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Training Log Archive: michalmy

In the 7 days ending Sep 21, 2013:

	activity	#	time	miles		km		+m
	Orienteering	2	1:45:20	8.05	(13:05)	12.95	(8:08)	718	27 /	34c	79%
	Official	1	1:24:28	4.79	(17:38)	7.71	(10:57)
	Bike	2	1:06:22	15.89	(14.4/h)	25.58	(23.1/h)	133
	Run	2	23:57	2.9	(8:15)	4.67	(5:08)	51
	Walk	2	20:26	0.83	(24:32)	1.34	(15:15)	68
	Total	9	5:00:33	32.47	(9:15)	52.25	(5:45)	970	27 /	34c	79%
averages - sleep:6.4 rhr:91 weight:63kg

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Saturday Sep 21, 2013 #

Event: NSW Middle Championships - SL11

7 AM

Official (TFO) 1:24:28 [1] 7.71 km (10:57 / km)
weight:63kg shoes: Adidas PYV 702001

Foxglove Oval, Mt Colah.

2 PM

Orienteering race (SL11 / ONSW MD Champs) 43:11 *** 4.5 km (9:36 / km) +287m 7:17 / km
ahr:166 max:180 spiked:14/18c rhr:116 slept:6.0 weight:63kg shoes: Adidas PYV 702001

"Blue Gum Hills Regional Park", Wallsend. (Hard 8, M45AS: 2.9km, +120m, 17c.) Two bad legs #4 & #15. In both cases ended up too high. 4th/5 in M45AS, 10'06" behind Dave McKenna. 21st/38 in H8. Fastest on leg #16.

Finish control.

H8 - Splits

Friday Sep 20, 2013 #

1 PM

Bike (road) 30:13 [3] 12.24 km (24.3 kph) +24m
ahr:139 max:155 rhr:76 slept:5.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland-Bolwarra loop.

Thursday Sep 19, 2013 #

1 PM

Bike (road) 36:09 [3] 13.34 km (22.1 kph) +109m
ahr:146 max:178 rhr:84 slept:6.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland-Aberglasslyn loop. First chance to ride new bike. Ride spoilt by having what I think might have been a strawberry thickshake thrown at me from a passing car. Reported the rego number to the police. Will see what eventuates. My heart rate jumped from 143 to 166 at the time of the incident before reaching a new cycling max HR of 178bpm a couple of minutes later.

Wednesday Sep 18, 2013 #

6 PM

Walk (dog) 9:26 [1] 0.62 km (15:13 / km) +44m 11:14 / km
slept:6.0 weight:63kg

Berowra. Fuzzy insisted on a second walk today!

Flag Counter update. A first flag from Albania (Tungjatjeta!). 19th national flag. AUS visitors 146. 200th unique visitor (actually 202 now).

Tuesday Sep 17, 2013 #

2 PM

Run (XC) 7:30 [2] 1.25 km (6:00 / km) +15m 5:40 / km
slept:7.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

Maitland.

Monday Sep 16, 2013 #

12 PM

Run (trail) 16:27 [3] 3.42 km (4:49 / km) +36m 4:34 / km
ahr:158 max:169 rhr:85 slept:7.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. Light rain. 11 kangaroos.

Sunday Sep 15, 2013 #

Event: Final of Sydney Junior League and Willoughby Spring Festival

10 AM

Map only

C • Route Choice 2

Orienteering race (street-O) 1:02:09 *** 8.46 km (7:21 / km) +431m 5:51 / km
ahr:161 max:176 spiked:13/16c rhr:92 slept:8.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

Willoughby Leisure Centre. (Long Mod: 7.8km 15c.) Lots of climbing including twice up the same 50m+ hill for #4 & #8. Two creek crossings (one knee deep). Finished 15th/29. Adam slipped on a metal bridge appoaching #12 but finished 4th in 48:56. He was still limping a bit a few days later.

5 PM

Walk (dog) 11:00 [1] 0.72 km (15:17 / km) +24m 13:06 / km
weight:63kg shoes: New Balance 409 (white)

Berowra.

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