cc/view/v7O9wy18NLq
Relive: https://www.relive.cc/view/v7O9wy18NLq
Saturday Oct 5, 2019 #
11 AM
Walk (arena to start) 29:25 2.06 km (14:16 / km) +139m 10:40 / km
ahr:115 max:133 rhr:94 weight:67kg shoes: Salomon Speedcross 4 GTX (red)
Eldorado (VIC). Garry Stewart was intent on doing the 20-question quiz to pass the time as we walked up. 24°C. TE 1.3 .
12 PM
Orienteering race (Oceania LD) 1:24:57 **** 7.43 km (11:26 / km) +270m 9:41 / km
ahr:143 max:167 spiked:8/11c rhr:94 slept:7.1 weight:67kg shoes: Salomon Speedcross 4 GTX (red)
"Kangaroo Crossing", Eldorado (VIC). M55AS / Course 14: 4.6km, +170m, 11c. MP on #1. 24°C. TE 2.8. I saw the early long leg to #2 but didn't see the short leg to #1. I was so wrapped up with the navigation I only realised I missed #1 when I was more than halfway down the ravine opposite #2 (11:30 after the start). I did head back for about 90" but decided it would be too exhausting and I might as well keep going. #2(1) - Followed track up and around to bend then descended into steep ravine. Hit the WC a bit N of the gully I was looking for (-7'). #3(2) - Down the WC I climbed up a moment ago. #4(3) - Followed WC to track. Contoured around the big hill just below the limit of the boulders. Fortunate to hit the small WC 150m due E of control. #5(4) - Straight. #6(5) - Countoured to main track but headed back up the hill too soon (-8'). #7/8/9(6/7/8) - Straight. #10(9) - Lost track of how many fences I needed to cross and was distracted by wrong control (-1'). #10/F(9/10) - OK. Best legs: #4/F (1st/16) ;#5 (2nd); #3/7 (3rd).
Relive: https://www.relive.cc/view/v7O9wyYjgLq
Crossing the ditch before the finish sprint
Relive: https://www.relive.cc/view/v7O9wyYjgLq
Crossing the ditch before the finish sprint
3 PM
Bike long (rail trail) 1:00:54 21.75 km (21.4 kph) +103m
ahr:133 max:156 rhr:72 weight:67kg shoes: Giant Roam XR1 (white)
High Country Rail Trail. Finn Creek, Bonegilla<>Murra Point, Ebden (VIC). Continued from where I left off last Thursday. Turned around after 30 minutes. 24°C. TE 2.5.
Relive: https://www.relive.cc/view/vevW7NKZzGv
Relive: https://www.relive.cc/view/vevW7NKZzGv
Friday Oct 4, 2019 #
11 AM
MTBO (MapRun Score) 34:25 ** 7.65 km (4:30 / km) +97m 4:14 / km
ahr:125 max:145 spiked:18/18c rhr:85 slept:6.45 weight:67kg shoes: Giant Roam XR1 (white)
"Beechworth" (VIC). 17c. 20°C. TE 2.0. Not keen to run on hard surfaces so I used the bike. Attacked by a magpie leaving #51. Hit so hard it knocked the visor off my helmet. The Mayday Hills Lunatic Asylum (SE controls) was the site of the 2015 Victorian Sprint MTBO Championships (16/04/16). Sequence: S-32-61-62-51-81-120-75-100-63-90-31-42-38-33-34-35-36-F.
Relive: https://www.relive.cc/view/vE6JdmADLxv
Relive: https://www.relive.cc/view/vE6JdmADLxv
1 PM
Orienteering (Oceania Model) 53:19 *** 2.43 km (21:56 / km) +118m 17:40 / km
ahr:104 max:120 spiked:13/14c rhr:84 weight:67kg shoes: Salomon Speedcross 4 GTX (red)
"Beechworth Historic Park", Beechworth Gorge (VIC). 13c. 21°C. TE 1.1. Very steep terrain. Typical of areas to be used for the next two days. Just walked around.
