Training Log Archive: michalmyIn the 7 days ending Jun 20, 2021:
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Sunday Jun 20, 2021 #
Event: Sydney Metro League #4
10 AM
Orienteering race (MetrO League 4) 54:08 *** 4.82 km (11:13 / km) +210m 9:13 / km
ahr:144 max:162 spiked:13/16c rhr:61 slept:6.05 weight:66kg shoes: Salomon Speedcross4 GTX (blue)
"Excelsior", Castle Hill. Div 4: 3.4km, +130m, 15c. 10th/33 (7:27 behind John Bulman). 16°C. TE 3.0.
Didn't enjoy this. Too many people for the skinny track network. And we kept being drawn back to traffic near the two pivot controls at #1/5 & #6/9. Off the tracks the bush was thick and the terrain was steep. #6 - Turned too soon (-30"). #11- Wrong track (-4:30). #15 - Overran (-45"). Total est time lost: 5:45.
Best leg: #7 (1st). Best pos: 6th (#10).
Relive: https://www.relive.cc/view/vWqBnjj4PYq
Headlines: NSW hits top gear in $500m EV drive (electric vehicles) / 'It might put a target on my head' - Cocky Luai ready to have last laugh when hostilities resume (State of Origin II, league)
Didn't enjoy this. Too many people for the skinny track network. And we kept being drawn back to traffic near the two pivot controls at #1/5 & #6/9. Off the tracks the bush was thick and the terrain was steep. #6 - Turned too soon (-30"). #11- Wrong track (-4:30). #15 - Overran (-45"). Total est time lost: 5:45.
Best leg: #7 (1st). Best pos: 6th (#10).
Relive: https://www.relive.cc/view/vWqBnjj4PYq
Headlines: NSW hits top gear in $500m EV drive (electric vehicles) / 'It might put a target on my head' - Cocky Luai ready to have last laugh when hostilities resume (State of Origin II, league)
Saturday Jun 19, 2021 #
9 AM
Orienteering race (SOS sprint) 27:36 *** 3.91 km (7:03 / km) +61m 6:32 / km
ahr:159 max:181 spiked:22/24c rhr:66 slept:6.45 weight:66.5kg shoes: Nike Zoom Flyknit Streak
"Cockatoo Island", Sydney Harbour. Long line: 3.8km, 23c. 20th/77 (9:03 behind Brooner). 13°C. TE 3.1. Vdot 27.4
Caught the ferry over from Woolwich for the 5 minute trip. Succeeded in fitting in my run and getting back to the wharf within the hour to beat the forecast rain and another hour's wait for the next ferry. Raced here during the Xmas 5 Days in 2014 but had an awful run. Much calmer this time in making sure of my route before leaving each control.
#1 - About 3 legitimate route choices. I decided to use the tunnel near the start ∆ (higher fun quotient) to emerge just E the stairs going up to the S side of the plateau. #2-10 - Controls at the top of the plateau. #11-14 - Controls within the lower workshop buildings (map flip at #13). #15-20 - Back up to the plateau. Missed #16 and had to go back from #17 (lost 60"). #21-F - Controls on the lower flat area. #22 - Long run around the W end because the middle tunnel was closed. Overran the feature by 30m because it looked more prominent on the map than it really was (lost 20"). #23 - Long sprint back through the dog-leg tunnel. Total est time lost: 1:20.
Best leg: #17 (1st). Best pos: 20th (#1, 23-F). Worst pos: 26th (#16). New season best for 1km (4:45.4).
Relive: https://www.relive.cc/view/vMq57y4eMQO (pics - Dog-leg tunnel & Cockatoo Island from Woolwich)
Headlines: RBA set to act on hot property market / 'There's only two types of culture: There's either a good one or a bad one' - Hanson sees light at the end of the tunnel for lowly Bulldogs (league)
Leaving #1 for #2 - I can see a better way now
Caught the ferry over from Woolwich for the 5 minute trip. Succeeded in fitting in my run and getting back to the wharf within the hour to beat the forecast rain and another hour's wait for the next ferry. Raced here during the Xmas 5 Days in 2014 but had an awful run. Much calmer this time in making sure of my route before leaving each control.
