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Training Log Archive: michalmy

In the 7 days ending Jun 24, 2013:

	activity	#	time	miles		km		+m
	Run	2	1:44:06	13.31	(7:49)	21.42	(4:52)	846
	Bike	1	57:22	12.51	(13.1/h)	20.14	(21.1/h)	187
	Orienteering	1	47:30	3.69	(12:52)	5.94	(8:00)	146	12 /	15c	80%
	Walk	1	42:37	2.44	(17:27)	3.93	(10:51)	73
	Warm up / cool down	1	5:35	0.48	(11:31)	0.78	(7:09)	12
	Total	6	4:17:10	32.44	(7:56)	52.21	(4:56)	1264	12 /	15c	80%
averages - sleep:6.2 rhr:99 weight:61kg

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Monday Jun 24, 2013 #

1 PM

Bike long (hills) 57:22 [3] 20.14 km (21.1 kph) +187m
slept:6.0 weight:61kg shoes: Giant Cypress hybrid bike

Sunday Jun 23, 2013 #

Event: Metro Round 4, Junior League

9 AM

Orienteering race (MetrO) 47:30 ** 5.94 km (8:00 / km) +146m 7:07 / km
ahr:160 max:172 spiked:12/15c rhr:113 slept:6.0 weight:61kg shoes: Adidas PYV 702001

"Allambie Heights". 13th/28 in D3 (4.0km, +130m, 14c). Over-ran #1, #2, #6. Finally realised map scale was 1:7500 on long #7 leg. Tracks had turned into small creeks.

Division 3 - Splits

Saturday Jun 22, 2013 #

11 AM

Walk (XC) 42:37 [1] 3.93 km (10:51 / km) +73m 9:55 / km
ahr:114 max:168 rhr:84 weight:61kg shoes: Adidas PYV 702001

"Willandra", Tapitallee (Cambawarra). Walked the new 4km XC course. Now avoids the long steep never-ending hill approaching the 2km mark. Still looks tough!

3 PM

Run race (ANSW XC Championships) 54:56 12.0 km (4:35 / km) +294m 4:05 / km
ahr:174 max:183 rhr:120 slept:6.0 weight:61kg shoes: Adidas PYV 702001

"Willandra". 3 laps of a 4km course with testing up/down hills. Tried to start out slow but still did the first km sub-4 mins. 1km [4km] splits: 3:50, 4:37, 4:19, 4:21 [17:07], 4:29, 5:01, 4:29, 4:48 [18:47], 4:39, 5:16, 4:28, 4:29 [19:02]. Vdot 43.7 Finished 95th/126. (25th/38 in M45+; 13th/19 in M50.) In the 6km (2 x 3km laps) junior races, Adam (21:49) was 27th/45 in the U18s & Bethany (27:34) was 17th/20 in U20s. Whilst disappointed in her run, Bethany was a member of the gold-medal-winning Sydney Striders' team.

4 PM

Warm up / cool down (XC) 5:35 [1] 0.78 km (7:09 / km) +12m 6:39 / km
shoes: Adidas PYV 702001

CD with Tony Wong.

Friday Jun 21, 2013 #

Note
slept:7.0 weight:61kg (rest day)

ANSW XC Championships tomorrow. Planned to do a short run before leaving for the airport. Raining, DNS. Checked in at Brisbane airport beside Bill Oddie from the Goodies. Tried to track my flight home via GPS from a window seat like DC Rainmaker did in one of his reviews. Lost the signal after 30km. Max speed: 563km/h! Altitude was never quite right.

Flag Counter update: A first flag from Turkey (Merhaba!). AUS moves to 77 unique visits. Total 15 national flags, 5 regional flags.

Tuesday Jun 18, 2013 #

7 AM

Run (path) 49:10 [3] 9.42 km (5:13 / km) +552m 4:02 / km
ahr:141 max:160 rhr:77 slept:6.0 weight:61kg shoes: Adidas PYV 702001

Brisbane Qld. CBD to Southbank and on to Kangaroo Pt. Return via Goodwill footbridge and Pacific Mwy underpass.

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