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Training Log Archive: michalmy

In the 7 days ending May 13, 2017:

activity # timemileskm+m
  Bike6 3:22:50 45.54(13.5/h) 73.29(21.7/h) 783
  Orienteering2 2:27:38 8.6(17:10) 13.85(10:40) 45821 /30c70%
  Walk1 21:41 0.98(22:01) 1.59(13:41) 72
  Warm up / cool down1 6:43 0.71(9:25) 1.15(5:51) 12
  Total9 6:18:52 55.84(6:47) 89.87(4:13) 132421 /30c70%
  [1-5]9 6:17:29
averages - sleep:5.8 rhr:91 weight:64kg

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Saturday May 13, 2017 #

Event: 2017 NSW Middle Championships SL3 (Badge Event)
 
12 PM

Warm up / cool down (road) 6:43 intensity: (4 @1) + (48 @2) + (5:48 @3) + (3 @4) 1.15 km (5:51 / km) +12m 5:34 / km
ahr:137 max:150 rhr:105 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Appin. 20°C. TE 1.6.

Orienteering race (SL3 / NSW MD Champs) 1:03:00 intensity: (16 @2) + (18:11 @3) + (40:09 @4) + (4:24 @5) **** 5.83 km (10:48 / km) +182m 9:21 / km
ahr:155 max:174 spiked:12/16c rhr:123 slept:5.67 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Appin Georges River". Hard 4 / M55AS: 2.7km, +85m, 15c. 2nd/4 in M55AS; (1:54 behind Steve Dunlop); 5th/27 in H4. 1st in H4 on #7/8/9/13. Best pos: 2nd (#11). A tricky little map with no open areas away from the tracks. Probably should have followed the major track around to #1 as I overshot trying to follow the minor tracks (lost 7'). Just noticed the 1:7500 scale. Direct bearings for #2 thru to #5. Contemplated bushbashing up hill to #6 but reconsidered longer track option was best for me. Doubled back on same tracks to #7. Direct bearing for #8. Used gully to find #9. Ran N to intercept minor W-E track but could not figure out track network near #10; eventually found with Ian Jessup (-11'). 750m sprint (in 3') along major track to #11 passing Ian again. Missed #12 to the left (-1'). Followed Ian to #13. Overshot #14 (-1). Slow to #15 and #F. Hoping for a better run tomorrow in the LD. 21°C. TE 3.4.


Hard 4 - Splits

Friday May 12, 2017 #

12 PM

Bike (road) 14:17 intensity: (7 @0) + (1:01 @1) + (4:26 @2) + (7:43 @3) + (1:00 @4) 5.41 km (22.7 kph) +43m
ahr:132 max:152 rhr:80 slept:5.05 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta Park. 1 x 3.15km lap (6:21, PB). One fast lap of the park. 20°C. TE 2.0.

Parramatta Park - 1 lap - Splits

Thursday May 11, 2017 #

1 PM

Bike (path) 45:24 intensity: (1:01 @1) + (12:57 @2) + (30:37 @3) + (49 @4) 16.47 km (21.8 kph) +150m
ahr:133 max:153 rhr:90 slept:5.85 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Woodpark loop (CW). 21°C. TE 2.6

Wednesday May 10, 2017 #

1 PM

Bike (road/path) 45:06 intensity: (26 @0) + (3:21 @1) + (12:01 @2) + (28:20 @3) + (58 @4) 16.84 km (22.4 kph) +158m
ahr:131 max:153 rhr:72 slept:4.9 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Berala loop (ACW). A few too many traffic lights on the W side for a fluent ride. 21°C. TE 2.4.

Tuesday May 9, 2017 #

1 PM

Bike (path/road) 53:30 intensity: (24 @0) + (37 @1) + (18:22 @2) + (33:17 @3) + (50 @4) 19.72 km (22.1 kph) +176m
ahr:132 max:152 rhr:76 slept:7.75 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Sydney Olympic Park loop (ACW). 1km detour around Rydalmere as Subiaco Creek Bridge was closed for repairs. Should be open again from Thursday. 19°C. TE 2.5.
6 PM

Walk (commuting) 21:41 [1] 1.59 km (13:41 / km) +72m 11:09 / km
weight:64kg

Berowra Station>Home. 17°C.

Monday May 8, 2017 #

7 AM

Bike (commuting) 7:12 intensity: (25 @1) + (2:51 @2) + (3:56 @3) 1.68 km (14.0 kph) +53m
ahr:128 max:143 rhr:96 slept:5.45 weight:64kg shoes: Giant Roam XR1 (white)

Home>Berowra Station. 11°C. TE 1.5.
1 PM

Bike hills (road) 37:21 intensity: (26 @0) + (38 @1) + (11:30 @2) + (22:07 @3) + (2:40 @4) 13.17 km (21.2 kph) +202m
ahr:133 max:157 rhr:84 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (ACW). Touched 54.3km/h descending North Rocks Road. 19°C. TE 2.5.

Sunday May 7, 2017 #

Event: Newcastle Bush Series (NOY) #2
 
9 AM

Orienteering race (NOY2) 1:24:38 intensity: (37 @1) + (3:03 @2) + (37:12 @3) + (43:44 @4) + (2 @5) **** 8.02 km (10:33 / km) +275m 9:01 / km
ahr:149 max:171 spiked:9/14c rhr:96 slept:5.8 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Blue Gum Hills", Minmi. Hard Medium: 5.0km, 13c. 22nd/32 (17:03 behind Alvin Craig). Compass slow to settle at start. Bearing more SW than S to #1. Used larger watercourse to find smaller one at #2. Main track to #3. Happy with route choice to get near #4 but couldn't find specific fallen tree. At one stage I thought I could see a flag and stand in the distance but it turned out to be a mirage (lost 9'). #5 & #6 OK. Overran #7 (lost 45"). On long leg to #8 (1.4km straight line) I decided to stay high and avoid unhelpful track network in the middle of the map. Ran SE to follow S boundary fence, W-E tracks and edge of Newcastle Link Road to approach control from above. Actual distance/time: 2.3km/17:15. Followed big creek to #9. Track to #10. 90° error on way to #11 (-3'). Blocked by spiky veg before creek crossing on way to #12 (-1'). A bit left at #13 (-15"). Tough course with very little assistance from track network. Best leg: #8 (6th). Best pos: 20th (#8). 19°C. TE 3.4.


Hard Medium - Splits

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