#1 - About 3 legitimate route choices. I decided to use the tunnel near the start ∆ (higher fun quotient) to emerge just E the stairs going up to the S side of the plateau. #2-10 - Controls at the top of the plateau. #11-14 - Controls within the lower workshop buildings (map flip at #13). #15-20 - Back up to the plateau. Missed #16 and had to go back from #17 (lost 60"). #21-F - Controls on the lower flat area. #22 - Long run around the W end because the middle tunnel was closed. Overran the feature by 30m because it looked more prominent on the map than it really was (lost 20"). #23 - Long sprint back through the dog-leg tunnel. Total est time lost: 1:20.
Best leg: #17 (1st). Best pos: 20th (#1, 23-F). Worst pos: 26th (#16). New season best for 1km (4:45.4).
Relive: https://www.relive.cc/view/vMq57y4eMQO (pics - Dog-leg tunnel & Cockatoo Island from Woolwich)
Headlines: RBA set to act on hot property market / 'There's only two types of culture: There's either a good one or a bad one' - Hanson sees light at the end of the tunnel for lowly Bulldogs (league)
Leaving #1 for #2 - I can see a better way now
Friday Jun 18, 2021 #
9 AM
Official (O-coaching) 1:08:57 [1] ** 2.87 km (24:00 / km)
slept:6.3 weight:66kg shoes: Salomon Speedcross4 GTX (blue)
Fred Caterson Reserve, Castle Hill. Looked after 5 high school kids and their teacher from Cumberland High School. Had a good practice walk where 2 of the kids provided the perfect early learning opportunity by running ahead to the obvious control which was not on their maps. One of the younger ones was definitely on the spectrum and spent most of the lunch break trying to convert his iPhone to work like an SI stick. He failed but I sort of thought he could do it.
Headlines: School day overhaul to 'boost' economy (staggered starts) / Head spin - Poster Boyd: NRL spin doctors exploit stricken star (Boyd Cordner, league)
Headlines: School day overhaul to 'boost' economy (staggered starts) / Head spin - Poster Boyd: NRL spin doctors exploit stricken star (Boyd Cordner, league)
3 PM
Bike (new cassette) 1 [0] 0.0 km (0.0 kph)
shoes: Giant TCR Adv 1 Disc (black)
Picked up my road bike from St Ives Cyclery after the 3-month service. Also had a new 11-speed cassette installed on the rear hub hoping to give me the effect of an 'extra' gear for climbing. New part: Shimano CS-HG800-11 (11-13-15-17-19-21-23-25-27-30-34) $180. Old part: Shimano 105 CS-R7000-11 (11-12-13-14-15-17-19-21-24-27-30). This should improve the ratio at the low end from 1.2 to 1.059 or 30cm less per rotation. I'll see if I can sell the old cassette on Gumtree - only used for 270km / 11.7 hours.
Thursday Jun 17, 2021 #
1 PM
MTB hills (trail) 39:01 10.73 km (16.5 kph) +210m
ahr:140 max:157 rhr:84 slept:7.35 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)
A bit cooler today, but I was overcooked on Tuesday, so I haven't reached the point where I need to put another layer on. But it is fairly sheltered with the tree cover. A good sub-40' ride, nearly cracked 39'. 8th fastest time on course. 14°C. TE 3.1.
Relive: https://www.relive.cc/view/vXOdKjX84kv (pic - just some boulders at the top of a steep bit)
Headlines: Schools missing the mark on results / Turbo in total command and no telling how far he will go (Tom Trbojevic, league)
Relive: https://www.relive.cc/view/vXOdKjX84kv (pic - just some boulders at the top of a steep bit)
Headlines: Schools missing the mark on results / Turbo in total command and no telling how far he will go (Tom Trbojevic, league)
Wednesday Jun 16, 2021 #
2 PM
Run (XC) 25:34 4.08 km (6:16 / km) +42m 5:57 / km
ahr:140 max:160 rhr:88 slept:5.9 weight:66.5kg shoes: Nike Air Zoom Pegasus 33 (blu)
Warrina Street Oval, Berowra. A couple of laps and then up the Warrego-Alan trail and back. 18°C. TE 2.5.
