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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Jul 30, 2018:

activity # timemileskm+m
  Bike3 2:49:46 37.15(13.1/h) 59.78(21.1/h) 506
  Official1 1:25:19 3.65(23:24) 5.87(14:33) 1066 /6c100%
  Walk1 19:57 0.97(20:34) 1.56(12:47) 44
  Orienteering1 16:00 1.6(10:02) 2.57(6:14) 4313 /16c81%
  Total6 4:51:02 43.36(6:43) 69.78(4:10) 69819 /22c86%
  [1-5]6 4:46:23
averages - sleep:5.4 rhr:90 weight:66.7kg

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Monday Jul 30, 2018 #

12 PM

Bike hills (road) 41:02 intensity: (42 @0) + (1:02 @1) + (15:16 @2) + (18:45 @3) + (5:17 @4) 13.29 km (19.4 kph) +218m
ahr:133 max:158 rhr:77 slept:5.5 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (ACW). Calves a little tight from yesterday. 19°C. TE 2.7.
Relive: https://www.relive.cc/view/g23176315412

Sunday Jul 29, 2018 #

Event: 2018 State League #12 (NSW Sprint Champs)
 
10 AM

Orienteering race (SL12 / NSW SD) 16:00 intensity: (17 @3) + (20 @4) + (15:23 @5) *** 2.57 km (6:14 / km) +43m 5:45 / km
ahr:177 max:183 spiked:13/16c rhr:129 slept:5.33 weight:66kg shoes: Nike Zoom Flyknit Streak

"University of New South Wales", Kensington. M45AS / Hard 3: 2.4km, +35, 15c. 1st/7 in M45AS (7" ahead of Wiz). NSW Sprint-O Champion! 8th/58 in H3. Best leg: #4 (3rd/58). Best pos: 4th/58 (#1). 22°C. TE 3.4. Vdot 31.0
Pretty easy map if you keep contact as the buildings run along E-W lines. Very few problems and generally kept the pace up. Overran #1/6/15 slightly and lost 35" collectively. Also was confused by red marks on direct route for 11-12 leg which I incorrectly interpreted as an OOB area. Took at alternative route with more stairs. Post-race reviews confirmed that some other runners made identical decisions. This might have cost me 45" but not enough to lose my lead.
Relive (pics of controls #3,6,7,8,10,11,12,15): https://www.relive.cc/view/g23140353602

C • Champ? 2

Thursday Jul 26, 2018 #

12 PM

Bike (path/road) 52:05 intensity: (24 @0) + (25 @1) + (12:26 @2) + (37:12 @3) + (1:38 @4) 19.06 km (22.0 kph) +139m
ahr:136 max:157 rhr:79 slept:5.0 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (ACW). Headwind on the way back. 19°C. TE 3.0.
Relive: https://www.relive.cc/view/g23045433584
6 PM

Walk (commute) 19:57 [1] 1.56 km (12:47 / km) +44m 11:12 / km
weight:67kg

From Berowra Station. 14°C.

Wednesday Jul 25, 2018 #

7 AM

Official (O-coaching) 1:25:19 intensity: (2:59 @0) + (1:15:22 @1) + (6:13 @2) + (45 @3) ** 5.87 km (14:33 / km) +106m 13:20 / km
ahr:101 max:132 spiked:6/6c rhr:84 slept:5.5 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

Sydney West Primary Schools orienteering championships (Day 2), Fred Caterson Reserve, Castle Hill. Putting out controls. Then helping 14 Year 4 boys and girls from Crestwood PS find their way around a practice course prior to their individual races and 3-person relays. 9°C.

Tuesday Jul 24, 2018 #

1 PM

Bike long (path) 1:16:39 intensity: (34 @0) + (49 @1) + (12:58 @2) + (56:02 @3) + (6:16 @4) 27.43 km (21.5 kph) +149m
ahr:137 max:156 rhr:81 slept:5.9 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Wetherill Park loop (ACW). Headwind out; tailwind on way back. 23°C. TE 3.3.
Relive: https://www.relive.cc/view/g22984242203

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