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Training Log Archive: michalmy

In the 7 days ending Nov 9, 2015:

activity # timemileskm+m
  MTBO4 5:01:25 39.69(7:36) 63.87(4:43) 91063 /70c90%
  Walk2 59:10 1.5(39:24) 2.42(24:29) 67
  MTB2 18:55 3.18(10.1/h) 5.11(16.2/h) 89
  Bike1 9:44 1.96(12.1/h) 3.16(19.5/h) 50
  Total7 6:29:14 46.33(8:24) 74.56(5:13) 111663 /70c90%
  [1-5]7 6:28:53
averages - sleep:7.9 rhr:117 weight:62kg

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Monday Nov 9, 2015 #

4 PM

Walk (dog) 13:47 [1] 0.72 km (19:10 / km) +25m 16:20 / km
slept:9.25 weight:62kg (injured) (rest day) shoes: New Balance 409 (white)

Arrived home after an overnight stopover in Albury. Knees very sore. Luckily there was not much need for clutching or braking on the freeway. Dropped the MTB at St Ives for a service to get the slipping gears issue fixed.

Sunday Nov 8, 2015 #

9 AM

MTB warm up/down (gravel road) 11:45 intensity: (1 @0) + (2:29 @1) + (5:37 @2) + (3:38 @3) 3.25 km (16.6 kph) +40m
ahr:120 max:139 rhr:99 shoes: Giant XTC 27.5 2 (red)

Managed to find the start area coming from the opposite direction. No O signage from Lorne. The organisers only gave directions from Anglesea, Torquay and Geelong. 15°C. TE 1.5.

MTBO race (Australian LD Champs) 1:28:15 intensity: (48 @2) + (24:28 @3) + (1:02:59 @4) *** 15.96 km (5:32 / km) +344m 5:00 / km
ahr:153 max:169 spiked:5/6c rhr:110 slept:6.95 weight:62kg shoes: Giant XTC 27.5 2 (red)

"Paddys Swamp", Bambra VIC. M50 / Course 2b: 28.9km, +515m, 14c. DNF. Retired on the way to #7. Really enjoyed the first 5 controls looping around the old coal tailings dams. Became totally exhausted shortly after the long 5km leg to #6. Missed a track to #4 (-1:40), otherwise pretty clean. 16°C. TE 4.5.

From Winsplits. Overall in M50: best leg #2 (18th); best pos 14th (#3); position at retirement 20th/30 (#6).

Totals for weekend: 5h01'25", 63.87km, +910m, 70/81c.

11 AM

Walk (gravel roads) 45:23 intensity: (12 @0) + (31 @1) + (10:20 @2) + (34:20 @3) 1.7 km (26:44 / km) +42m 23:47 / km
ahr:135 max:149 rhr:108 weight:62kg shoes: Nike Zoom Vomero 7 (grey)

Walk/roll back to start. 18°C. TE 2.7

Saturday Nov 7, 2015 #

Event: Australian MTBO Championships
 
9 AM

MTBO race (Australian Sprint Champs) 34:37 intensity: (9 @2) + (3:26 @3) + (25:18 @4) + (5:44 @5) *** 9.12 km (3:48 / km) +39m 3:43 / km
ahr:162 max:177 spiked:21/22c rhr:125 slept:6.3 weight:62kg shoes: Giant XTC 27.5 2 (red)

"Torquay Esplanade". M50 / Course 2: 9.5km, +30m, 21c. 18th/28; 7:36 behind Eoin. A bit slow to #1. Otherwise OK. 14°C. TE 4.8.

From Winsplits. Overall on Course 2: best leg #3 (11th); best pos 26th (#11); final pos 27th/40.



1 PM

MTB warm up/down (gravel road) 7:10 intensity: (48 @2) + (5:01 @3) + (1:21 @4) 1.86 km (15.6 kph) +49m
ahr:141 max:155 rhr:114 shoes: Giant XTC 27.5 2 (red)

Legs feeling tired from the morning. 17°C. TE 2.2.

MTBO race (Australian MD Champs) 1:44:30 intensity: (7 @0) + (1:20 @2) + (34:11 @3) + (1:07:10 @4) + (1:42 @5) **** 18.73 km (5:35 / km) +344m 5:07 / km
ahr:153 max:175 spiked:20/24c rhr:124 weight:62kg shoes: Giant XTC 27.5 2 (red)

"Eumeralla Scout Camp", Anglesea VIC. M50 / Course 2b: 13.9km, +320m, 23c. 29th/32 in M50; 40:43 behind Eoin. Some costly time errors when I couldn't find the right tracks (#5, 14, 15, 17). Fantastic view from #19 (@ 116m). Gears slipping on the back half of the course. 17°C. TE 4.9.

As M50 was the largest field of the day, and I only finished ahead of the MPers, my 29th place is officially the worst result out of all the Middle Distance competitors!

From Winsplits. Overall in M50: best leg #16 (19th); best pos 18th (#3-4).

Friday Nov 6, 2015 #

Event: Youies Preamble - Warm up for AUS MTBO Championships
 
1 PM

Bike warm up/down (road) 9:44 intensity: (1 @0) + (28 @2) + (3:27 @3) + (5:48 @4) 3.16 km (19.5 kph) +50m
ahr:152 max:165 rhr:108 shoes: Giant XTC 27.5 2 (red)

Warm-up ride. First ride for two weeks due to illness and rain. 18°C. TE 2.8.
2 PM

MTBO race (75min score) 1:14:03 intensity: (1:11 @3) + (48:33 @4) + (24:19 @5) *** 20.06 km (3:42 / km) +183m 3:32 / km
ahr:166 max:179 spiked:17/18c rhr:144 slept:8.65 weight:62kg shoes: Giant XTC 27.5 2 (red)

"Kurrajong", You Yangs Regional Park, VIC. 20c. 16th/25 in M55. Underestimated my ability to cover the ground. Might have been able to get 20/20 with a different plan. Wish I had more than a minute. Managed to get all 18 planned controls with 57 secs to spare. Fedor got the lot in just over an hour. Overran my 6th control (#110) by missing a track (lost 2:40). Tried to avoid the minor tracks as much as possible. 18°C. TE 5.0.

Thursday Nov 5, 2015 #

Note
slept:8.25 weight:62kg (rest day)

Driving to Albury on my way to the Australian MTBO Championships on the Victorian Great Ocean Road Coast. Scary weather forecasts included thunderstorms and tornadoes.

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