Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Jun 10, 2017:

activity # timemileskm+m
  Orienteering2 2:13:32 8.32(16:03) 13.39(9:58) 39820 /29c68%
  Bike2 1:11:39 15.96(13.4/h) 25.68(21.5/h) 216
  Physical work1 1:00:00 0.99(1:00:21) 1.6(37:30)
  Warm up / cool down3 12:52 1.15(11:13) 1.85(6:58) 33
  Total7 4:38:03 26.42(10:31) 42.52(6:32) 64620 /29c68%
  [1-5]7 4:37:35
averages - sleep:6.4 rhr:86 weight:65kg

«»
2:22
0:00
» now
SuMoTuWeThFrSa

Saturday Jun 10, 2017 #

Event: 2017 Australian 3 Days
 
1 PM

Warm up / cool down (trail) 5:51 intensity: (1 @0) + (1:03 @1) + (2:58 @2) + (1:49 @3) 0.73 km (8:01 / km) +26m 6:48 / km
ahr:122 max:149 rhr:85 weight:65kg shoes: Nike Air Pegasus 30 (blue)

Rowan (Wagga Wagga). 5 hour drive from Sydney. 16°C. TE 1.2.
2 PM

Orienteering race (A3D / QBIII / SL5 MD) 58:08 intensity: (12 @2) + (7:04 @3) + (44:26 @4) + (6:26 @5) ***** 5.39 km (10:47 / km) +241m 8:49 / km
ahr:160 max:180 spiked:10/15c rhr:110 slept:5.4 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Connorton", Rowan (Wagga Wagga). M55AS / Course 10a: 3.3km, +130m, 14c. 4th/11 in M55AS (10:56 behind Michael Burt); 19th/51 on C10a. Happy with most legs except #10 which probably cost me a win today. Overran #1 (lost 3'). Good bearings to #2/3. Contoured around hill to #4. Good bearings to #5/6. Drifted a bit left at #7 (-1'). A bit high at #8 (-1'). Distracted at #9 (-50"). Good route choice around big gully to useful AP at track bend but stuffed up 150m bearing into #10 (-9'). Small time losses on #11/12/13 if I was being really tough on myself. Sprinted into #14 & #F. Best leg: #F (1st/51). Best pos: 11th/51 (#6). 18°C. TE 4.0.




Approching the final control

Day1 Course 10a - Splits

Friday Jun 9, 2017 #

1 PM

Bike (road) 18:32 intensity: (6 @0) + (2:19 @1) + (6:57 @2) + (5:45 @3) + (3:25 @4) 6.16 km (19.9 kph) +46m
ahr:122 max:156 rhr:72 slept:6.5 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta Park. 1 x 3.15km lap in 6:43 (PB 6:21). First ride since Monday due to meetiings and rain. One fast lap of the park. Spotted old Dot (W70+) from Bankstown Sports doing a 3km training run in the park. Nearly ran over multiple pedestrians on three separate occasions around Westfields. They were crossing against a red light and didn't look to their right to see me. 19°C. TE 2.3.

End of my first 12 months based at Parramatta: 2462km, +24,837m, 113h17'24" (159 sessions). Compared with my final year at Maitland: 1010km, +6580m, 45h8'51" (41 sessions).

Parramatta Park - 1 lap - Splits

Monday Jun 5, 2017 #

12 PM

Bike (path/road) 53:07 intensity: (21 @0) + (1:07 @1) + (17:59 @2) + (32:42 @3) + (58 @4) 19.52 km (22.0 kph) +170m
ahr:132 max:152 rhr:78 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Sydney Olympic Park loop (ACW). Warmer than I thought. Recovery ride. 18°C. TE 2.4.

Sunday Jun 4, 2017 #

Event: Newcastle Bush Series (NOY) #4
 
9 AM

Warm up / cool down (trail) 3:35 [2] 0.53 km (6:47 / km) +7m 6:24 / km
weight:65kg shoes: Nike Air Pegasus 30 (blue)

Wallaroo State Forest, Balickera. 14°C.

Orienteering race (NOY 4) 1:15:24 intensity: (18:51 @3) + (37:42 @4) + (18:51 @5) *** 8.0 km (9:26 / km) +158m 8:35 / km
spiked:10/14c slept:7.2 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Hamburger Trail", Wallaroo State Forest, Balickera. Hard Medium: 5.0km, 13c. 16th/24 (35:50 behind Alvin Craig). Missed #1 slightly on compass, but OK. Ran too far along road and overshot #2 (lost 3:30). Good to #3. Missed vague rocky ground at #4 (-4'). Followed tracks around W edge of the map rather than run through the green in the middle (2.3km, 17:52). Final attack to #5 up ridge line through whiter forest. LOST COMPASS ON THIS LEG, creating challenges for the remaining 9 controls. Ran to track and beared off slightly at bend to #6. Followed ridge line down to #7. Rough W bearing across 2 tracks to #8. Overshot #9 after missing first watercourse (-2'). Contoured into gully for #10. Drifted to within 100m of main road to #11 in gully. Vague run up hill to #12 gully. Really missed compass looking for #13 minor watercourse in very flat light green. Happy to find compass again when re-running part of leg 4-5 before heading home. Best leg: #7/24 (6th). Best pos: 13th/24 (#1). 14°C.

10 AM

Warm up / cool down (trail) 3:26 [2] 0.59 km (5:50 / km)
weight:65kg shoes: Nike Air Pegasus 30 (blue)

Wallaroo State Forest, Balickera. 15°C.
2 PM

Physical work (chainsawing) 1:00:00 [2] 1.6 km (37:30 / km)
weight:65kg shoes: Adidas PYV 702001

New chain like cutting through butter.

Hard Medium - Splits

« Earlier | Later »