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Training Log Archive: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike3 1:40:33 20.52(12.2/h) 33.02(19.7/h) 234
  Physio2 1:30:00
  Orienteering2 31:43 2.88(11:00) 4.64(6:50) 4433 /40c82%
  Walk1 28:42 1.47(19:34) 2.36(12:09) 75
  Run1 11:46 1.42(8:16) 2.29(5:08) 17
  Total8 4:22:44 26.29 42.31 37033 /40c82%
  [1-5]8 4:22:22
averages - sleep:6 rhr:102 weight:67kg

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Saturday Apr 20 #

12 PM

Orienteering race (AUS 3-Day SD) 18:45 intensity: (11 @2) + (30 @3) + (10:56 @4) + (7:08 @5) *** 2.43 km (7:42 / km) +44m 7:04 / km
ahr:166 max:185 spiked:20/24c rhr:110 slept:7.2 weight:67kg (injured) shoes: Nike Zoom Flyknit Streak

"Scotch College", Swanbourne WA. M55AS/C8: 2.0km, +55m, 23c. 1st/4 (6:54 lead). 16°C. TE 3.4.
Tight map with very little space between buildings. #1/2 - short legs. #3 - went wrong way (lost 1:10). #4 - up hill. #5 - tricky passageway. #6/7 - OK. #8 - fast, longer leg. #9 - missed stairs to underpass (-10"). #10 - easy #11 - punched #12 first before realising my error. #12 - back around building again. #13/14/15 - OK. #16 - missed 0.5m wide entrance to hedge maze (-30"). #17 - down stairs to dead end. #18 - underpass return. #19/20/21 - down to oval. #22/23/F - fast finish. Fortunate that one of my competitors MPd so their 18:01 doesn't count.
Relive (with photos of controls #20-5-6-8-13-16-9-19-22-23, the GPS tracking didn't quite put them in the right sequence): https://www.relive.cc/view/g33285686139

Friday Apr 19 #

1 PM

Orienteering race (A3D sprint relay) 12:58 intensity: (31 @3) + (4:27 @4) + (8:00 @5) *** 2.21 km (5:52 / km)
ahr:170 max:179 spiked:13/16c rhr:134 slept:5.35 weight:67kg (injured) shoes: Nike Zoom Flyknit Streak

"University of Western Australia", Crawley WA. Moderate: 1.9km, 15c. 16°C. TE 3.1.
Ran the third leg, following Chris Fitzgerald M30 and Steve Flick M70 doing the hard legs. Opted to do the moderate as too many people had nominated for hard legs in the scratch relay teams. Team 7th/33 (1:01:18).
Typical campus map with irregular building shapes, courtyards, walkways not lining up, OOB gardens, etc. Very flat, no noticeable contours. Left about 1.5 minutes on the course. Overshot #4 (lost 30"). Wrong path at #9 (-10"). Lost my way to #15 (-55"). A few twinges in the knee, but OK. Will ice again this afternoon.
Relive: https://www.relive.cc/view/g33236791274
6 PM

Note

Went to the West Coast Eagles v Port Adelaide Power AFL game at the new Optus Stadium (about $60 including transport). My seat was about 20 rows from the top, but looking straight down the ground, just to the side of the posts. Glad I didn't buy a seat in row 3 when the rain came. Happy that Port upset the reigning premiers 95-53 in a bit of a blowout.

Thursday Apr 18 #

12 PM

Bike (path/road) 44:51 intensity: (22 @0) + (1:30 @1) + (8:21 @2) + (27:40 @3) + (6:58 @4) 14.59 km (19.5 kph) +70m
ahr:136 max:159 rhr:80 slept:7.67 weight:67kg (injured) shoes: Giant Roam XR1 hybrid (white)

Parramatta-Silverwater Bridge loop (CW). Went a lot further than I intended. Knee not perfect, but OK. Flying to Perth tonight! 27°C. TE 3.1.
Relive: https://www.relive.cc/view/g33189419049

Wednesday Apr 17 #

1 PM

Bike (road/path) 45:46 intensity: (2:45 @1) + (5:44 @2) + (26:08 @3) + (11:09 @4) 15.85 km (20.8 kph) +137m
ahr:139 max:168 rhr:90 slept:4.45 weight:67kg (injured) shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (ACW). Knee pain free most of the time. OK on climbs. High HR due to fitness loss. 25°C. TE 3.4.
Relive: https://www.relive.cc/view/g33143105574
6 PM

Physio (L knee) 45:00 [1]
weight:67kg (injured)

Gosia @ Berowra. Final treatment (#7). Taking an hot/cold pack to WA to ice my knee after events.

Tuesday Apr 16 #

1 PM

Bike warm up/down (road) 4:49 intensity: (54 @1) + (3:54 @2) + (1 @3) 1.27 km (15.8 kph) +15m
ahr:113 max:121 rhr:96 weight:67kg (injured) shoes: Giant Roam XR1 hybrid (white)

Parramatta. 23°C. TE 1.2.

Run (XC) 11:46 intensity: (6 @1) + (39 @2) + (3:52 @3) + (7:09 @4) 2.29 km (5:08 / km) +17m 4:57 / km
ahr:152 max:168 rhr:101 slept:6.0 weight:67kg (injured) shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park. A short run. First since I twisted by knee at NOY1. Started conservatively, finished quicker (5:22min/km > 5:04 > 4:33). Knee a bit sore when running, but OK when I stopped. 23°C. TE 2.7.
Relive: https://www.relive.cc/view/g33094929629

Bike warm up/down (road) 5:07 intensity: (1:01 @1) + (3:46 @2) + (20 @3) 1.3 km (15.2 kph) +12m
ahr:118 max:131 rhr:106 weight:67kg (injured) shoes: Giant Roam XR1 hybrid (white)

Parramatta. 23°C. TE 1.4.

Monday Apr 15 #

4 PM

Walk (commute) 28:42 [1] 2.36 km (12:09 / km) +75m 10:30 / km
slept:5.4 weight:67kg (injured) shoes: New Balance 409 (white)

From Berowra Station. Car finally dropped off for repairs after last December's big hailstorm. Lose access for 2-3 weeks. 18°C.
6 PM

Physio (L knee) 45:00 [1]
weight:67kg (injured)

Gosia @ Berowra. Felt a lot better again today. Much more confident of being able to run in WA. Turning might still be an issue. Planning to go for a short run tomorrow.

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