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Training Log Archive: michalmy

In the 7 days ending Aug 20:

activity # timemileskm+m
  Bike2 1:33:34 20.87(13.4/h) 33.58(21.5/h) 371
  Orienteering3 1:00:13 5.84(10:19) 9.4(6:25) 12322 /41c53%
  Warm up / cool down2 7:38 0.77(9:51) 1.25(6:07) 19
  Total7 2:41:25 27.48(5:52) 44.23(3:39) 51322 /41c53%
  [1-5]7 2:40:17
averages - sleep:6.2 rhr:111 weight:66kg

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Sunday Aug 20 #

9 AM

Warm up / cool down (path) 4:05 intensity: (35 @2) + (2:23 @3) + (1:07 @4) 0.66 km (6:11 / km) +11m 5:43 / km
ahr:142 max:155 rhr:114 weight:66kg shoes: Nike Air Pegasus 30 (blue)

University of Wollongong, Keiraville. 13°C. TE 1.5.
10 AM

Orienteering race (SL11a SD) 21:15 intensity: (11 @2) + (19 @3) + (1:10 @4) + (19:35 @5) **** 3.35 km (6:21 / km) +28m 6:06 / km
ahr:175 max:185 spiked:15/17c rhr:124 slept:5.8 weight:66kg shoes: Nike Air Pegasus 30 (blue)

"University of Wollongong" (east map). Hard 6 / M55AS: 2.01km, +10m, 16c. 5th/23 in H6; 3rd/6 in M55AS (3:17 behind Dale). In review I ran quite well except for a major 180° error on #6 (lost 4:30). Quite a bit flustered after that. Ran the wrong way around into the finish arena (-25"). Fastest on #7,8,10,12,13,14,16. Best pos: 2nd (#4). 13°C. TE 3.5.

12 PM

Warm up / cool down (path) 3:33 intensity: (18 @2) + (2:00 @3) + (1:15 @4) 0.59 km (6:03 / km) +9m 5:38 / km
ahr:145 max:160 rhr:123 weight:66kg shoes: Nike Air Pegasus 30 (blue)

University of Wollongong, Keiraville. A bit stiff after the first race 3 hours ago. 14°C. TE 1.9.
1 PM

Orienteering race (SL11b SD) 18:12 intensity: (11 @3) + (6:06 @4) + (11:55 @5) **** 2.62 km (6:57 / km) +12m 6:48 / km
ahr:171 max:182 16c rhr:140 weight:66kg (injured) shoes: Nike Air Pegasus 30 (blue)

"University of Wollongong" (west map). Hard 6 / M55AS: 1.57km, +10m, 15c. 2nd/23 in H6; 2nd/5 in M55AS (0:40 behind Garry Stewart); Very stiff during my warm-up. Strained L calf on first leg so could not run at optimal pace. No major stuff-ups but missed shorter routes to #6 (-1) and #12 (-1'). Fastest on #3,4,7,9,14,15,F. Best pos: 1st (#4,5). 14°C. TE 3.2.

Surprised to finish 2nd overall, 3:43 behind Garry, and 0:18 ahead of Dale who lost 6:35 at #12 when leading. Hope my calf strain can recover in time to race at the Qld MTBO champs next weekend. I've decided to travel up to Brisbane regardless because I've been looking forward to the break.

Saturday Aug 19 #

1 PM

Orienteering race (SL10 MD) 20:46 intensity: (14 @2) + (19 @3) + (3:04 @4) + (17:09 @5) ** 3.43 km (6:03 / km) +84m 5:24 / km
ahr:174 max:190 spiked:7/8c rhr:120 slept:8.15 weight:66kg shoes: Nike Air Pegasus 30 (blue)

"Cataract Scout Park". Hard 5 / M55AS: 2.54km, +65m, 7c. 6th/35 in H5 (6:44 behind Alvin Craig). 1st/7 in M55AS (2:39 ahead of Jim Mackay). Mostly followed tracks or ran across open & semi open areas. Only blip was overrunning the small track to #4 (lost 1'). High HR over the closing stages. Best leg: #6 (4th/35). Best pos: 5th/35 (#6).13°C. TE 3.5.




Finish control

Thursday Aug 17 #

12 PM

Bike hills (road) 44:40 intensity: (39 @0) + (37 @1) + (11:22 @2) + (24:22 @3) + (7:38 @4) + (2 @5) 14.11 km (19.0 kph) +246m
ahr:137 max:171 rhr:82 slept:5.6 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (ACW). Explored trails at NE end of Lake Parramatta bushland (Hunts Creek) from Camelot Court. Not worthwhile. Reached 56.8km/h down Nth Rocks Road; slowed by headwind and slow truck. 23°C. TE 2.6.

Monday Aug 14 #

1 PM

Bike (path) 48:54 intensity: (29 @0) + (33 @1) + (3:39 @2) + (30:03 @3) + (14:10 @4) 19.47 km (23.9 kph) +124m
ahr:141 max:165 rhr:76 slept:5.2 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Newington loop (ACW). Woo-la-ra Hill. 21°C. TE 3.2.

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