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Training Log Archive: michalmy

In the 7 days ending Apr 22, 2014:

activity # timemileskm+m
  Orienteering1 1:26:53 4.45(19:31) 7.16(12:08) 16612 /18c66%
  Bike2 1:11:49 17.08(14.3/h) 27.48(23.0/h) 285
  Walk1 31:37 1.34(23:33) 2.16(14:38) 90
  Total4 3:10:19 22.87(8:19) 36.81(5:10) 54112 /18c66%
  [1-5]4 3:10:13
averages - sleep:6.8 rhr:107 weight:63kg

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WeThFrSaSuMoTu

Monday Apr 21, 2014 #

3 PM

Walk (dog) 31:37 [1] 2.16 km (14:38 / km) +90m 12:07 / km
slept:7.0 weight:63kg shoes: New Balance 409 (white)

Berowra Public School.

Saturday Apr 19, 2014 #

10 AM

Orienteering race (Australian 3-days LD) 1:26:53 intensity: (6:46 @2) + (26:38 @3) + (43:13 @4) + (10:16 @5) **** 7.16 km (12:08 / km) +166m 10:52 / km
ahr:162 max:184 spiked:12/18c rhr:130 slept:10.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

"Carwell's Labyrinth", Clandulla State Forest. (Course 12B / M45AS: 4.0km, +135m, 17c.) Started well. Overshot #2 & #3. Good long leg to #4. Misread map on way to #5. Spent too much time looking below a cliff line and getting back up again (MP as well). Overshot #6. Too far right at #8 & #12. Tried hard to finish. Abandoned remainder of weekend upon learning of MP at finish to ensure I didn't get injured leading in to next weekend's NSW Sprint/Long Championships. Fastest/41 in course 12B on #11 & #18(F). 5th/41 on #1 & #4. And 1 kangaroo.

Thursday Apr 17, 2014 #

1 PM

Bike (road) 39:15 intensity: (6 @0) + (3:35 @1) + (20:51 @2) + (12:35 @3) + (2:08 @4) 14.24 km (21.8 kph) +168m
ahr:142 max:167 rhr:84 slept:4.0 weight:63kg shoes: Giant Roam XR1 hybrid (white)

Maitland-Denton Pk loop. Explored some of the new areas on the NE side of Aberglasslyn. Achilles have settled down after last Sunday.

Wednesday Apr 16, 2014 #

1 PM

Bike (road) 32:34 [3] 13.25 km (24.4 kph) +117m
slept:6.0 weight:63kg shoes: Giant Roam XR1 hybrid (white)

Maitland-Bolwarra Hts loop. L/R achilles have been sore since Sunday. A lot better today. Back at the office after day trips to Denman & Berrima on Monday & Tuesday. Feeling a bit better about the Easter 3-days this weekend.

Flag Counter update. 26th new national flag from Tunisia (as-salam alaykum!). Total visitors 414: Aus 327, USA 32, GB 12.

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