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Training Log Archive: michalmy

In the 1 days ending May 10, 2015:

activity # timemileskm+m
  Orienteering1 46:49 3.59(13:02) 5.78(8:06) 5813 /16c81%
  Walk1 20:00 0.62(32:11) 1.0(20:00) 10
  Warm up / cool down1 12:03 0.92(13:06) 1.48(8:08) 13
  Total3 1:18:52 5.13(15:22) 8.26(9:33) 8113 /16c81%
averages - sleep:6 rhr:103 weight:64kg

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Sunday May 10, 2015 #

Event: 2015 MetrO League 1 - Macquarie Fields RESCHEDULED
 
9 AM

Warm up / cool down (road) 12:03 intensity: (46 @1) + (3:08 @2) + (7:32 @3) + (37 @4) 1.48 km (8:08 / km) +13m 7:48 / km
ahr:132 max:154 rhr:93 shoes: Nike Air Pegasus 30 (blue)

10 AM

Orienteering race (MetrO League) 46:49 intensity: (2:01 @3) + (28:19 @4) + (16:29 @5) *** 5.78 km (8:06 / km) +58m 7:43 / km
ahr:166 max:179 spiked:13/16c rhr:112 slept:6.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Simmos Beach" , Macquarie Fields. Div 2: 4.3km, +80m, 15c (9th/30). Started well, but failed to concentrate 100%. Ran down unnecessary stairs on the way to #3 and had to backtrack (lost 2:15). Missed track across the creek to #5 trying to put a gap on others (1:45). Overran turnoff to #11 and lost the 1:30 I had put on Ross Barr since #9. Best legs: #F (1st); #5,10 (3rd); #9,12 (5th). Best pos: 5th (#2).

C • #F 2
3 PM

Walk (XC setup) 20:00 [1] 1.0 km (20:00 / km) +10m 19:03 / km
weight:64kg shoes: New Balance 409 (white)

Foxglove Oval, Mt Colah

Div 2 - Splits

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