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Training Log Archive: michalmy

In the 7 days ending Dec 28, 2014:

activity # timemileskm+m
  Bike2 1:25:44 21.87(15.3/h) 35.2(24.6/h) 363
  MTB1 53:08 4.82(5.4/h) 7.76(8.8/h) 188
  Orienteering2 48:50 4.37(11:11) 7.03(6:57) 11234 /42c80%
  Warm up / cool down1 6:38 0.63(10:29) 1.02(6:31) 1
  Total6 3:14:20 31.7(6:08) 51.01(3:49) 66434 /42c80%
  [1-5]6 3:13:58
averages - sleep:5.4 rhr:97 weight:65kg

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MoTuWeThFrSaSu

Sunday Dec 28, 2014 #

Event: Xmas 5 Days - #2 (Cockatoo Island)
 
9 AM

Orienteering race (Xmas 5D sprint) 22:31 intensity: (7 @1) + (14 @2) + (2:31 @3) + (17:34 @4) + (2:05 @5) **** 2.88 km (7:50 / km) +42m 7:18 / km
ahr:159 max:173 spiked:13/19c rhr:101 slept:5.0 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Cockatoo Island". Hard 3 / Men C:1.8km, 18c. 52nd/95 in H3. 26th/48 in Men C. R Achilles sore from yesterday; couldn't warm up. Just not with it today. Found it hard to see inside the buildings. Ran past #2, #3. Didn't use the tunnel to get to #4. Bad route choice to #9, #12, #17.


Hard 3 - Splits

Saturday Dec 27, 2014 #

Event: Xmas 5 Days - #1 (Georges Heights)
 
4 PM

Warm up / cool down (park) 6:38 intensity: (8 @1) + (1:35 @2) + (4:28 @3) + (27 @4) 1.02 km (6:31 / km) +1m 6:29 / km
ahr:137 max:154 rhr:95 shoes: Nike Air Pegasus 30 (blue)

5 PM

Orienteering race (Xmas 5D long sprint) 26:19 intensity: (3 @2) + (20 @3) + (3:32 @4) + (22:24 @5) *** 4.15 km (6:20 / km) +70m 5:51 / km
ahr:174 max:185 spiked:21/23c rhr:127 slept:8.0 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Georges Heights". Hard 3 / Men C: 3.1km, +85m, 23c. Damn! Missed #6 completely for an MP result. Otherwise, a little confused in the buildings on my way to #11 and overran #13. My time probably would have held up for 3rd overall, behind the Poland family and ahead of Steve Flick. Can't afford to drop any more days.
In his first ever sprint-O, Adam's 25:11 in EOD Hard 2 would have placed him 9th in Men B.


Flag Counter update: Latvia #35. Sveiki! Total visitors 1027. AU 882, US 44, GB 24, JP 16, PH 9, CA 6.

Wednesday Dec 24, 2014 #

5 PM

MTB (downhill) 53:08 [4] *** 7.76 km (8.8 kph) +188m
slept:4.0 weight:65kg

Nail Can Hill Reserve, Albury. Brother-in-law Steve and nephew Henry took me to their local MTB site. I borrowed their old, heavy, oversized Mongoose MTB. Starting with a 2.6km ride climbing 146m up the wide trail (5.6%) before descending on the single tracks. Mostly blue runs with a green at the end. Very challenging. Lots of rocks and trees. As best as I can tell, these were our trails: Penguin - Surveyors - Paper Plate - Sunday Picnic - Dirt Luge - Goat Track. Wish I'd brought my HRM.

Tuesday Dec 23, 2014 #

12 PM

Bike hills (long road) 48:17 intensity: (16 @0) + (20 @1) + (1:51 @2) + (24:51 @3) + (20:27 @4) + (32 @5) 20.22 km (25.1 kph) +248m
ahr:147 max:171 rhr:78 slept:5.0 weight:65kg shoes: Giant Roam XR1 (white)

Worked the uphills hard. PB by 1:14 for this direction.
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1700 AP hits.

Monday Dec 22, 2014 #

1 PM

Bike (road) 37:27 intensity: (6 @0) + (56 @1) + (3:40 @2) + (21:37 @3) + (11:08 @4) 14.99 km (24.0 kph) +115m
ahr:143 max:161 rhr:85 slept:5.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Denton Pk loop. 30°C; 40%rh.

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