Relive: https://www.relive.cc/view/vxOQAn1G22O
Relive: https://www.relive.cc/view/vxOQAn1G22O
Thursday Oct 3, 2019 #
1 PM
Orienteering race (River Run 3-Day MD) 30:26 *** 3.81 km (8:00 / km) +143m 6:44 / km
ahr:157 max:176 spiked:16/17c rhr:100 slept:6.95 weight:67kg shoes: Salomon Speedcross 4 GTX (red)
"Pomingalarna", Moorong via Wagga Wagga. Men Hard C / Course 3: 3.3km, +130m, 16c. 7th/44 (6:29 behind Matthew Cohen TAS). 30°C. 14%rh. TE 3.2.
Much better run today, although the control placements seemed a lot easier. #1 - Tracks until spotted earth bank up to the left. #2 - Straight. #3 - Bad bearing (-60"). #4/5/6 - Straight. #7 - Clearing to ridge. MTB track to N turn. Compass down to small WC. #8/9 - Straight. #10 - Track to junction. Poor bearing until I crossed the track under the powerlines. #11 - Drifted a bit right over the ridge. #12 - Angled descent to front edge of clearing. #13/14/15/16/F - Easy. Best legs: #6/13/F (2nd/92 on C3). Best pos: 5th/92 (#2).
Relive: https://www.relive.cc/view/v4OGmjxYL5q
Much better run today, although the control placements seemed a lot easier. #1 - Tracks until spotted earth bank up to the left. #2 - Straight. #3 - Bad bearing (-60"). #4/5/6 - Straight. #7 - Clearing to ridge. MTB track to N turn. Compass down to small WC. #8/9 - Straight. #10 - Track to junction. Poor bearing until I crossed the track under the powerlines. #11 - Drifted a bit right over the ridge. #12 - Angled descent to front edge of clearing. #13/14/15/16/F - Easy. Best legs: #6/13/F (2nd/92 on C3). Best pos: 5th/92 (#2).
Relive: https://www.relive.cc/view/v4OGmjxYL5q
5 PM
Bike long (rail trail) 1:00:19 22.49 km (22.4 kph) +58m
ahr:132 max:148 rhr:97 weight:67kg shoes: Giant Roam XR1 (white)
High Country Rail Trail. Wodonga<>Finn Creek, Bonegilla (VIC). Set myself a 30-minute ride out before turning around. Relatively flat and fast. The last couple of kms went through the Kiewa River wetlands. 30°C. 14%rh. TE 2.7.
Relive: https://www.relive.cc/view/vrqodM5yEyv
Relive: https://www.relive.cc/view/vrqodM5yEyv
Wednesday Oct 2, 2019 #
1 PM
Orienteering race (River Run 3-Day LD) 53:33 ***** 5.0 km (10:43 / km) +202m 8:55 / km
ahr:142 max:160 spiked:5/9c rhr:100 slept:6.55 weight:67kg shoes: Salomon Speedcross 4 GTX (red)
"Connorton", Rowan via Wagga Wagga. Men Hard C: 3.2km, +115m, 8c. 21st/51 (21:22 behind Dave Middleton NZ). 27°C. TE 2.9.
Third time I've run here. Toughest control placements yet. Did not have very good contact with the map. #1 - Drifted R climbing ridge (-1:10). #2 - Contours. #3 - Straight. #4 - Around to far side of rocky hill. #5 - Found lots of animal tracks heading in the direction I wanted to go. Used hill top as AP. A bit L at the end (-1:40). #6 - Slight descent. #7 - I thought the control was higher up on the WC. Spent about 10' running/walking up/down the hill. I had actually started to walk back to #F when I stumbled upon the control and had to start running again (-8:15). #8 - Follow erosion gully. #F - Uphill sprint. Best legs: #F (2nd/112 on HC), #3 (5th/112). Best pos: 19th/112 (#5).
