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Training Log Archive: michalmy

In the 7 days ending Feb 10, 2019:

activity # timemileskm+m
  Official3 5:22:29 8.35(38:38) 13.44(24:00)
  Bike4 3:14:00 42.64(13.2/h) 68.62(21.2/h) 464
  Orienteering1 24:02 2.18(11:02) 3.5(6:52) 4125 /27c92%
  Physical work1 23:04 0.31(1:14:06) 0.5(46:02) 5
  Total9 9:23:35 53.48(10:32) 86.06(6:33) 51125 /27c92%
  [1-5]9 9:21:33
averages - sleep:5.8 rhr:78 weight:66.2kg

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MoTuWeThFrSaSu

Sunday Feb 10, 2019 #

Event: 2019 Sydney Sprint Series 3
 
7 AM

Official (LANSW HJ chief) 1:55:38 [1] 4.82 km (24:00 / km)
slept:5.9 weight:67kg shoes: New Balance MX624ABv4 (black)

LANSW Region 5 athletics championships, Narrabeen. Day 2/2. 7am-4pm. Appointed chief having never done high jump before. Researched the current rules and picked the brains of some 'fieldies', about practice jumps, clashes and jump offs. HJ is some much easier to manage than the track or even LJ/TJ. A good day and a new U15B record in the last event (1.91m, failing at 1.95m). 23°C.
5 PM

Orienteering race (sprint) 24:02 intensity: (12:01 @4) + (12:01 @5) ** 3.5 km (6:52 / km) +41m 6:29 / km
spiked:25/27c weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"The Big Show", St Ives Showground. Hard Long: 3.1km, 26c. 24th/77 (8:17 behind Ewan).
A bit tired after 2 long days at R5. Great location for the sprint as I had to drive past on the way home anyway. No real problems. A bit left at #2 (lost 10"). Went to the building at first rather than the shipping container for #15 (-10"). Main issues were trying to see the long red lines on the map leading to #11 and #23 from the previous controls.
Best leg: #22 (5th/76). Best pos: 16th/76 (#11,14). 21°C. HRM not working.
Relive (v Rodney Parkin): https://www.relive.cc/view/g30158260140


Hard Long - Splits

Saturday Feb 9, 2019 #

7 AM

Official (LANSW starter) 2:29:17 [1] 6.22 km (24:00 / km)
slept:6.85 weight:66kg shoes: New Balance MX624ABv4 (black)

LANSW Region 5 athletics championships, Narrabeen. Day 1/2. 7am-5pm. I was supposed to be chief track umpire at NSW Masters at Homebush but R5 was desperate for experienced officials in some key areas. Worked in the start team today. Started all 60m hurdles heats and finals, 100m finals and the U13B/G 3000m run. A few warnings for breaks in the sprints. Unfortunately, one U11 boy from Parramatta was DQd in the hurdles heats for 2 personal breaks. 30°C. 45%rh.
6 PM

Physical work (lawnmowing) 23:04 [2] 0.5 km (46:02 / km) +5m 43:46 / km
weight:66kg shoes: Nike Zoom Vomero 7 (grey)

Backyard. Grass very long. First chance to get out since before Xmas. Mower broke down when only 25% had been done. 28°C.

Friday Feb 8, 2019 #

4 PM

Official (ANSW track referee) 57:34 [1] 2.4 km (24:00 / km)
slept:6.6 weight:66kg shoes: New Balance MX624ABv4 (black)

NSW Masters Athletics Championships, Sydney Olympic Park Athletics Centre (Day 1/3). 4.30pm-8.30pm. Hurdles perfectly set up at 91cm & 84cm around the 400m track only for a thunderstorm to strike and wipe out the entire track program. I think only one pole vault comp was completed. 33°C, 49%rh (at the start).
Lots of flooded lanes encountered on the drive home. House and local area was blacked out for 7 hours (7pm-2am) after a fallen tree took out a power line at the top of our street. More of our deck roofing (damaged in the hailstorm on 21/12/18) blew away in the high winds.

Thursday Feb 7, 2019 #

12 PM

Bike (path) 55:22 intensity: (32 @0) + (1:17 @1) + (23:15 @2) + (30:18 @3) 19.29 km (20.9 kph) +125m
ahr:129 max:147 rhr:74 slept:5.85 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (ACW).Headwind both ways! 29°C. TE 2.4.
Relive: https://www.relive.cc/view/g30025759027

Wednesday Feb 6, 2019 #

12 PM

Bike hills (road) 40:18 intensity: (42 @0) + (1:04 @1) + (17:13 @2) + (17:00 @3) + (4:19 @4) 13.06 km (19.4 kph) +169m
ahr:130 max:157 rhr:81 slept:4.6 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (ACW). Strong headwind going out. 27°C. TE 2.5.
Relive: https://www.relive.cc/view/g29982012321

Tuesday Feb 5, 2019 #

12 PM

Bike (path/road) 35:24 intensity: (45 @0) + (1:09 @1) + (13:04 @2) + (20:26 @3) 13.13 km (22.3 kph) +109m
ahr:129 max:148 rhr:68 slept:6.65 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (ACW). Nice tailwind on the way back. 28°C. TE 2.5.
Relive: https://www.relive.cc/view/g29937034743

Monday Feb 4, 2019 #

12 PM

Bike long (path) 1:02:56 intensity: (3 @0) + (1:45 @1) + (17:01 @2) + (44:07 @3) 23.14 km (22.1 kph) +62m
ahr:132 max:145 rhr:89 slept:4.35 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (ACW). Still a bit tired after yesterday. Didn't get home until 8.45pm. 32°C. 48%rh. TE 2.5.
Relive: https://www.relive.cc/view/g29896615891

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