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

Training Log Archive: michalmy

In the 7 days ending Mar 24:

activity # timemileskm+m
  Bike6 2:17:23 27.44(12.0/h) 44.16(19.3/h) 409
  Official1 2:08:18 3.32(38:37) 5.35(24:00)
  Orienteering1 1:21:40 4.6(17:45) 7.41(11:02) 2089 /14c64%
  Run2 49:37 4.77(10:24) 7.68(6:28) 105
  Total8 6:36:58 40.13(9:53) 64.59(6:09) 7229 /14c64%
  [1-5]8 6:35:26
averages - sleep:6.6 rhr:92 weight:66kg

«»
2:08
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 24 #

10 AM

Orienteering race (NOY1) 1:21:40 intensity: (16 @1) + (1:36 @2) + (36:46 @3) + (43:02 @4) **** 7.41 km (11:02 / km) +208m 9:40 / km
ahr:149 max:169 spiked:9/14c rhr:97 slept:5.55 weight:66kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Mt Sugarloaf", West Wallsend. Hard Medium: 4.8km, +165m, 13c. 12th/26 (29:36 behind Glenn Burgess). 23°C. TE 3.4.
Pretty happy with all my route choices. A shame about the big time loss on #8. Same area where I lost time in last year's SL15. Best leg: #11 (4th/26). Best pos: 7th/26 (#1, #7).
#1 - Bear off second road loop to gully. #2 - Contour to tree root, then down to boulder. Twisted L knee scrambling over fallen tree. OK for the first part of the course. Couldn't stretch out on the medium legs to #10 & #11. #3 - Overshot slightly (lost 9"). #4 - Hesitated at the correct gully but had to back track from the next gully (-2:10). #5 - Long leg via tracks towards #7 (knee OK), using rocks as handrail to boulder. Caught up to Malcolm Roberts who started 3' ahead of me. #6 - Compass. #7 - Contours. #8 - Plan: follow white N to E-W track; track W to rock line; rocks NW to bend; compass up hill to boulder. Got within 20m of control after 14:20 but looped around for another 11:10 / 660m. #9 - Tired (-2'). #10 - Medium leg via tracks to AP. #11 - Followed lower track from small car park. #12 - Contour to cliff. #13 - Compass uphill a bit left (-30"). #F - Straight.
* Knee injury update: I'll try to get a physio appointment on Monday arvo. SL1/2 next weekend looks doubtful. Need to decide by Tuesday to save accommodation costs.
Relive: https://www.relive.cc/view/g32019462567

Saturday Mar 23 #

12 PM

Official (ANSW starter) 2:08:18 [1] 5.35 km (24:00 / km)
slept:8.8 weight:66kg shoes: New Balance MX624ABv4 (black)

ANSW Allcomers, Sydney Olympic Park Athletics Centre. 12-7pm. Very busy with only 3 officials in the start team today. Started all the hurdles, 200s, 3000s, the 5000m and the 10000m races. Just one DQ for a break in the men's 200s. 29°C.

Bethany sliced 0.4s off her 400m PB this afternoon. Now stands at 54.85s.

Thursday Mar 21 #

1 PM

Bike warm up/down (road) 16:21 intensity: (22 @0) + (1:33 @1) + (7:30 @2) + (6:44 @3) + (12 @4) 4.75 km (17.4 kph) +71m
ahr:126 max:151 rhr:79 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta. 25°C. TE 2.0.

Run (rocky trail) 30:23 intensity: (1:07 @2) + (14:54 @3) + (14:22 @4) 4.16 km (7:18 / km) +76m 6:42 / km
ahr:148 max:161 rhr:111 slept:5.67 weight:66kg shoes: Nike Air Zoom Pegasus 33 (new)

Lake Parramatta Park. Thought this might be a nice change. The lake is a bit further from work than is ideal. Also hard to get a good rhythm (cadence) and keep concentrating along the narrow twisty rocky trails. Distance was about right. Kept heart rate up. Probably a good pace for orienteering. Not sure if I will do this run again. 25°C. TE 3.0.
Relive: https://www.relive.cc/view/g31891698608
2 PM

Bike warm up/down (road) 15:41 intensity: (1:13 @2) + (14:28 @3) 4.99 km (19.1 kph) +38m
ahr:131 max:146 rhr:113 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta. 26°C. TE 2.1.

Wednesday Mar 20 #

1 PM

Bike (road/path) 46:53 intensity: (47 @0) + (2:30 @1) + (17:12 @2) + (26:24 @3) 16.33 km (20.9 kph) +112m
ahr:129 max:149 rhr:75 slept:6.95 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Auburn loop (ACW). 26°C. TE 2.6.
Relive: https://www.relive.cc/view/g31851125957

Tuesday Mar 19 #

12 PM

Bike hills (road) 48:13 intensity: (23 @0) + (1:58 @1) + (14:40 @2) + (29:45 @3) + (1:27 @4) 15.52 km (19.3 kph) +174m
ahr:133 max:153 rhr:78 slept:5.8 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Dundas Valley loop (ACW). Roads wet and slippery in the shady areas after the morning rain. Saw my life flash before my eyes on the Evans Rd descent (52.2km/h @ 9.15km). A car at Sophie St on my right moved half way across the road before I had passed. It did stop but I couldn't be sure of that at the time. 22°C. TE 2.9.
Relive: https://www.relive.cc/view/g31793006768

Monday Mar 18 #

12 PM

Bike warm up/down (road) 4:32 intensity: (1:08 @1) + (3:24 @2) 1.26 km (16.7 kph) +5m
ahr:113 max:128 rhr:94 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta. 18°C. TE 1.1.

Run (XC) 19:14 intensity: (12 @1) + (1:12 @2) + (16:52 @3) + (58 @4) 3.52 km (5:28 / km) +29m 5:15 / km
ahr:142 max:153 rhr:84 slept:6.85 weight:66kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park. A detour around the new Western Sydney Stadium. Still a construction site but spectator signage is going up. 18°C. TE 2.4.
Relive: https://www.relive.cc/view/g31756681097
1 PM

Bike warm up/down (road) 5:43 intensity: (1:38 @1) + (3:49 @2) + (16 @3) 1.32 km (13.9 kph) +9m
ahr:115 max:139 rhr:101 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta. 18°C. TE 1.2.

« Earlier | Later »