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Training Log Archive: michalmy

In the 7 days ending Aug 17, 2014:

	activity	#	time	miles		km		+m
	Orienteering	3	1:15:28	5.87	(12:51)	9.45	(7:59)	112	49 /	53c	92%
	Bike	2	1:05:28	16.25	(14.9/h)	26.15	(24.0/h)	156
	Warm up / cool down	3	21:42	2.12	(10:13)	3.42	(6:21)	383
	Run	1	21:17	2.49	(8:34)	4.0	(5:19)	32
	Total	7	3:03:55	26.73	(6:53)	43.02	(4:17)	683	49 /	53c	92%
	[1-5]	7	3:03:33
averages - sleep:6.4 rhr:103 weight:65kg

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Sunday Aug 17, 2014 #

9 AM

Orienteering race (SL13 / MD) 45:44 **** 4.66 km (9:48 / km) +40m 9:24 / km
ahr:169 max:188 spiked:16/19c rhr:142 slept:7.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

"Tank Paddock", Minmi. (M45AS / Hard 4: 3.0km, +70m, 18c.) Did not start GPS until #1 so all controls nos are one short. Started out well in the green (#1-7) and yellow ( #8-12) sections, but it all went pear-shaped at #14-15 (white). Despite taking great care I drifted L and overran #14 (lost 4:40?). #15 was a complete disaster. I could not read the detail clearly enough in the shade (lost 13:00?). I was 3s behind Dale at #13, but finished 18:03 behind at race end. Fastest in H4 on #8, 10, F.

Warm up / cool down (XC) 4:52 [2] 0.74 km (6:35 / km) +381m 1:50 / km
ahr:148 max:160 rhr:122 shoes: Nike Zoom Vomero 7 (grey)

SL13 HARD 4 - Splits

Saturday Aug 16, 2014 #

Event: 2014 State League #12/#13 - Newcastle

9 AM

Warm up / cool down (park) 10:53 [2] 1.75 km (6:13 / km) +1m 6:11 / km
shoes: Nike Zoom Vomero 7 (grey)

Edwards Pk, Borragul.

10 AM

Orienteering race (SL12 race 1 sprint) 16:22 [5] *** 2.8 km (5:50 / km) +50m 5:22 / km
spiked:19/20c slept:7.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

"Booragul Campus", Booragul Primary School & Lake Macquarie High School. (M45AS / Hard 3b: 1.76 km, +34m, 19c.) Very first starter except for the NCN runners from the organising committee. Big overrun on #13. I ran about 150m past and back again. Lost about 1:30. Happy to only be 10s down on Dale Wallace after the first sprint. Very confident for the afternoon if no mistakes. 3rd/9 in race 1. [#9 & #10 omitted from GPS.] Fastest in M45AS on 8/20 controls.

1 PM

Warm up / cool down (XC) 5:57 [2] 0.92 km (6:26 / km) +1m 6:24 / km
shoes: Nike Zoom Vomero 7 (grey)

Glendale Tech High School.

Orienteering race (SL12 race 2 sprint) 13:22 [5] **** 1.98 km (6:45 / km) +22m 6:24 / km
spiked:14/14c weight:65kg shoes: Nike Zoom Vomero 7 (grey)

"The Old Steam Train", Glendale Tech High School & Glendale TAFE. (M45AS / Hard 3b: 1.63km, +48m, 13c.) Very first starter again. Less chance of bumping into anyone around a blind corner. Pretty clean. Could have been more precise in some of the internal courtyards, but nothing major. Fastest on 3b for this map. Finished 1:41 ahead of Dale & Ian Jessup on aggregate. 1st/9 in race 2. Should be in the hunt for a 'Lake Macquarie Games Medal'! Fastest in M45AS on 10/14 controls.

M45AS - Race 2 - Splits

M45AS Race1 - Splits

Thursday Aug 14, 2014 #

1 PM

Bike (road) 38:23 15.39 km (24.1 kph) +79m
ahr:148 max:166 rhr:85 slept:6.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Largs loop.

Wednesday Aug 13, 2014 #

1 PM

Run (trail) 21:17 4.0 km (5:19 / km) +32m 5:07 / km
ahr:155 max:174 rhr:79 slept:6.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland.

Tuesday Aug 12, 2014 #

1 PM

Bike (road) 27:05 10.77 km (23.9 kph) +77m
ahr:149 max:165 rhr:88 slept:6.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop. Gears working great now. Free service. Wanted to do a longer ride but there was the constant threat of rain. (Changed HRM zones to from 15bpm to 19bpm ranges.)

I was interviewed by a reporter from the Hornsby Advocate doing a story on the Great Banner Theft of 2014. We may get some alternate publicity about our Little Athletics club. We are also calling a few winter sports clubs and schools to see if they can put some info about us in their newsletters.

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