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Training Log Archive: michalmy

In the 7 days ending Aug 27, 2016:

activity # timemileskm+m
  Bike2 1:38:40 22.27(13.5/h) 35.85(21.8/h) 407
  Physical work1 1:03:31 1.12(56:45) 1.8(35:16) 23
  Orienteering2 21:16 2.31(9:11) 3.72(5:43) 2528 /31c90%
  Walk1 19:12 0.99(19:19) 1.6(12:00) 33
  Warm up / cool down2 8:44 0.91(9:39) 1.46(6:00) 16
  Total7 3:31:23 27.61(7:39) 44.43(4:45) 50428 /31c90%
  [1-5]7 3:30:56
averages - sleep:6.3 rhr:108 weight:63kg

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Saturday Aug 27, 2016 #

Event: NSW School Sprint Championships, NSW Sprint Championships + State League #9
 
10 AM

Warm up / cool down (road) 5:17 intensity: (3 @1) + (50 @2) + (2:32 @3) + (1:52 @4) 0.91 km (5:49 / km) +4m 5:42 / km
ahr:142 max:160 rhr:102 shoes: Nike Air Pegasus 30 (blue)

Miranbeena RP. 15°C. TE 2.0.

Orienteering race (SL9a / NSW SD) 9:44 intensity: (24 @3) + (1:16 @4) + (8:04 @5) ** 1.75 km (5:33 / km) +7m 5:27 / km
ahr:172 max:179 spiked:13/15c rhr:130 slept:6.4 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Garrison Point", Mirambeena Regional Park, Georges Hall. M55AS / Hard 6: 1.7km, 14c. 1st/18 in H6. 1:57 lead over Garry Stewart in M55AS. Sucked in to two obvious but wrong controls. Lost 10" on #1 and 15" on #13. Otherwise clean. Needed to keep pace under control as legs were very short. Fastest on 12/15 legs. Cadence: avg 162, max 176. 15°C. TE 2.6.

1 PM

Warm up / cool down (road) 3:27 intensity: (25 @2) + (2:52 @3) + (10 @4) 0.55 km (6:17 / km) +12m 5:40 / km
ahr:140 max:152 rhr:113 shoes: Nike Air Pegasus 30 (blue)

WSU, Milperra. 20°C. TE 1.6.
2 PM

Orienteering race (SL9b / NSW SD) 11:32 intensity: (15 @3) + (2:00 @4) + (9:17 @5) ** 1.97 km (5:51 / km) +17m 5:36 / km
ahr:171 max:180 spiked:15/16c rhr:132 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Western Sydney University Bankstown Campus", Milperra. M55AS / Hard 6: 1.5km, 15c. 1st/18 in H6. Finished 3:19 ahead of Garry Stewart this time so overall win by 5:16. NSW Champion in MA55AS! Lost 20" on #12. A few long legs to start before getting into the technical area. I think I found map 2 easier - the buildings were fairly distinct compared to the natural features in map 1. Fastest on 12/16 legs. Cadence: avg 186, max 159. 19°C. TE 2.8.


Race 2 - WSU H6 - Splits

Race 1 - Hard 6 - Splits

Friday Aug 26, 2016 #

6 PM

Walk (commute) 19:12 [1] 1.6 km (12:00 / km) +33m 10:53 / km
slept:5.0 weight:63kg

Berowra Station>home. No car. Adam @ hockey. Bethany @ party.

Thursday Aug 25, 2016 #

1 PM

Bike (road/path) 46:57 intensity: (21 @0) + (1:21 @1) + (13:09 @2) + (23:57 @3) + (8:09 @4) 16.65 km (21.3 kph) +178m
ahr:137 max:158 rhr:86 slept:5.7 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (ACW). Duck River east route via Cumberland Road (fast and straight). Connects with M4 bike path (sort of). 17°C. TE 2.8.
6 PM

Note

Collected Giant XTC MTB (red) from service at Kuringai (Hornsby) $89. Stats since last service (November 2016): 128km, 33 hours. LTD stats: 467km, 57 hours.

Tuesday Aug 23, 2016 #

1 PM

Bike long (path) 51:43 intensity: (6 @0) + (42 @1) + (4:26 @2) + (28:19 @3) + (18:10 @4) 19.2 km (22.3 kph) +229m
ahr:143 max:162 rhr:86 slept:6.67 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Newington loop (ACW). Felt fast today. Sprinted up the Woo-la-ra Hill at Wentworth Point (km#9). Approx +20m over 400m (5%). 16°C. TE 3.4.

Sunday Aug 21, 2016 #

3 PM

Physical work (lawnmowing) 1:03:31 [2] 1.8 km (35:16 / km) +23m 33:09 / km
slept:7.95 weight:63kg shoes: Adidas PYV 702001

Back & front lawns. 20°C.

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