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Training Log Archive: michalmy

In the 7 days ending Jun 8, 2013:

	activity	#	time	miles		km		+m
	Bike	3	2:23:42	30.73	(12.8/h)	49.45	(20.6/h)	378
	Run	3	1:58:53	13.45	(8:50)	21.64	(5:30)	727
	Warm up / cool down	2	23:30	2.72	(8:39)	4.37	(5:23)	79
	Orienteering	1	16:19	1.66	(9:50)	2.67	(6:07)	67	15 /	19c	78%
	Total	7	5:02:24	48.55	(6:14)	78.13	(3:52)	1251	15 /	19c	78%
averages - sleep:5.9 rhr:105 weight:61kg

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Saturday Jun 8, 2013 #

Event: QBIII

1 PM

Warm up / cool down (XC) 4:50 [1] 0.87 km (5:33 / km) +12m 5:12 / km
ahr:142 max:170 rhr:100 shoes: Adidas PYV 702001

Orienteering race (QBIII / SL6 / sprint) 16:19 ** 2.67 km (6:07 / km) +67m 5:26 / km
ahr:167 max:181 spiked:15/19c rhr:118 slept:6.0 weight:61kg shoes: Adidas PYV 702001

"Chevalier College", Burradoo (Bowral). [Hard 8/9, M45AS: 2.0km, 25m, 18c.] Took a while to get used to the map scale (1:4000). Overshot #1. OK with #2-13 around the buildings, except #8. Increased speed on the home run. Overshot #15. Relatively happy until I found out I MP'd #16. Probably the only ctrl where I did not check the number. So no result possible now for QBIII. Hopefully I can dedeem myself in SL7-8 tomorrow & Monday.

Reviewing the splits: Fastest for 6 out of 19 controls from all 67 Hard 8/9 competitors.

Hard 8/9 Day1 - Splits

Friday Jun 7, 2013 #

12 PM

Bike (road) 42:59 [3] 15.33 km (21.4 kph) +96m
ahr:140 max:154 rhr:90 slept:7.0 weight:61kg shoes: Giant Cypress hybrid bike

Maitland<>Greenhills. Explored running options near Rathluba Lagoon.

Thursday Jun 6, 2013 #

1 PM

Run (XC) 34:44 [3] 6.64 km (5:14 / km) +126m 4:47 / km
ahr:157 max:181 rhr:94 slept:6.0 weight:61kg shoes: Adidas PYV 702001

Rathluba Lagoon, Maitland.

Wednesday Jun 5, 2013 #

1 PM

Bike (road/MTB trail) 43:20 [3] 13.8 km (19.1 kph) +84m
ahr:144 max:161 rhr:126 slept:5.0 weight:61kg shoes: Giant Cypress hybrid bike

Maitland-Rathluba Lgn loop.

Flag Counter progress score: A second visitor from GB, now in clear 5th place, behind Canada (3). Total unique visitors: 86; 56 from AUS.

Tuesday Jun 4, 2013 #

1 PM

Warm up / cool down (XC) 18:40 [3] 3.5 km (5:20 / km) +67m 4:52 / km
ahr:159 max:169 rhr:72 shoes: Adidas PYV 702001

Run intervals (Trail fartlek) 15:00 [4] 2.98 km (5:02 / km) +42m 4:42 / km
ahr:162 max:184 rhr:135 slept:5.0 weight:61kg shoes: Adidas PYV 702001

Walka, Maitland. Planned to do my old session from the 80s (30/30, 60/60, 90/90, 120/120, 90/90, 60/60, 30/30) but switched the middle 120"/120" for another 90"/90". Interested to keep track of how far I ran for each interval: 120/90m, 250/140m, 350/220m, 380/260m, 380/190m, 250/140m, 130/80m [1860m fast/1120m recovery]. Should improve as I get fitter. So total fartlek distance was 2.98km (in 15mins) around the lake trail before finishing with a run up the N hillside trails.Some of the distance variations come from whether there were any tight bends on the fast sections or not.

Flag Counter progress score: A first visitor from Florida takes the USA score to 12. I now have 3 US state flags (CA, WA, FL) and 12 national flags. Total unique visitors: 83; 54 from AUS.

Monday Jun 3, 2013 #

12 PM

Bike long (hills) 57:23 [3] 20.32 km (21.2 kph) +198m
ahr:150 max:162 rhr:103 slept:5.0 weight:61kg shoes: Giant Cypress hybrid bike

PB for course.

Attended the Vivid exhibition in the city tonight. Some interesting interactive installations, some ordinary ones. We got to Luna Park quite late (11pm) on the way home. There was nobody else there so the kids had total command of the controls to change the coloured lighting on the Sydney Harbour Bridge. Couldn't drag them away for 15mins. (Wow, AP hits burst through the 200 mark!)

Sunday Jun 2, 2013 #

9 AM

Run long (trail) 1:09:09 [3] 12.02 km (5:45 / km) +559m 4:40 / km
ahr:150 max:163 rhr:103 slept:7.0 weight:61kg shoes: Adidas PYV 702001

Brooklyn Dam. Out & back from the helipad on the Old Pacific Hwy, N of Cowan, to the top of the hill S of William St, Brooklyn. Spot on 6km each way. W-E climb 314m. E-W climb 245m. Splits: 33:58, 35:11. Heavy rain for last 4km. New longest run distance by 0.53km.

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