Relive: https://www.relive.cc/view/v26M82xk33O
Third time I've run here. Toughest control placements yet. Did not have very good contact with the map. #1 - Drifted R climbing ridge (-1:10). #2 - Contours. #3 - Straight. #4 - Around to far side of rocky hill. #5 - Found lots of animal tracks heading in the direction I wanted to go. Used hill top as AP. A bit L at the end (-1:40). #6 - Slight descent. #7 - I thought the control was higher up on the WC. Spent about 10' running/walking up/down the hill. I had actually started to walk back to #F when I stumbled upon the control and had to start running again (-8:15). #8 - Follow erosion gully. #F - Uphill sprint. Best legs: #F (2nd/112 on HC), #3 (5th/112). Best pos: 19th/112 (#5).
Relive: https://www.relive.cc/view/v26M82xk33O
Tuesday Oct 1, 2019 #
1 PM
Orienteering race (River Run 3-Day SD) 17:23 *** 2.56 km (6:47 / km) +18m 6:33 / km
ahr:155 max:165 spiked:24/26c rhr:110 slept:7.85 weight:67kg shoes: Nike Zoom Flyknit Streak
"Kildare Catholic College and ErinEarth", Turvey Park, Wagga Wagga. Men Hard C: 1.9km, 25c. 10th/48 (3:45 behind Nick Dale WA). 22°C. TE 2.7. Vdot 26.6
A few short legs in a garden area before we let loose into the main campus. Only two wobbles. #9 - I thnk my map was 90° out leaving #8 and I ended up near the road (-60"). #20 - Tried to run CW around the big building but my path was blocked so I went back to through the known covered passageways (-30"). (#22 & #25 not shown on GPS trace.) Best legs: 11/14 (1st/106 on HC). Best pos: 5th/106 (#8).
Relive: https://www.relive.cc/view/vevYVD5BByO
A few short legs in a garden area before we let loose into the main campus. Only two wobbles. #9 - I thnk my map was 90° out leaving #8 and I ended up near the road (-60"). #20 - Tried to run CW around the big building but my path was blocked so I went back to through the known covered passageways (-30"). (#22 & #25 not shown on GPS trace.) Best legs: 11/14 (1st/106 on HC). Best pos: 5th/106 (#8).
Relive: https://www.relive.cc/view/vevYVD5BByO
4 PM
Orienteering (MapRun) 15:23 ** 2.89 km (5:19 / km)
ahr:143 max:157 spiked:22/22c rhr:79 weight:67kg shoes: Salomon Speedcross 4 GTX (red)
"Wollundry Lagoon", Wagga Wagga. MapRun: 2.9km, 21c. Running at training run rather than race pace. 23°C. TE 2.2.
Relive: https://www.relive.cc/view/vPOpWNWkzRv
Relive: https://www.relive.cc/view/vPOpWNWkzRv
Monday Sep 30, 2019 #
11 AM
Orienteering race (Oceania Relay) 49:29 **** 4.79 km (10:20 / km) +272m 8:03 / km
ahr:156 max:179 spiked:11/13c rhr:131 slept:5.9 weight:67kg shoes: Salomon Speedcross 4 GTX (red)
"Split Rock", Cootamundra. M55A / Course 5: 3.6km, +220m, 12c. 33rd/51 (16:53 behind Ian Prosser ACT). 20°C. TE 3.4.
Same map as yesterday. Course a bit shorter but with more climb. No time losses according the computer. Selected for the NSW 4th III in M55A. Wiz ran a solid 45' for the 1st leg (P11/18) and I was happy with my 49' for the 2nd leg to pull us up to P8. Unfortunately Peter Hopper struggled with his #1 & #10 controls to finish in 88' to slip to P13. Apparantly our courses were essentially the same but with different S-1 & 6-7 legs.
#1 - Long uphill slog (+100m) to just above yesterday's start area. (I was stuffed before I got to today's start triangle.) #2 - Used the S creek as a bit of a hand rail. #3 - Brown snake! Down to lower WC. Compass from thicket. #4 - Straight. Boulder higher than expected (-40"). #5 - Boulders just above WC. #6 - Straight. #7 - Contour across bare rock. #8 - Crossed fence at purple line. Boulders after gully just above light green. #9 - Drifted left and low (-90"). #10 - Followed ridge line down. #11 - Steep decent (-117m). I was confident that I was going somewhere because I kept passing others on the way up. #12 - Sprint. Not tempted to hurdle the 1m fence. #F - 1" slower than yesterday.
