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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Sep 14, 2014:

activity # timemileskm+m
  Walk1 1:53:32 4.56(24:55) 7.33(15:29) 40
  Orienteering2 1:38:37 6.16(16:00) 9.92(9:57) 31919 /27c70%
  Bike2 57:00 14.02(14.8/h) 22.57(23.8/h) 115
  Run2 47:50 5.85(8:11) 9.41(5:05) 100
  Warm up / cool down1 7:40 0.64(12:02) 1.02(7:29) 62
  Total8 5:24:39 31.23(10:24) 50.26(6:28) 63619 /27c70%
  [1-5]8 5:23:31
averages - sleep:5.4 rhr:94 weight:65kg

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MoTuWeThFrSaSu

Sunday Sep 14, 2014 #

9 AM

Orienteering race (SL15 / ONSW MD Champs) 57:52 intensity: (13:32 @3) + (42:17 @4) + (2:03 @5) ***** 5.2 km (11:08 / km) +166m 9:36 / km
ahr:158 max:175 spiked:8/13c rhr:115 slept:6.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

"Connorton", Wagga Wagga. (Hard 4 / M45AS: 2.9km, +110m, 12c.) Not a great day. Folded the map badly at the start and lost 9 mins trying to make the F-12 open area on the map conform to the S-1 open area in front of me even though I could see the contours were going the wrong way. D'oh - Orienteering 101 - FAIL. Tried to contour 3-4 but ended up way too high; found #10 instead (lost 5 mins). Drifted left at #5 (45") & #8 (1 min). Great 9-10 leg. Hit creek at #11 too low and didn't come back far enough the first time (6 mins). 2nd/6 in M45AS (1st in NSW). 11th/26 in H4. Fastest on #9; 2nd fastest on #2/6/10/12/F. 11 kangaroos. I'm always worried when I disturb kangaroos - it usually indicates that no one has been in this area for a while.

Saturday Sep 13, 2014 #

Event: 2014 State League #14 - Pomingalarna / #15 - NSW Middle Distance Championsh
 
12 PM

Warm up / cool down (trail) 7:40 intensity: (14 @0) + (36 @1) + (3:04 @2) + (3:35 @3) + (11 @4) 1.02 km (7:29 / km) +62m 5:45 / km
ahr:134 max:154 rhr:87 shoes: Nike Zoom Vomero 7 (grey)

1 PM

Orienteering race (SL14 / MD) 40:45 intensity: (4:24 @3) + (30:20 @4) + (6:01 @5) **** 4.72 km (8:38 / km) +153m 7:26 / km
ahr:163 max:183 spiked:11/14c rhr:134 slept:5.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

Pomingalarna Nature Reserve, Wagga Wagga. (Hard 4 / M45AS: 3.4km, +130m, 13c.) Lost contact on way to #2 (lost 1min). Overshot #3 (5min) & #4 (30"). Better afterwards but not direct enough. 1st/4 in M45AS. 4th/24 in H4. Fastest on #9-12, #14. 5 big kangaroos.


SL14 Hard 4 - Splits

SL15 Hard 4 - Splits

Friday Sep 12, 2014 #

2 PM

Bike (road) 12:28 intensity: (8 @0) + (18 @1) + (2:33 @2) + (9:29 @3) 5.02 km (24.2 kph) +5m
ahr:136 max:148 rhr:83 slept:6.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland<>Horseshoe Bend.

Thursday Sep 11, 2014 #

1 PM

Run (trail) 23:17 intensity: (14 @0) + (12 @1) + (1:00 @2) + (10:13 @3) + (11:38 @4) 4.52 km (5:09 / km) +47m 4:54 / km
ahr:151 max:169 rhr:81 slept:5.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. 4 kangaroos.

Wednesday Sep 10, 2014 #

1 PM

Bike (road) 44:32 intensity: (24 @0) + (1:18 @1) + (6:01 @2) + (35:15 @3) + (1:34 @4) 17.55 km (23.6 kph) +110m
ahr:141 max:155 rhr:74 slept:5.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Largs Fire Station loop.
1500 AP hits.

Tuesday Sep 9, 2014 #

1 PM

Run (trail) 24:33 intensity: (8 @0) + (22 @1) + (1:21 @2) + (8:08 @3) + (14:34 @4) 4.89 km (5:01 / km) +53m 4:46 / km
ahr:152 max:171 rhr:82 slept:6.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. A bit sore after the last 3 days, but loosened up by the end. Quite a few tortoises sunning on the edge of the dam.

Monday Sep 8, 2014 #

8 AM

Walk (linemarking) 1:53:32 [1] 7.33 km (15:29 / km) +40m 15:04 / km
slept:5.0 weight:65kg

Foxglove Oval, Mt Colah. Completed 400/500/3000m starts. Repaired some depressions in the sprint track. All ready for Saturday, but I will be at SL14/15 instead. (The combined distance on the weekend equates to a half marathon in gumboots.)

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