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Training Log Archive: michalmy

In the 7 days ending May 19, 2014:

activity # timemileskm+m
  Bike4 1:38:44 24.2(14.7/h) 38.94(23.7/h) 220
  Orienteering2 1:00:23 4.78(12:38) 7.69(7:51) 17916 /17c94%
  Physio1 1:00:00
  Warm up / cool down1 16:36 1.36(12:12) 2.19(7:35) 21
  Run1 5:44 0.76(7:32) 1.23(4:41) 3
  Total7 4:01:27 31.1 50.05 42316 /17c94%
  [1-5]7 4:00:03
averages - sleep:5.3 rhr:95 weight:63kg

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Monday May 19, 2014 #

6 PM

Physio (R calf) 1:00:00 [1]
slept:3.0 weight:63kg (injured)

Early flight to Melbourne for Energy Australia audit. Luckily EA is only a couple of blocks from my hotel, so well within hobble range. Also found a nearby physiotherapist (Viva Physio, Flinders Lane). The swelling in my calf went down a fair bit after some nice work from Laura. No time for a second session before I leave for Mildura early on Wednesday morning.

Sunday May 18, 2014 #

Event: 2014 State League #6 - Rydal
 
10 AM

Warm up / cool down (trail) 16:36 intensity: (6:18 @1) + (6:26 @2) + (3:50 @3) + (2 @4) 2.19 km (7:35 / km) +21m 7:14 / km
ahr:134 max:160 rhr:101 shoes: Nike Zoom Vomero 7 (grey)

Orienteering race (SL6 / LD) 33:24 intensity: (23 @2) + (44 @3) + (15:28 @4) + (16:49 @5) *** 4.23 km (7:53 / km) +69m 7:18 / km
ahr:173 max:185 spiked:6/7c rhr:132 slept:5.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

"Rydal Showground", Lidsdale State Forest. (Hard 6 / M45AS: 3.5km, +60m, 6c.) 1st/10 in M45AS. 2nd/34 on H8. Fastest in H8 on #3 & #5. Overran #2. Kept on changing plans while running legs #4-5-6. Strained calf muscle just behind my R knee on the short #6-F leg. I stumbled in a hole trying to find a few more seconds. I wouldn't have bothered if I'd known I had nearly 2 minutes on Dale. So two wins for the weekend. Working in Melbourne & Mildura next week so my usual physio is out of the question. I hope I'll be OK for QBIII !


Hard 6 - Splits

Saturday May 17, 2014 #

Event: 2014 State League #5 - Wallerawang
 
12 PM

Orienteering race (SL5 / MD) 26:59 intensity: (14 @1) + (16 @2) + (5:32 @3) + (15:22 @4) + (5:35 @5) ** 3.46 km (7:48 / km) +110m 6:44 / km
ahr:166 max:182 spiked:10/10c rhr:110 slept:6.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

"Mt Piper Hills West", Ben Bullen State Forest, Blackmans Flat. (Hard 8 / MA45AS: 2.9km, +95m, 9c.) 1st/12 in M45AS. 1st/36 on H8. No major mistakes. Not sure if better option at #4 & #9 was to contour around hills instead of going up & over.

Friday May 16, 2014 #

1 PM

Bike (path) 3:57 intensity: (10 @0) + (1:18 @1) + (2:29 @2) 1.57 km (23.8 kph) +4m
ahr:128 max:144 rhr:76 slept:5.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland.

Run (path) 5:44 intensity: (38 @1) + (44 @2) + (1:50 @3) + (2:32 @4) 1.23 km (4:41 / km) +3m 4:37 / km
ahr:150 max:165 rhr:97 weight:63kg shoes: Adidas PYV 702001

Hadleys>Maitland.

Thursday May 15, 2014 #

1 PM

Bike (road/MTB) 35:52 intensity: (12 @0) + (5:10 @1) + (14:58 @2) + (15:14 @3) + (18 @4) 13.06 km (21.8 kph) +83m
ahr:141 max:161 rhr:83 slept:6.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland-Rathluba Lagoon loop. Includes 1.8km offroad around the lagoon. On the way I dropped off an old laptop battery at Battery World for recycling. They quoted me $112 for a new one +$15 for freight if I wanted it the next day instead of next week. I ended up buying one on eBay for $65 including postage. It arrived within 2 days.

Wednesday May 14, 2014 #

12 PM

Bike (road) 33:06 intensity: (4 @0) + (3:30 @1) + (15:06 @2) + (14:26 @3) 13.76 km (24.9 kph) +43m
ahr:142 max:157 rhr:86 slept:6.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland-Pitnacree loop.

Tuesday May 13, 2014 #

1 PM

Bike (road) 25:49 intensity: (58 @0) + (4:32 @1) + (7:25 @2) + (11:15 @3) + (1:39 @4) 10.56 km (24.5 kph) +90m
ahr:140 max:163 rhr:75 slept:6.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop.

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