Training Log Archive: michalmy

Warm up / cool down (grass) 5:17 0.9 km (5:53 / km) +11m 5:33 / km
ahr:136 max:152 rhr:89 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

Orienteering race (AUS MD / SL13) 25:55 **** 2.84 km (9:08 / km) +105m 7:42 / km
ahr:161 max:184 spiked:8/11c rhr:132 slept:6.95 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"Dhuwugarra", Hill End. M55AS / Course 12: 1.8km, +60m, 10c. 4th/16 (6:01 behind Peter May). 4th/47 on C12. #1-3 were close to tracks, so no problems. #4 was a bit further off the track network and #5-7 were straight legs of 100-150m. #8 was in a pit on the other side of a dry watercourse, but I drifted right making my way up the embankment. Too many pits with the wrong control. Eventually relocated when I hit the E mapped fence (lost 2:10). Wasn't confident of following the right watercourses to get close to #9, so I attacked from the N road, which was faster for me. Wasn't sure which tracks I crossed were mapped on my way to #10 so I was a bit random (-1:30). Fast sprint to #F (3:01 min/km pace for 180m). Best legs: #F (1st); #3/7 (2nd). Best pos: 2nd (#3/7). 17°C. TE 3.4.
Relive: https://www.relive.cc/view/g14443153535

Orienteering race (AUS SD / SL12) 15:06 ** 2.53 km (5:58 / km) +19m 5:45 / km
ahr:175 max:184 spiked:14/17c rhr:121 slept:6.5 weight:66kg shoes: Nike Zoom Flyknit Streak

"Charles Sturt University", Mitchell (Bathurst). M55AS / Hard 5: 2.3km, +14m, 16c. 1st/11 (48" ahead of Dale). 12th/109 on H5. My first national championship (at anything). Emerging from the start building, it took a moment for me to locate the start triangle. Most of the early route options seemed obvious. Easily avoided dead ends and forbidden areas. Turned wrong way at first nearing #9 in an undercover area (lost 20"). Bad exit from #13 and had to backtrack (-50"). Overran #15 (-40"). Felt fast but surprised I was only on the course for 15'. Very happy with my new Nike Streaks. Solid heart rate trace in the high 170s to low 180s. Best legs: #4/5/6/8/10/11/12/16/F (1st). Best pos: 1st (#5-6, 8-F). 29°C. TE 3.1
Relive: https://www.relive.cc/view/g14423350512




Shortly after leaving #3 ?


Finish line in sight (184bpm)

Bike (path) 52:08 19.72 km (22.7 kph) +157m
ahr:136 max:160 rhr:84 slept:5.75 weight:66kg shoes: Giant Roam XR1 (white)

Bike (path/road) 58:03 22.03 km (22.8 kph) +219m
ahr:137 max:158 rhr:89 slept:5.8 weight:66kg shoes: Giant Roam XR1 (white)

Bike hills (road) 46:04 15.56 km (20.3 kph) +242m
ahr:130 max:156 rhr:74 slept:5.7 weight:66kg shoes: Giant Roam XR1 (white)

Bike long (road/path) 1:01:36 23.13 km (22.5 kph) +218m
ahr:133 max:163 rhr:74 slept:5.65 weight:66kg shoes: Giant Roam XR1 (white)