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Training Log Archive: michalmy

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Bike4 3:00:20 42.16(14.0/h) 67.85(22.6/h) 834
  MTBO1 1:14:12 6.92(5.6/h) 11.14(9.0/h) 19612 /16c75%
  Orienteering1 26:16 2.51(10:29) 4.03(6:31) 8317 /20c85%
  Official1 23:17 1.21(19:19) 1.94(12:00)
  Walk1 20:15 0.94(21:26) 1.52(13:19) 7
  Total8 5:24:20 53.73(6:02) 86.48(3:45) 111929 /36c80%
  [1-5]8 5:23:21
averages - sleep:6.1 rhr:89 weight:62kg

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MoTuWeThFrSaSu

Sunday Jan 15, 2017 #

8 AM

MTBO race (BOSS / 75min score-O) 1:14:12 intensity: (22 @1) + (19:04 @2) + (46:50 @3) + (7:56 @4) **** 11.14 km (9.0 kph) +196m
ahr:137 max:164 spiked:12/16c rhr:95 slept:5.85 weight:62kg shoes: Giant XTC 27.5 2 MTB (red)

"Federation Park", Warnervale. 30c (line 9 + score 21). Very sandy tracks at times. Had trouble finding route to 203 (lost 5:50) and missed track to 205 (-1'). Didn't see the better route choice to 208. A bit confused in the open area near 209 (-90"). Finished the line course in 46:57 (18 pts). Just 28' left to do the score component. Decided to just get the close group of high value controls. Missed the track to 233 so started from 224 (-3') then 233-227-222-234 and 211 to finish (13 pts). 48" to spare, 31 points (max 56). 24th/39. 24°C. TE 2.9.


5 PM

Orienteering race (sprint) 26:16 intensity: (2 @1) + (17 @2) + (14 @3) + (13:18 @4) + (12:25 @5) *** 4.03 km (6:31 / km) +83m 5:54 / km
ahr:168 max:180 spiked:17/20c rhr:104 weight:62kg shoes: Nike Air Pegasus 30 (blue)

"Mort Bay Dock", Birchgrove. 2.9km, 19c. 46th/102. 8th/17 in SVM (4:39 behind John Brayan). Better than last week. Turned one street too soon for #7 (lost 2'). Missed small passageway to #13 (-35"). Overshot #14 (-1:40). Best legs: #8,10,11 (14th). Best pos: 23rd (#3-4). 25°C. TE 3.3.

Saturday Jan 14, 2017 #

4 PM

Official (ANSW track umpire) 23:17 [1] 1.94 km (12:00 / km)
slept:7.6 weight:62kg shoes: Asics Gel Advantage 3 (black)

NSW 60m & 1 Mile Championships, Kerryn McCann Track, Wollongong. 3.30-7.30pm. 29°C. Unfortunately, one of our well known masters athletes - Les Gillies - collapsed (cardiac arrest) after his 400m race. CPR was administered for some time before and after the ambulances arrived. Thankfully his breathing was restarted before he was transported to ICU. The meeting was abandoned at that point and the mile races will have to be rescheduled later in the season. All the best to Les in his recovery.

Friday Jan 13, 2017 #

1 PM

Bike (path/road) 31:28 intensity: (34 @0) + (44 @1) + (9:08 @2) + (21:02 @3) 11.38 km (21.7 kph) +106m
ahr:131 max:146 rhr:79 slept:4.6 weight:62kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford Public School loop (CW). First time in a while I haven't reached HR zone 4. Hot. 36°C. 43%rh. TE 2.3.

Thursday Jan 12, 2017 #

1 PM

Bike (path/road) 46:29 intensity: (1 @0) + (30 @1) + (5:09 @2) + (37:31 @3) + (3:18 @4) 16.39 km (21.2 kph) +245m
ahr:138 max:155 rhr:89 slept:6.33 weight:62kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (CW). Headwind on the way back. 32°C. 52%rh. TE 2.8.

Wednesday Jan 11, 2017 #

12 PM

Bike (path) 38:04 intensity: (17 @0) + (49 @1) + (2:44 @2) + (18:09 @3) + (16:05 @4) 15.4 km (24.3 kph) +117m
ahr:145 max:162 rhr:81 slept:7.3 weight:62kg shoes: Giant Roam XR1 hybrid (white)

Parramatta<>Kendall Park, Ermington. Hot and fast. 36°C. 30%rh. TE 3.4.

Tuesday Jan 10, 2017 #

12 PM

Bike (path/road) 1:04:19 intensity: (7 @0) + (59 @1) + (1:32 @2) + (32:59 @3) + (28:42 @4) 24.68 km (23.0 kph) +366m
ahr:146 max:161 rhr:87 slept:5.5 weight:62kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Wetherill Park loop (ACW). An extension of the Pemulwuy and Smithfield loops. New 7km of bike path between Pemulwuy and Yennora. 34°C. 33%rh. TE 3.8.

Monday Jan 9, 2017 #

12 PM

Walk (path) 20:15 [1] 1.52 km (13:19 / km) +7m 13:02 / km
slept:5.6 weight:62kg

Parramatta<>bike shop to buy a new tube. Old tube had a 1cm split that wouldn't patch. This was the heavy duty tube I bought in Parkes to give me more protection from thorns. 30°C. 57%rh.

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