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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Apr 4, 2015:

activity # timemileskm+m
  Orienteering2 1:32:14 6.88(13:24) 11.08(8:19) 15139 /46c84%
  Gym1 1:00:01 6.96(8:37) 11.2(5:22)
  MTB1 43:51 6.62(9.1/h) 10.65(14.6/h) 238
  Warm up / cool down1 10:03 0.84(12:00) 1.35(7:27) 1
  Map only1 1
  Total6 3:26:10 21.3(9:41) 34.28(6:01) 39039 /46c84%
  [1-5]5 3:25:59
averages - sleep:7.6 rhr:103 weight:64kg

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Saturday Apr 4, 2015 #

10 AM

Orienteering race (Australian 3-Days MD) 1:06:54 intensity: (13 @2) + (2:21 @3) + (52:25 @4) + (11:55 @5) ***** 7.18 km (9:19 / km) +146m 8:27 / km
ahr:163 max:179 spiked:16/20c rhr:115 slept:8.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Wonna Ck" via Whyte Yarcowie, SA. M55A / Course 9: 4.8km, +180m, 19c. Confused at #2 (lost 5:30). Tripped/crashed on low fence wire on way to #6. Long way to #6 via #8 & #7 - but worked out well for return. Hit gully too high at #6 (1:50). Wrong gully at #13 (1:30). Confused in erosion gullies at #16 (4:00). Total errors ~ 13 minutes. Literally double Warren Key's time (but beat him by 1s on #F). Enjoyable - 2 days to go. 26th/34 in M55A. 46th/58 on C9. Best leg #17 (7th). Best position 30th (#1).

Friday Apr 3, 2015 #

1 PM

Warm up / cool down (XC) 10:03 intensity: (1:15 @1) + (1:39 @2) + (5:17 @3) + (1:52 @4) 1.35 km (7:27 / km) +1m 7:26 / km
ahr:136 max:163 rhr:100 shoes: Nike Air Pegasus 30 (blue)

Jamestown streets.
2 PM

Orienteering race (sprint) 25:20 intensity: (11 @2) + (20 @3) + (11:20 @4) + (13:29 @5) *** 3.9 km (6:30 / km) +5m 6:27 / km
ahr:168 max:180 spiked:23/26c rhr:124 slept:8.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Australian 3-Days Prologue, "Jamestown" SA. Medium course: 3.6km, +10m, 25c. Took a while to get used to the 1:4000 scale. Slow to #1 (lost 1:40), overran #4 (3:00), overran #13 (20s). Good in the technical school areas. 36th/127. Best leg #26F (3rd). Within the fastest 6 times on #3, 7-9, 18, 21, F.

Thursday Apr 2, 2015 #

9 AM

Map only 1 [0] 0.0 km
slept:7.0 weight:64kg (rest day)

Qantas Boeing 737-800. Perth>Adelaide (2114km). Then drove 220km to Jamestown, SA.

Wednesday Apr 1, 2015 #

7 AM

Gym (exercise bike) 1:00:01 intensity: (10 @0) + (1:36 @1) + (7:30 @2) + (45:29 @3) + (5:16 @4) 11.2 km (5:22 / km)
ahr:138 max:157 rhr:84 slept:7.0 weight:64kg

Mont Clare Gym, East Perth. Mostly at resistance levels 6-7. Distance seems a fair bit off but I have recorded it for reference purposes. Soaking wet from sweat. In Perth to audit Tomingley gold mine. Returning home via Adelaide for the Aus 3D carnival over the Easter weekend.

Sunday Mar 29, 2015 #

1 PM

MTB hills (trails) 43:51 intensity: (1:24 @1) + (1:36 @2) + (16:30 @3) + (24:21 @4) 10.65 km (14.6 kph) +238m
ahr:147 max:163 rhr:93 slept:8.0 weight:64kg shoes: Giant XTC 27.5 2 MTB (red)

First ride of new MTB. Seat needs to be higher. Already faster than the old bike by 1:40 without pushing too hard on that course.

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