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Training Log Archive: michalmy

In the 7 days ending Aug 4:

activity # timemileskm+m
  Bike3 2:54:24 37.65(13.0/h) 60.6(20.8/h) 507
  Orienteering2 2:01:48 8.08(15:04) 13.01(9:22) 41526 /29c89%
  Run1 19:25 2.26(8:36) 3.63(5:21) 50
  Total6 5:15:37 47.99(6:35) 77.24(4:05) 97226 /29c89%
  [1-5]6 5:14:18
averages - sleep:6.2 rhr:91 weight:67.5kg

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Sunday Aug 4 #

10 AM

Orienteering race (SL11 LD) 1:16:31 intensity: (10 @1) + (32 @2) + (27:33 @3) + (44:07 @4) + (4:09 @5) **** 7.95 km (9:38 / km) +229m 8:25 / km
ahr:153 max:175 spiked:11/13c rhr:94 slept:5.6 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Stockrington West". M55A / Hard 5: 5.2km, +125m, 12c. 8th/9 (28' behind Bjorn Mella). 27th/41 on H5. 20°C. TE 3.5.
Thicker bush today so used tracks (4WD, trailbike) as much as possible. Major time loss on #3 (tree root) ruined my chance of a good result.
#1 - Tracks were the only option (1km, +22m, 5:28). #2 - Straight. #3(4) - Planned to take a bearing from a minor track junction for 200m but missed the tree root by 70m to the left. Tried to relocate from other tree roots without success. Eventually went back to the main track and stumbled across a tiny mapped fence remnant to check my course (lost 13:30). #4(5) - Back to track, compass from earth mound. #5(6) - Back to track, follow ditch to WC. #6(7) - Up to the main road, compass from road/track junction. #7(8) - Main road option (690m, +8m, 3:10). #8(9) - Realised I overran the small WC when I reached the mapped fence. Lower than expected (lost 4:20). #9(10) - Contour. #10(11). Followed trail bike track across the main road. #11(12) - Mostly trail bike tracks (followed by Ellen Currie). #12(13) - Mostly tracks (now following Ellen). #F(14) - Straight. Best leg: #7 (7th/41). Best pos: 11th/41 (#2).
Relive: https://www.relive.cc/view/gh38427118849

Saturday Aug 3 #

1 PM

Orienteering race (SL10 MD) 45:17 intensity: (8 @1) + (30 @2) + (3:16 @3) + (29:54 @4) + (11:29 @5) *** 5.06 km (8:57 / km) +186m 7:33 / km
ahr:163 max:180 spiked:15/16c rhr:101 slept:7.15 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Redgum Ridges", Freemans Waterhole. M55A / Hard 2: 4.3km, +170m, 15c. 3rd/8 (7:34 behind Bjorn Mella). 17th/35 on H2. 22°C. TE 4.1.
Not bad visibilty once you got away from the start/finish area. Best MD run for along time. No big errors. There were probably better route choices that I missed for #6 & 9. I think this is the first time I've finished in front of Shingo too.
#1 - Straight - running parallel to the dark green. #2 - Straight. #3 - Tracks then contour to 2nd WC. #4 - Straight. #5(-) - Straight, descending on angle. #6(5) - Slightly uphill around the big erosion gullies, then contour around hill to WC. #7(6) - Straight. #8(5) - Straight. #9(8) - Back across lower part of erosion gullies. Missed track junction to the right after the climb (lost 45"). Descend to WC. #10(9) - Up to track then descend to spur. #11(10) - Straight up and over. #12(11) - About 4 of us heading the same way (Jamie_k74, Jenny E & Greg B). #13(12). Going straight from the track bend. #14(13) - Straight. #15(14) - Track. #F(15) - Tracks. Best leg: #12 (1st/8 / 6th/35). Best pos: 17th/35 (#12-F).
Relive: https://www.relive.cc/view/gh38381284193

Thursday Aug 1 #

1 PM

Bike long (road/path) 1:01:36 intensity: (43 @0) + (1:36 @1) + (11:32 @2) + (39:48 @3) + (7:57 @4) 22.4 km (21.8 kph) +166m
ahr:137 max:157 rhr:76 slept:7.75 weight:67.5kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Rookwood Cemetery loop (ACW). 19°C. TE 3.1.
Relive: https://www.relive.cc/view/gh38293588678

Wednesday Jul 31 #

1 PM

Run (XC) 19:25 intensity: (2:25 @2) + (11:03 @3) + (5:57 @4) 3.63 km (5:21 / km) +50m 5:00 / km
ahr:143 max:160 rhr:90 slept:5.7 weight:67.5kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park-Southern Domain loop. Enjoyed running up the long slow hill a bit more than last time (550m, +22m). 17°C. TE 3.2.
Relive: https://www.relive.cc/view/g38237335559

Tuesday Jul 30 #

1 PM

Bike hills (road) 47:46 intensity: (22 @1) + (15:34 @2) + (31:50 @3) 15.37 km (19.3 kph) +176m
ahr:134 max:149 rhr:105 slept:5.55 weight:68kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Dundas Valley loop (ACW). A bit cooler today. First magpie attack of the season near Florida Avenue (5.9km) - a known area. Just swooping, no snapping or contact. 16°C. TE 2.5.
Relive: https://www.relive.cc/view/gh38185203333

Monday Jul 29 #

1 PM

Bike long (path/road) 1:05:02 intensity: (36 @0) + (1:16 @1) + (16:22 @2) + (45:12 @3) + (1:36 @4) 22.83 km (21.1 kph) +165m
ahr:134 max:152 rhr:78 slept:5.15 weight:68kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Pemulwuy loop (ACW). 19°C. TE 2.8.
Relive: https://www.relive.cc/view/gh38146329006

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