Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Orienteering3 3:35:58 11.43(18:54) 18.4(11:44) 50732 /42c76%
  Bike3 1:57:39 24.16(12.3/h) 38.88(19.8/h) 476
  Warm up / cool down3 33:53 2.48(13:40) 3.99(8:30) 58
  Total7 6:07:30 38.07(9:39) 61.26(6:00) 104132 /42c76%
  [1-5]7 6:06:45
averages - sleep:7.1 rhr:100 weight:64kg

«»
1:33
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

10 AM

Warm up / cool down (trail) 20:01 intensity: (4 @1) + (6:11 @2) + (12:56 @3) + (50 @4) 2.41 km (8:18 / km) +41m 7:39 / km
ahr:135 max:155 rhr:105 shoes: Nike Air Pegasus 30

Amiens (QLD). Arena-start-arena-car-arena-start. A lot warmer than yesterday. 21°C. TE 2.0.

Orienteering race (Australian MD Champs) 1:13:52 intensity: (20 @2) + (23:41 @3) + (48:50 @4) + (1:01 @5) ***** 5.5 km (13:25 / km) +200m 11:21 / km
ahr:152 max:175 spiked:14/17c rhr:110 slept:8.7 weight:64kg shoes: Nike Air Pegasus 30

"The Cascades - North", Passchendaele State Forest, Amiens (QLD). M55A / Course 9: 3.4km, +85m, 16c. 26th/36 (+44:45 to Warren Key). Started well (#1-4). 90° error leaving #4 (lost 12' - I must have thought I was aleady at #5 on my way to #6). Didn't go high enough to find #9 (-6'). Distracted by another control near #12 (-1'). Happy with my spike % but the two big errors cost me dearly and put me into fatigue at the end. Best leg: #10 (8th). Best pos: 17th (#4). 21°C. TE 3.3. Totals for weekend: 18.4km, +507m, 32/42c, 3h35'58" (car 1520km).

Saturday Oct 1, 2016 #

10 AM

Warm up / cool down (trail) 3:54 intensity: (14 @2) + (3:16 @3) + (24 @4) 0.59 km (6:34 / km) +4m 6:20 / km
ahr:141 max:152 rhr:113 shoes: Nike Air Pegasus 30

Passchendaele State Forest, Amiens (QLD). 14°C. TE 1.6.

Orienteering race (Australian LD Champs) 49:28 intensity: (18 @2) + (1:35 @3) + (39:24 @4) + (8:11 @5) **** 4.9 km (10:06 / km) +135m 8:53 / km
ahr:162 max:181 spiked:7/9c rhr:113 slept:8.95 weight:64kg shoes: Nike Air Pegasus 30

"Amiens", Passchendaele State Forest (QLD). M55AS / Course 18: 2.9km, +80m, 8c. 6th/15 (+15:00 to Peter May). Started in the pine forest before getting into the native bush/rock areas. Spot on #1-4. Drifted a bit right at #5 and then ran too far (lost 8'). Back on track with #6-7 but overan #8 (-1:15). Fastest on legs #6,7,F. Best pos: 3rd at #2. 13°C. TE 4.1.




Approaching #8.
11 AM

Warm up / cool down (trail/bush) 9:58 intensity: (5:51 @2) + (4:07 @3) 0.98 km (10:08 / km) +13m 9:32 / km
ahr:128 max:141 rhr:110 shoes: Nike Air Pegasus 30

Passchendaele State Forest, Amiens (QLD). 14°C. TE 1.6.

Friday Sep 30, 2016 #

10 AM

Orienteering (Australian LD model) 1:32:38 intensity: (6 @1) + (7:51 @2) + (1:06:15 @3) + (18:26 @4) *** 8.0 km (11:35 / km) +172m 10:28 / km
ahr:142 max:168 spiked:11/16c rhr:93 slept:7.8 weight:64kg shoes: Nike Air Pegasus 30

"The Passchendaele Saw Mill", Passchendaele State Forest, Bapaume (QLD). Scatter: 16c. Wasn't sure how to approach this practise event. Decided to attempt all controls and planned like a SSS score event. Thought I would ease into the map with what appeared to be less technical areas in the north (6-12-15-14-3-4-1-7) and finish with the southern controls in thicker green (10-11-2-9-5-8-16-13). 12°C. TE 2.9.

Thursday Sep 29, 2016 #

Note
slept:5.85 weight:64kg (rest day)

Drive from home to Stanthorpe, QLD (700km) for the AUS O-Champs. M1-Bucketts Way-Thunderbolts Way-New England Hwy route. Stopped off at Maitland to catch up with the old team over coffee. Not exactly on the way, or in need of a break, but worthwhile. Heavy rain on Thunderbolts Way. Welcome-to-Queensland breath test just after crossing the border. Great Guiness pie at the local XXXX. Motel room infested with mosquitos - dash back to Woolies for flyspray. Just realised I will lose my hour to daylight saving on Monday afternoon instead of Sunday morning.

Wednesday Sep 28, 2016 #

12 PM

Bike hills (road) 36:06 intensity: (35 @0) + (28 @1) + (9:13 @2) + (22:28 @3) + (3:22 @4) 13.06 km (21.7 kph) +208m
ahr:135 max:155 rhr:74 slept:6.1 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (ACW). Felt strong on the hills. Reached 54.3 km/h down N Rocks Rd. Driving up to Stanthorpe Qld tomorrow. 23°C. TE 2.7.

Tuesday Sep 27, 2016 #

1 PM

Bike (path) 32:24 intensity: (10 @0) + (1:26 @1) + (14:15 @2) + (16:33 @3) 10.59 km (19.6 kph) +71m
ahr:132 max:144 rhr:86 slept:5.75 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford Station loop (CW). HRM playing up (210?). 25°C. TE 2.1.

Monday Sep 26, 2016 #

1 PM

Bike (path/road/MTB) 49:09 intensity: (49 @1) + (13:58 @2) + (29:33 @3) + (4:49 @4) 15.22 km (18.6 kph) +197m
ahr:135 max:161 rhr:95 slept:6.45 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Winston Hills loop (ACW). Includes a 1.8km MTB section adjacent to Toongabbie Creek. 22°C. TE 2.6.

« Earlier | Later »