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Training Log Archive: michalmy

In the 7 days ending Feb 13, 2017:

activity # timemileskm+m
  Bike3 2:30:49 34.99(13.9/h) 56.32(22.4/h) 481
  Orienteering1 18:06 1.67(10:49) 2.69(6:44) 1422 /23c95%
  Warm up / cool down1 3:24 0.36(9:24) 0.58(5:51)
  Map only1 1
  Total5 2:52:20 37.03(4:39) 59.59(2:54) 49522 /23c95%
  [1-5]4 2:51:18
averages - sleep:5.9 rhr:90 weight:63kg

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Monday Feb 13, 2017 #

1 PM

Bike (path/road) 46:45 intensity: (15 @0) + (2:49 @1) + (14:23 @2) + (29:18 @3) 17.15 km (22.0 kph) +175m
ahr:130 max:149 rhr:84 slept:6.45 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). 27°C. TE 2.4.

Sunday Feb 12, 2017 #

Event: Sydney Sprint Series 2017 Race #6 - Nirimba
 
5 PM

Warm up / cool down (road) 3:24 intensity: (11 @1) + (1:22 @2) + (1:51 @3) 0.58 km (5:51 / km)
ahr:129 max:140 rhr:96 weight:63kg shoes: Nike Air Pegasus 30 (blue)

Nirimba Educational Precinct, Schofields. 27°C. TE 1.1.

Orienteering race (sprint) 18:06 intensity: (7 @1) + (9 @2) + (30 @3) + (13:08 @4) + (4:12 @5) ** 2.69 km (6:44 / km) +14m 6:33 / km
ahr:163 max:176 spiked:22/23c rhr:102 slept:5.15 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Nirimba", Quakers Hill, 1.9km, 22c. 41st/85. Really annoyed with myself today as I should have been well suited to this course/map. Overran #2 and ended up at #5, but didn't realise it (stairs, ctrl above eye level). Somehow managed to find #3 and #4 before ending up at #5 again. Doh! Quickly did the #2-3-4-5 loop to fix myself up but lost 3' in the exercise. So my route started out as 1-5-3-4-5-2-3-4-5-6 ... Not surprising that I was ranked 4th/2nd/8th for legs 3/4/5. Best post: 19th (#1). Best other leg: #20 (6th). 26°C. TE 3.0.


Sprint - Splits

Saturday Feb 11, 2017 #

11 AM

Map only 1 [0] 0.0 km
slept:6.45 weight:63kg (rest day) shoes: Asics Gel Advantage 3 (black)

Tiger Airlines 233: Sydney>Melbourne (1:09) [803km, max speed 826km/h, av speed 688km/h, cruising alt 36,000ft]. In Melbourne as an Athletics Australia track umpire for Nitro Athletics final at Lakeside Stadium, South Melbourne. Great to see Usain Bolt & Asafa Powell running at speed up close. Lucky to be allocated to judge relay change #1.

Friday Feb 10, 2017 #

1 PM

Bike (path) 35:28 intensity: (12 @0) + (52 @1) + (6:45 @2) + (27:39 @3) 13.82 km (23.4 kph) +82m
ahr:136 max:149 rhr:87 slept:5.9 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta<>Kendall Park, Ermington. 42°C. 25%rh. TE 2.8. Glad I'll be in Melbourne tomorrow.

Thursday Feb 9, 2017 #

12 PM

Bike long (path/road) 1:08:36 intensity: (34 @0) + (54 @1) + (13:29 @2) + (50:55 @3) + (2:44 @4) 25.34 km (22.2 kph) +224m
ahr:135 max:160 rhr:81 slept:5.5 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Wetherill Park loop (CW). Felt good today after a couple of wet days. Followed the pipeline from Woodpark to Guildford rather than the river path from Smithfield to Yennora. 35°C. 49%rh. TE 2.9.

Pemulwuy to Guildford - Splits

Pemulwuy to Yennora - Splits

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