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Training Log Archive: michalmy

In the 7 days ending Oct 31, 2016:

	activity	#	time	miles		km		+m
	Bike	4	2:51:28	37.39	(13.1/h)	60.18	(21.1/h)	542
	Official	1	1:55:12	2.98	(38:37)	4.8	(24:00)
	MTBO	1	1:19:42	13.53	(5:53)	21.78	(3:40)	323	18 /	21c	85%
	Orienteering	1	28:25	2.36	(12:02)	3.8	(7:29)	138	13 /	15c	86%
	Walk	1	19:32	0.96	(20:21)	1.54	(12:39)	37
	Total	8	6:54:19	57.23	(7:14)	92.1	(4:30)	1040	31 /	36c	86%
	[1-5]	8	6:52:20
averages - sleep:6.4 rhr:81 weight:64kg

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Sunday Oct 30, 2016 #

Event: Newcastle BOSS MTBO Event 1

8 AM

MTBO race (BOSS / 75min score-O) 1:19:42 ** 21.78 km (3:40 / km) +323m 3:24 / km
ahr:153 max:165 spiked:18/21c rhr:106 slept:6.15 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Werakata Trails", Lovedale (NE of Cessnock). 29c (line 8 + score 21). Didn't quite get the scale right at the beginning and turned too soon for #1 (lost 1:20). Missed major track on the way to #3 (-2'). Finished the line course in 32:25 (16 points). Started with the W-side controls in the score stage (215-213-231-212-232-214) +10 points. Missed 231 at first pass (-1'). Nearing the finish, I had 20' up my sleeve and decided to get a few more controls on the E side (224-223-217-225-234-219) +11 points, but ended up 5 minutes late. In hindsight I probably should have started with the controls in the NE part of the map and then worked my way S. Net 32 points (max 54). Same score as my last BOSS in February. 28th/45. Enjoyed the longer length and higher average speed as single track riding was banned for this event. 22°C. TE 4.4.

Saturday Oct 29, 2016 #

9 AM

Orienteering race (SOS) 28:25 ** 3.8 km (7:29 / km) +138m 6:20 / km
spiked:13/15c slept:7.95 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Turimetta", North Narrabeen. Short: 3.2km, 15c. 2nd/13 (+1:15). Thought I would do a few Saturday Orienteering Series events as they seem to have less pavement pounding than a typical street-O event at this time of year. Relatively easy navigation but I still stuffed up two controls. I didn't realise there was a second MMF at #9 (lost 45"). I thought I had gone past the turn to #11, so I backtracked, but I didn't need to, so I had to run back up again (lost 2:20). 22°C.

Leg #6-7 on Turimetta Beach.

12 PM

Official (ANSW chief track umpire) 1:55:12 [1] 4.8 km (24:00 / km)
weight:64kg shoes: Asics Gel Advantage 3 (black)

Treloar Shield, Blacktown International Sportspark. 25°C.

Friday Oct 28, 2016 #

12 PM

Bike (path) 48:03 17.13 km (21.4 kph) +182m
ahr:133 max:154 rhr:74 slept:5.55 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Merrylands West loop (ACW). Cold day. Leggings and arm warmers again. 19°C. TE 2.6.

Thursday Oct 27, 2016 #

1 PM

Bike (road/path) 51:52 17.48 km (20.2 kph) +136m
ahr:130 max:155 rhr:74 slept:7.6 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (CW). 24°C. TE 2.6.

Wednesday Oct 26, 2016 #

1 PM

Bike (path) 46:24 17.02 km (22.0 kph) +141m
ahr:135 max:155 rhr:75 slept:4.7 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (CW). A variation on the Newington loop without going out to Wentworth Point lets me spend more time in the SOP precinct. Passed by one of the controls for this afternoon's SSS event near the 8.75km mark (30pts?). 31°C. 32%rh. TE 2.8.

6 PM

Walk (commute) 19:32 [1] 1.54 km (12:39 / km) +37m 11:17 / km
weight:64kg

Berowra Station>home. Car borrowed by one of the family. Mobile phone battery dead. Luckily the car hadn't been reparked somewhere nearby.

Tuesday Oct 25, 2016 #

1 PM

Bike (path) 25:09 8.56 km (20.4 kph) +83m
ahr:129 max:153 rhr:77 slept:6.4 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-James Ruse Bridge loop (ACW). Short ride due to 2pm meeting. 28°C. TE 2.3.

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