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Training Log Archive: michalmy

In the 7 days ending Jul 21, 2014:

activity # timemileskm+m
  Orienteering2 1:39:09 6.01(16:30) 9.67(10:15) 15917 /22c77%
  Bike2 1:06:47 13.75(12.4/h) 22.13(19.9/h) 231
  Physio1 45:00
  Run2 44:14 5.37(8:14) 8.64(5:07) 87
  MTB1 21:14 1.82(5.1/h) 2.93(8.3/h) 43
  Warm up / cool down2 17:07 1.75(9:48) 2.81(6:05) 70
  Total9 4:53:31 28.69 46.18 59017 /22c77%
  [1-5]9 4:52:45
averages - sleep:6.1 rhr:98 weight:64kg

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Monday Jul 21, 2014 #

12 PM

Bike (road) 42:31 intensity: (26 @0) + (11:55 @1) + (23:37 @2) + (6:33 @3) 14.26 km (20.1 kph) +120m
ahr:132 max:151 rhr:81 slept:7.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland<>Wallis Ck Estate. Very sore today from falls on Saturday. Knee a little unstable from Sunday. Longest runs I've had in several months.

Sunday Jul 20, 2014 #

8 AM

Warm up / cool down (trail) 10:41 [2] 1.78 km (6:00 / km) +18m 5:43 / km
ahr:162 max:179 rhr:102 shoes: Nike Zoom Vomero 7 (grey)

9 AM

Orienteering race (SL11 / LD) 55:44 intensity: (18 @1) + (20 @2) + (9:45 @3) + (35:08 @4) + (10:13 @5) **** 5.49 km (10:09 / km) +110m 9:14 / km
ahr:166 max:188 spiked:8/9c rhr:114 slept:5.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

"Tree Cave Track", Belanglo State Forest. (M45AS / Hard 6: 3.84km, +135m, 7c.) Much better % today. Lost 1:00 running on wrong track then another 5:30 overrunning #2 and having to circle back. Stumbled on long leg to #5 and hyperextended left knee a little. 6th/19 in H6; 3rd in M45AS. (1 deer !)

Saturday Jul 19, 2014 #

12 PM

Orienteering race (SL10 / MD) 43:25 intensity: (11 @1) + (8 @2) + (7:33 @3) + (33:41 @4) + (1:52 @5) ***** 4.18 km (10:22 / km) +49m 9:48 / km
ahr:164 max:183 spiked:9/13c rhr:118 slept:7.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

"Soapy Flat", Jellore State Forest, via Mittagong. (M45AS / Hard 4: 3km, +40m, 12c.) Low visibility in forest. Few features. Too many mistakes. Fell heavilly twice (compass OK).Too far right at #1. Too far left at #4, #5 and #9. Amazed to finish 2nd/27 on H4 and age class despite 10:22 worth of 'errors'. Fastest on #2, #12, #F. 2nd fastest on #3, #6, #8, #10, #11.

Warm up / cool down (trail) 6:26 [2] 1.03 km (6:15 / km) +52m 4:59 / km
ahr:155 max:167 rhr:105 shoes: Nike Zoom Vomero 7 (grey)

Friday Jul 18, 2014 #

5 PM

Physio (R calf) 45:00 [1]
slept:7.0 weight:64kg (injured)

Gosia @ Berowra. Final session. Scar tissue reduced significantly since the last visit. To continue stretches and massages. Looking forward to SL10/11 this weekend.

Adam finished 23rd in the 17yo 6km event at the All Schools State Cross Country Championships at Eastern Creek today, the 10th consecutive year he has qualified to be there. (He was 13th in the 9yo 2km race when he was still 7yo.)

Thursday Jul 17, 2014 #

1 PM

Run (trail) 22:56 intensity: (12 @0) + (16 @1) + (14 @2) + (7:06 @3) + (15:08 @4) 4.43 km (5:10 / km) +53m 4:53 / km
ahr:161 max:174 rhr:81 slept:6.0 weight:64kg (injured) shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. Very windy near the lake edge.

Wednesday Jul 16, 2014 #

1 PM

MTB (trail) 21:14 intensity: (6 @0) + (13:34 @1) + (4:59 @2) + (2:31 @3) + (4 @4) 2.93 km (8.3 kph) +43m
ahr:126 max:160 rhr:76 slept:6.0 weight:64kg (injured) shoes: Giant Roam XR1 hybrid (white)

Barden Ridge. Very sandy and rocky in patches.
2 PM

Bike (road) 24:16 intensity: (1:06 @1) + (6:52 @2) + (10:24 @3) + (5:54 @4) 7.87 km (19.5 kph) +111m
ahr:150 max:168 rhr:115 weight:64kg (injured) shoes: Giant Roam XR1 hybrid (white)

Barden Ridge.

Tuesday Jul 15, 2014 #

1 PM

Run (trail) 21:18 intensity: (2 @0) + (44 @1) + (2:19 @2) + (6:55 @3) + (10:29 @4) + (49 @5) 4.21 km (5:04 / km) +34m 4:52 / km
ahr:157 max:177 rhr:87 slept:5.0 weight:64kg (injured) shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. 7 kangaroos + one in the pouch.

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