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Training Log Archive: michalmy

In the 7 days ending Jun 9, 2013:

activity # timemileskm+m
  Bike3 2:23:42 30.73(12.8/h) 49.45(20.6/h) 378
  Orienteering2 1:08:19 5.41(12:38) 8.7(7:51) 33121 /28c75%
  Run2 49:44 5.98(8:19) 9.62(5:10) 168
  Warm up / cool down3 28:20 3.28(8:38) 5.28(5:22) 124
  Walk1 17:43 0.5(35:38) 0.8(22:09) 48
  Total9 5:07:48 45.89(6:42) 73.85(4:10) 104921 /28c75%
averages - sleep:5.4 rhr:103 weight:61kg

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MoTuWeThFrSaSu

Sunday Jun 9, 2013 #

9 AM

Warm up / cool down (trail) 4:50 [1] 0.91 km (5:19 / km) +45m 4:16 / km
ahr:162 max:178 rhr:88 shoes: Adidas PYV 702001

10 AM

Orienteering race (QBIII / SL7 / long) 52:00 intensity: (1 @1) + (14 @2) + (1:55 @3) + (39:15 @4) + (10:35 @5) *** 6.03 km (8:37 / km) +264m 7:04 / km
ahr:163 max:184 spiked:6/9c rhr:103 slept:4.0 weight:61kg shoes: Adidas PYV 702001

"Tree Cave Track", Belanglo State Forest. (Hard 8, M45AS: 4.52km, +100m, 8c.) I thought I had a pretty good run with just a little bit of time lost at #6. I couldn't believe I had MP'd again. (Twice in 2 days.) At the finish it took a while to work out what I had done wrong. There were 4 prominent cliff features spread over 400m on a W-E line with shallow gullies inbetween containing ctrls 4-6. I found my #4 at the 1st cliff. Heading W looking for my #5 on the 3rd cliff I must have accidentally punched a wrong control at the 2nd cliff. I then tried to find my #6 at the 3rd cliff but nothing looked right. I was relieved to eventually find a control on my list, but this was my #5, which I misread as my #6. Frustratingly my finish time was one second faster than than the M45AS winner. One final chance for redemption tomorrow in SL8.

Reviewing the splits: Fastest for first & last controls out of 36 Hard 8 competitors. 6th/234 from all competitors on last leg.

4 PM

Walk (dog) 17:43 [1] 0.8 km (22:09 / km) +48m 17:02 / km
weight:61kg shoes: Nike Zoom Vomero 7 (grey)

Berowra.

Lots of hits in the Flag Counter. A first visitor from Slovakia (Ahoj!) and another Californian moves USA to 13. AUS now on 61. Total flags 13. Unique visitors: 93.

Hard 8 Day2 - Splits

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 intensity: (14 @2) + (32 @3) + (9:23 @4) + (6:10 @5) ** 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!)

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