Relive: https://www.relive.cc/view/vQvxVZgzrB6
Same map as yesterday. Course a bit shorter but with more climb. No time losses according the computer. Selected for the NSW 4th III in M55A. Wiz ran a solid 45' for the 1st leg (P11/18) and I was happy with my 49' for the 2nd leg to pull us up to P8. Unfortunately Peter Hopper struggled with his #1 & #10 controls to finish in 88' to slip to P13. Apparantly our courses were essentially the same but with different S-1 & 6-7 legs.
#1 - Long uphill slog (+100m) to just above yesterday's start area. (I was stuffed before I got to today's start triangle.) #2 - Used the S creek as a bit of a hand rail. #3 - Brown snake! Down to lower WC. Compass from thicket. #4 - Straight. Boulder higher than expected (-40"). #5 - Boulders just above WC. #6 - Straight. #7 - Contour across bare rock. #8 - Crossed fence at purple line. Boulders after gully just above light green. #9 - Drifted left and low (-90"). #10 - Followed ridge line down. #11 - Steep decent (-117m). I was confident that I was going somewhere because I kept passing others on the way up. #12 - Sprint. Not tempted to hurdle the 1m fence. #F - 1" slower than yesterday.
Relive: https://www.relive.cc/view/vQvxVZgzrB6
3 PM
Bike (trails/path/road) 58:44 17.34 km (17.7 kph) +192m
ahr:126 max:149 rhr:83 weight:67kg shoes: Giant Roam XR1 (white)
Wagga Wagga. Traversed the W and SW sections of the Wiradjuri walking track. Lost the trail a few times and had to backtrack or just make it up. Attacked by two separate magpies again, both on Urana Street. No contact, just a squawker and a snapper. Legs felt a bit lactic today so I thought this ride might relieve the tightness. 20°C. TE 2.3.
Relive: https://www.relive.cc/view/vmqX1oDwKov
Relive: https://www.relive.cc/view/vmqX1oDwKov
Sunday Sep 29, 2019 #
11 AM
Orienteering race (AUS LD) 40:28 *** 5.07 km (7:59 / km) +159m 6:54 / km
ahr:158 max:179 spiked:9/11c rhr:104 slept:8.15 weight:67kg shoes: Salomon Speedcross 4 GTX (red)
"Split Rock", Cootamundra. M55AS / Course 17: 3.9km, +100m, 10c. 1st/15 (1:29 ahead of David Jenkins ACT). Third national title for the year to go with the Middle (M45AS) and 3-Day (M55AS) wins from April in WA. A bit of a runners' course, so it suited me. Nearly blew the race on #5. Poor plan. 18°C. TE 3.4.
#1 - From fence corner dropped down to WC then followed to top. Spotted clearing and rocks just beyond. #2 - Straight just over ridge. #3 - Fast. Followed fence to obvious open area. Distracted by other runners and drifted a bit left and below control (lost 1:15). #4 - Straight. #5 - Drifted left across the open area and misread which bare rock I was on. (Kangaroo!) Relocated from track behind control (-4'). #6 - End of narrow open area. #7 - Traverse then descent to edge of boulder area. #8 - Fast. Skirted foot of hill. #9 - Fast. Track to gate then straight to boulders above waterhole. #10 - Fast. Followed tracks. #F - Fast uphill (sub 3 min/km). Best legs: #1-3, 6, 8-9, F (1st/15). Led at every control, although only 8s up at #5.