Relive: https://www.relive.cc/view/vYvEjN4DBGO (pic - track at the end of Alan Road)
Headlines: Net zero: public is ready for CO2 cuts (climate change) / Groves set to meet swim chiefs to expand on 'misogyny' claim (swimming)
Relive: https://www.relive.cc/view/vYvEjN4DBGO (pic - track at the end of Alan Road)
Headlines: Net zero: public is ready for CO2 cuts (climate change) / Groves set to meet swim chiefs to expand on 'misogyny' claim (swimming)
Tuesday Jun 15, 2021 #
12 PM
MTB hills (trail) 39:50 10.78 km (16.2 kph) +209m
ahr:135 max:156 rhr:69 slept:6.45 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)
Still too warm to wear a sloppy joe. Trail quick bumpy at the moment. Rode fast enough to get under 40'. 15°C. TE 3.0.
Relive: https://www.relive.cc/view/v8qV92gP376 (pic - bottom of the climb to the Joalah junction)
Headlines: $500m to complete museum backflip (Powerhouse pledge) / 'All I ever wanted to do was get back and play the game I love' (Boyd Cordner, league)
Relive: https://www.relive.cc/view/v8qV92gP376 (pic - bottom of the climb to the Joalah junction)
Headlines: $500m to complete museum backflip (Powerhouse pledge) / 'All I ever wanted to do was get back and play the game I love' (Boyd Cordner, league)
Monday Jun 14, 2021 #
10 AM
Orienteering race (QBIII SD / SL7) 27:07 *** 4.24 km (6:24 / km) +56m 6:00 / km
ahr:157 max:179 spiked:19/22c rhr:66 slept:6.2 weight:66kg shoes: Nike Zoom Flyknit Streak
"Avondale University College", Cooranbong. M60A / Hard 2: 2.4km, 21c. 4th/8 (2:03 behind Bjorn Mella). 17°C. TE 3.40. Vdot 30.5
More open than a typical campus map. Curved roads increase the intensity. #8 - Wrong building (-1'). #10 - Got caught out with OOB tape on N side and had to run around to S side to access the cp (-50"). #18/19 - On a fairly good run until I skipped 18 and had to do 19 again (-2'). Total est time lost: 3:50.
Best legs: #1,4,11,16,17, F (1st/8). Best pos: 1st/8 (#1-7).
Relive: https://www.relive.cc/view/v36Aj5QxRGq
Weekend stats: 16.17km, +507m, 2:38:12, 38/45c; 5th place overall (28:40 behind Alex Davey; 10:35 behind 3rd place - lost on #5 Day 2). Car: 610km, 7h29m. MTB: 3.48km, +49m, 18:58.
Headlines: Warships to deploy on China mission (G7 agreement) / King Cleary: Panthers superstar dethrones Teddy as best in game (2021 player poll, league)
More open than a typical campus map. Curved roads increase the intensity. #8 - Wrong building (-1'). #10 - Got caught out with OOB tape on N side and had to run around to S side to access the cp (-50"). #18/19 - On a fairly good run until I skipped 18 and had to do 19 again (-2'). Total est time lost: 3:50.
Best legs: #1,4,11,16,17, F (1st/8). Best pos: 1st/8 (#1-7).
Relive: https://www.relive.cc/view/v36Aj5QxRGq
Weekend stats: 16.17km, +507m, 2:38:12, 38/45c; 5th place overall (28:40 behind Alex Davey; 10:35 behind 3rd place - lost on #5 Day 2). Car: 610km, 7h29m. MTB: 3.48km, +49m, 18:58.
Headlines: Warships to deploy on China mission (G7 agreement) / King Cleary: Panthers superstar dethrones Teddy as best in game (2021 player poll, league)