Training Log Archive: michalmy

Bike long (road) 1:02:59 [3] 19.56 km (18.6 kph) +160m
ahr:130 max:154 rhr:73 slept:6.0 weight:62kg shoes: Giant Cypress hybrid bike

Warm up / cool down (trail) 7:50 [1] 1.16 km (6:45 / km) +72m 5:09 / km
ahr:147 max:166 rhr:94 shoes: Adidas PYV 702001

Orienteering race (SL10 / LD) 1:18:16 **** 8.23 km (9:31 / km) +407m 7:38 / km
ahr:163 max:174 spiked:7/10c rhr:112 slept:8.0 weight:62kg shoes: Adidas PYV 702001

"Rocky Falls", Mullion Range State Forest. 2nd/4 in M45AS. 18th/31 on Hard 8 (4.3km, +166m, 9c). Fastest overall on legs #7, 10. Lost major time on the 397m #5 leg. I was left & high when I thought I was right & low. AP says I lost 19'24" on this leg. (Leg #5 stats: 25'23", 2.37km, +102m.) On all courses: 4th/30 on #2; 4th/49 on #4.

Warm up / cool down (trail) 8:38 [1] 1.62 km (5:20 / km) +107m 4:00 / km
ahr:148 max:157 rhr:111 shoes: Adidas PYV 702001

Orienteering race (SL9 / MD) 39:36 *** 3.98 km (9:57 / km) +191m 8:01 / km
ahr:164 max:176 spiked:9/13c rhr:163 slept:6.0 weight:62kg shoes: Adidas PYV 702001

"Roseberg SF Garland". (3.2km, +120m, 12c.) Ran too far right at #1/2/4. Trouble locating clearing/veg boundary at #7. 1st/2 in M45. 2nd/22 in Hard 8. Fastest on legs #3, 5. 8-9, 11-13. Only moved into 2nd overall at #12.

Dinner with Mark Freeman (uni friend of Roslyn) and his family (Vanessa, Oliver, Alton) at the Robin Hood Hotel, Orange. Good to catch up properly after many years.

Bike (road) 31:56 [3] 11.86 km (22.3 kph) +66m
ahr:137 max:149 rhr:55 slept:5.0 weight:62kg shoes: Giant Cypress hybrid bike

Run (trail) 35:20 [3] 7.19 km (4:55 / km) +123m 4:32 / km
ahr:153 max:164 rhr:87 slept:5.0 weight:62kg shoes: Nike Zoom Vomero 7 (grey)

Bike (road) 38:42 [3] 12.47 km (19.3 kph) +132m
ahr:132 max:149 rhr:85 slept:6.0 weight:62kg shoes: Giant Cypress hybrid bike

Run (trail) 44:04 [3] 8.14 km (5:25 / km) +236m 4:44 / km
ahr:148 max:167 rhr:82 slept:6.0 weight:62kg shoes: Nike Zoom Vomero 7 (grey)