Relive: https://www.relive.cc/view/v36ArrJDKZq
#1 - From fence corner dropped down to WC then followed to top. Spotted clearing and rocks just beyond. #2 - Straight just over ridge. #3 - Fast. Followed fence to obvious open area. Distracted by other runners and drifted a bit left and below control (lost 1:15). #4 - Straight. #5 - Drifted left across the open area and misread which bare rock I was on. (Kangaroo!) Relocated from track behind control (-4'). #6 - End of narrow open area. #7 - Traverse then descent to edge of boulder area. #8 - Fast. Skirted foot of hill. #9 - Fast. Track to gate then straight to boulders above waterhole. #10 - Fast. Followed tracks. #F - Fast uphill (sub 3 min/km). Best legs: #1-3, 6, 8-9, F (1st/15). Led at every control, although only 8s up at #5.
Relive: https://www.relive.cc/view/v36ArrJDKZq
Saturday Sep 28, 2019 #
Event: Oceania 2019
12 PM
Orienteering race (Oceania SD) 20:19 *** 2.92 km (6:57 / km) +69m 6:13 / km
ahr:160 max:171 spiked:16/19c rhr:117 slept:8.05 weight:67kg shoes: Salomon Speedcross 4 GTX (red)
"Charles Sturt University", Wagga Wagga. M55A / Course 6: 2.2km, +70m, 18c. 24th/48 (5:34 behind Greg Barbour). 17°C. TE 3.1.
Same map as the QBIII sprint in 2017. Last time we started on the ridge. The bush control placements (#4-7) seemed a bit easier this time.
#1 - Good route choice but couldn't see the stairs that the control was on top of. Ran up and inside to the courtyard. Still no stairs. Ran back around saw the 3 steps that led nowhere with the control obscured by shrubs (lost 45"). #2-3 OK. #4 - Ran up steps and path on S side but held up for a few secs on the barbed wire. #5-8 OK. #9(10) - Misread building detail (-45"). #10-14(11-15) OK. #15(16) - Got a control ahead of myself (-30"). #16-F(17-20) OK. Best leg: #11 (7th/48). Best pos: 22nd/48 (#3).
Relive: https://www.relive.cc/view/vYvrDDoejL6
Same map as the QBIII sprint in 2017. Last time we started on the ridge. The bush control placements (#4-7) seemed a bit easier this time.
#1 - Good route choice but couldn't see the stairs that the control was on top of. Ran up and inside to the courtyard. Still no stairs. Ran back around saw the 3 steps that led nowhere with the control obscured by shrubs (lost 45"). #2-3 OK. #4 - Ran up steps and path on S side but held up for a few secs on the barbed wire. #5-8 OK. #9(10) - Misread building detail (-45"). #10-14(11-15) OK. #15(16) - Got a control ahead of myself (-30"). #16-F(17-20) OK. Best leg: #11 (7th/48). Best pos: 22nd/48 (#3).
Relive: https://www.relive.cc/view/vYvrDDoejL6
4 PM
Bike (trails/road) 54:37 18.37 km (20.2 kph) +49m
ahr:130 max:146 rhr:100 weight:67kg shoes: Giant Roam XR1 (white)
Wagga Wagga. Traversed the NW and N sections of the Wiradjuri walking track. Attacked by two magpies. One struck my helmet near the end of the track. The other close to home just snapped its beak. Watched the AFL grand final into the third quarter. Big blowout by Richmond over GWS. No interest in either team. 19°C. TE 2.5.
Relive: https://www.relive.cc/view/v8qkNNzx3K6
Relive: https://www.relive.cc/view/v8qkNNzx3K6
Friday Sep 27, 2019 #
12 PM
Bike hills (road) 36:26 13.06 km (21.5 kph) +166m
ahr:134 max:158 rhr:87 slept:5.8 weight:67kg shoes: Giant Roam XR1 (white)
Parramatta-North Rocks loop (CW). Last hit-out before Oceania Champs. Touched 69.2km/h (PB 73.3) down Bettington Road. 25°C. TE 2.8.
Relive: https://www.relive.cc/view/vxOQAAWVM2O
Relive: https://www.relive.cc/view/vxOQAAWVM2O
4 PM
Note
After work, drive from Parramatta to Wagga Wagga (436km, 5 hours). Slow to Liverpool. Not much traffic after the Federal Highway turn-off.