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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Sep 22:

activity # timemileskm+m
  Bike1 1:05:46 14.38(13.1/h) 23.15(21.1/h) 186
  Orienteering1 1:04:41 3.25(19:54) 5.23(12:22) 2489 /12c75%
  Run2 55:06 6.52(8:27) 10.49(5:15) 95
  Official1 52:59 1.37(38:37) 2.21(24:00)
  Walk1 17:44 0.66(26:40) 1.07(16:34) 42
  Warm up / cool down1 11:00 1.05(10:31) 1.68(6:32) 11
  Total7 4:27:16 27.23(9:49) 43.83(6:06) 5829 /12c75%
  [1-5]7 4:27:01
averages - sleep:6.2 rhr:89 weight:66.7kg

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Sunday Sep 22 #

9 AM

Warm up / cool down (dirt road) 11:00 intensity: (44 @1) + (3:57 @2) + (6:19 @3) 1.68 km (6:32 / km) +11m 6:20 / km
ahr:129 max:145 rhr:94 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

Fairlight Road and jog to start area. Great views from the cliff tops looking across the Nepean River. 18°C. TE 1.6.
10 AM

Orienteering race (MetrO League Final) 1:04:41 intensity: (1:03 @2) + (28:37 @3) + (34:38 @4) + (23 @5) **** 5.23 km (12:22 / km) +248m 10:00 / km
ahr:149 max:171 spiked:9/12c rhr:111 slept:6.75 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"Mulgoa", Blue Mountains National Park. Division 3: 3.5km, 11c. 23rd/40 (18:50 behind David Green). 21°C. TE 3.5.
Difficult terrain. Track network not really helpful for route choices. Probably should have got in in under a hour. Scored 3 points in the D3 final. BNO beaten by Knox 31-24.
#1 - Descent to N-S creek, followed WC east up to RF. #2 - Didn't realise 1:7500 scale and overshot WC (lost 1:45). #3 - Across and up to intercept WC, followed base of rocks to control. #4 - Straight but took a while to find route down from top of boulders. #5 - Drifted right and low (-1:30). #6 - Contour along edge of dark green. #7 - Compass from top of WC. #8 - Tracks to line of rocks. #9 - Straight. #10. Thought I was to far S when I reached the second N-S track (I was still a bit N) and did a loop to relocate (-4:45). #11 - Down #1 WC to indistinct track to join main track netowork. #12 - Long uphill run on track.

5 PM

Note

Bethany tripped on a low chain near the end of her training run at Narrabeen this morning. Badly gashed her L knee and cracked bones in both wrists (L scaphoid, R radius). Spent most of the day at Hornsby Hospital getting cleaned up and xrayed. Plaster cast (L) and wrist brace (R). MRIs on Wednesday to confirm.

Saturday Sep 21 #

5 PM

Walk (dog) 17:44 [1] 1.07 km (16:34 / km) +42m 13:52 / km
slept:7.25 weight:67kg shoes: New Balance MX624ABv4 (black)

Berowra. 19°C.

Friday Sep 20 #

12 PM

Bike long (road/path) 1:05:46 intensity: (8 @0) + (5:49 @1) + (31:39 @2) + (27:09 @3) + (1:01 @4) 23.15 km (21.1 kph) +186m
ahr:127 max:152 rhr:68 slept:4.4 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Rookwood Cemetery loop (ACW). Cross or headwinds both ways. Slowed by traffic in the cemetery. Equal 2nd-fastest time. New PB on segment 3, At least three concurrent funerals sighted from the circuit. Tried a different route back. Possible longer but feels safer. 22°C. TE 2.5.

Thursday Sep 19 #

1 PM

Run (XC) 27:44 intensity: (5 @0) + (27 @1) + (2:00 @2) + (15:36 @3) + (9:36 @4) 5.27 km (5:16 / km) +46m 5:03 / km
ahr:144 max:158 rhr:85 slept:7.05 weight:67kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park environs loop. Finished off with the Southern Domain hill. A bit wet in the low lying areas after 2 days of rain. Water flowing over the weir near the bats. 22°C. TE 2.8.

Tuesday Sep 17 #

4 PM

Official (ANSW track referee) 52:59 [1] 2.21 km (24:00 / km)
slept:5.85 weight:67kg shoes: New Balance MX624ABv4 (black)

School Relays, Sydney Olympic Park Athletics Centre. 4.45-7pm. 14°C. Rain. Quite a few schools didn't show so we were able to combine a few races and finish early.

Monday Sep 16 #

1 PM

Run (XC) 27:22 intensity: (2 @0) + (20 @1) + (1:08 @2) + (9:26 @3) + (16:26 @4) 5.22 km (5:14 / km) +49m 5:00 / km
ahr:148 max:162 rhr:87 slept:5.7 weight:67kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park environs loop. Weather a bit muggy. Looped between the Southern Domain hill and the back of Cumberland Hospital West. Pushed a bit harder today. Another season best for one mile and 5km. 27°C. TE 3.0.
Lost my mobile phone somewhere on Saturday morning. Have turned the house upside down and the car inside out. Can only think that it fell out of my pocket somewhere at Foxglove Oval. Activated the lost iPhone feature. Not holding out much hope now. It was less than 2 months old.

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