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Training Log Archive: michalmy

In the 7 days ending Mar 21, 2016:

activity # timemileskm+m
  Bike3 1:44:36 23.82(13.7/h) 38.33(22.0/h) 198
  Official1 1:31:12 4.72(19:19) 7.6(12:00)
  Orienteering2 1:21:25 4.48(18:10) 7.21(11:17) 27219 /27c70%
  Total6 4:37:13 33.02(8:24) 53.14(5:13) 47019 /27c70%
averages - sleep:6.4 rhr:103 weight:64.5kg

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Sunday Mar 20, 2016 #

Event: MetrO League #1 - Mt Annan
 
10 AM

Orienteering race (MetrO 1) 27:02 intensity: (8 @2) + (16 @3) + (6:02 @4) + (20:36 @5) ** 3.66 km (7:23 / km) +186m 5:53 / km
ahr:172 max:182 spiked:12/14c rhr:119 slept:4.55 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Mount Annan South", Aust Botanic Gardens, Narellan. Div 3 (3.0km, +160m, 13c). 3rd/32 (+1:29). Much better today athough the navigation was much easier. Lots of climbing although, as Stefan Wagner (setter) inferred, the key is in the map name. Overran #7 (lost 30"). Slow to see ditch at #12 (-15") and wrong direction on exit (-25"). R achilles flared up again after #11. Struggled to stretch out on the uphill path to #12. Tempted to DNS the prologue next Friday so that I am not any worse for the main events on Sat-Sun-Mon. Cadence: avg 145, max 194. 24°C. TE 3.7.

C • Prologue 2

Saturday Mar 19, 2016 #

Event: NSW State League #1 - Wattle Ridge
 
12 PM

Orienteering race (SL1 / MD) 54:23 intensity: (20 @2) + (1:09 @3) + (40:10 @4) + (12:44 @5) ***** 3.55 km (15:19 / km) +86m 13:39 / km
ahr:164 max:178 spiked:7/13c rhr:117 slept:8.6 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Wattle Ridge", Bargo State Conservation Area. M55AS / Hard 4 (2.0km, +55m, 12c). 3rd/7 (+10:06). Needed an early start as I had to be at the Sydney Track Classic by 3.30pm (90 minutes away), so I needed to leave by 2pm. Started at 12:50 so I was anxious that I didn't take more than an hour. Became stressed when first leg was slow. Very messy. Few of my plans worked out. Kept on overestimating how far I had run and drifting off my bearings. Cadence: avg 95, max 178. 24°C. TE 4.3.

4 PM

Official (AA track umpire) 1:31:12 [1] 7.6 km (12:00 / km)
weight:65kg shoes: Asics Gel Advantage 3 (black)

Sydney Track Classic, Sydney Olympic Park Athletic Centre. A testing moment for the jury after they overturned a disqualification on an Olympic qualifying time in the 400m hurdles. The umpire was convinced the trail leg went around the hurdle.

Thursday Mar 17, 2016 #

6 PM

Bike (road) 44:02 intensity: (13 @1) + (5:39 @2) + (25:55 @3) + (12:15 @4) 16.01 km (21.8 kph) +80m
ahr:142 max:163 rhr:94 slept:6.25 weight:64kg shoes: Giant Roam XR1 (white)

Singleton<>Clydesdale. Mostly flat with a couple of long gentle climbs along Gresford and Glendon Roads. 24°C. TE 2.7.

Wednesday Mar 16, 2016 #

6 PM

Bike (road) 30:48 intensity: (31 @1) + (1:59 @2) + (22:42 @3) + (5:36 @4) 11.29 km (22.0 kph) +95m
ahr:140 max:157 rhr:88 slept:6.7 weight:64kg shoes: Giant Roam XR1 (white)

Singleton-Singleton Heights loop. 24°C. TE 2.6.

Tuesday Mar 15, 2016 #

5 PM

Bike (road) 29:46 intensity: (8 @1) + (3:47 @2) + (21:55 @3) + (3:56 @4) 11.03 km (22.2 kph) +24m
ahr:141 max:155 rhr:95 slept:5.75 weight:64kg shoes: Giant Roam XR1 (white)

Singleton<>Army Base. Flat route with no traffic. In the Hunter Valley for the week to audit the Ravensworth opencut mine. 24°C. TE 2.8.

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