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Training Log Archive: michalmy

In the 7 days ending Aug 18, 2014:

activity # timemileskm+m
  Bike3 1:36:14 23.7(14.8/h) 38.14(23.8/h) 181
  Orienteering3 1:15:28 5.87(12:51) 9.45(7:59) 11249 /53c92%
  Warm up / cool down3 21:42 2.12(10:13) 3.42(6:21) 383
  Run1 21:17 2.49(8:34) 4.0(5:19) 32
  Total8 3:34:41 34.18(6:17) 55.01(3:54) 70849 /53c92%
  [1-5]8 3:34:19
averages - sleep:6.5 rhr:103 weight:64.9kg

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Monday Aug 18, 2014 #

1 PM

Bike (road) 30:46 [3] 11.99 km (23.4 kph) +25m
slept:7.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Bolwarra loop.

Sunday Aug 17, 2014 #

9 AM

Orienteering race (SL13 / MD) 45:44 intensity: (3:28 @3) + (21:01 @4) + (21:15 @5) **** 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)

Saturday Aug 16, 2014 #

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.

Thursday Aug 14, 2014 #

1 PM

Bike (road) 38:23 intensity: (8 @0) + (22 @1) + (2:54 @2) + (17:36 @3) + (17:23 @4) 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 intensity: (8 @0) + (14 @1) + (34 @2) + (6:07 @3) + (9:43 @4) + (4:31 @5) 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 intensity: (6 @0) + (24 @1) + (1:35 @2) + (12:57 @3) + (12:03 @4) 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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