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Training Log Archive: michalmy

In the 7 days ending Jun 21, 2015:

activity # timemileskm+m
  Orienteering1 54:19 4.69(11:35) 7.54(7:12) 11011 /13c84%
  MTB1 36:10 5.87(9.7/h) 9.44(15.7/h) 73
  Warm up / cool down1 4:19 0.44(9:55) 0.7(6:09) 2
  Total3 1:34:48 10.99(8:37) 17.69(5:22) 18511 /13c84%
averages - sleep:6.5 rhr:104 weight:63.5kg

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Sunday Jun 21, 2015 #

Event: Sydney MetrO League 4 - Cataract Scout Camp
 
9 AM

Warm up / cool down (road) 4:19 intensity: (12 @1) + (6 @2) + (25 @3) + (3:36 @4) 0.7 km (6:09 / km) +2m 6:04 / km
ahr:151 max:162 rhr:101 shoes: Nike Air Pegasus 30 (blue)

10 AM

Orienteering race (MetrO League) 54:19 intensity: (16 @2) + (56 @3) + (16:39 @4) + (36:28 @5) *** 7.54 km (7:12 / km) +110m 6:43 / km
ahr:170 max:184 spiked:11/13c rhr:121 slept:7.0 weight:64kg (injured) shoes: Nike Air Pegasus 30 (blue)

"Cataract Scout Park". Div 2: 5.01km, 12c. 13th/28. Best leg: #8 (8th). Best pos: 12th (#11). Average cadence 76 (max 102). No problems during my warm up but last Sunday's calf strain made itself known on the first uphill to #2. Whilst not as bad as last week, it hampered my speed for most of the course, instead of just the last km or so. Lost 1:30 on #1 (wrong boulder). The mapped tracks on the W side of large dam were too indistinct, so bush-bashed most of the way to #5 (lost at least 2:00). Enjoyable course. Muddy in sections after the wet week.

Glad I didn't do the NSW XC Champs yesterday at the Kembla Joggers course, West Dapto. The course got progressively muddier during the afternoon. Bethany finished 30th (38:05) in Open Women 8km. Adam finished 22nd (31:23) in U20 Men 8km. Very tough.


Division 2 - Splits

Thursday Jun 18, 2015 #

1 PM

MTB (trails) 36:10 intensity: (1:12 @1) + (12:46 @2) + (20:41 @3) + (1:31 @4) 9.44 km (15.7 kph) +73m
ahr:132 max:155 rhr:90 slept:6.0 weight:63kg shoes: Giant Roam XR1 (white)

Walka Reserve, Maitland. An easy ride to test out my calf. Nagging cough is still hanging around.

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