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Training Log Archive: michalmy

In the 7 days ending Feb 8, 2015:

activity # timemileskm+m
  Official4 4:28:06 11.13(24:06) 17.91(14:58) 88
  Bike4 1:42:27 24.99(14.6/h) 40.22(23.6/h) 430
  Orienteering1 33:32 2.54(13:13) 4.08(8:13) 4312 /16c75%
  Walk1 18:18 0.83(22:09) 1.33(13:46) 12
  Total10 7:02:23 39.48(10:42) 63.54(6:39) 57312 /16c75%
  [1-5]10 6:51:13
averages - sleep:4.8 rhr:87 weight:64kg

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MoTuWeThFrSaSu

Sunday Feb 8, 2015 #

8 AM

Official (ANSW track umpire) 1:06:45 [1] 4.18 km (15:59 / km) +4m 15:54 / km
slept:5.0 weight:64kg shoes: Asics Gel Advantage 3 (black)

Sydney Olympic Park, Homebush. Reported an athlete (lane, club, bib number) for straying out of her lane on the first bend of an 800. She was correctly disqualified by the track referee after the finish. I only noticed when I looked at the results on the scoreboard much later that the athlete was Tash, Adam's partner for the Year 10 formal a couple of years ago. Oops!
12 PM

Official (ANSW track umpire) 1:05:34 [1] 3.78 km (17:20 / km) +3m 17:16 / km
weight:64kg shoes: Asics Gel Advantage 3 (black)

Sydney Olympic Park, Homebush. 34°C, 37%rh.
6 PM

Orienteering race (sprint) 33:32 intensity: (17 @1) + (18 @2) + (2:15 @3) + (18:24 @4) + (12:18 @5) **** 4.08 km (8:13 / km) +43m 7:48 / km
ahr:164 max:180 spiked:12/16c rhr:101 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Just the Pan", Red Hill Reserve, Beacon Hill. 2.77km, 15c. 26th/87. Enjoyable once you got used to constantly ducking under shrubbery. Took a while to find the feature at #4 (lost 50s). Wrong track for #7 (45s). Overran attack point for #9 (1:30). Initially ran to #12 instead of #11 (40s?). Great 11-12 leg (3rd) for obvious reasons! Slight overrun of 'track' to 14 (15s).

Saturday Feb 7, 2015 #

7 AM

Official (TFO) 1:24:18 intensity: (10:44 @0) + (1:11:34 @1) + (2:00 @2) 6.89 km (12:14 / km) +77m 11:35 / km
ahr:96 max:117 rhr:75 slept:5.0 weight:64kg shoes: Marin Eldridge Grande MTB

Foxglove Oval, Mt Colah. Records in U12G 400m and U17B HJ (1.89m!).

At the ANSW Junior Athletics Championships, Adam won the U20 3km steeplechase in (10:47) confirming his place in the NSW State Team for next month's Nationals.

Friday Feb 6, 2015 #

4 PM

Official (ANSW track umpire) 51:29 [1] 3.06 km (16:49 / km) +4m 16:43 / km
slept:5.0 weight:64kg shoes: Asics Gel Advantage 3 (black)

Sydney Olympic Park, Homebush.

Thursday Feb 5, 2015 #

12 PM

Bike (road) 24:35 intensity: (18 @0) + (10 @1) + (26 @2) + (9:39 @3) + (14:02 @4) 10.55 km (25.7 kph) +87m
ahr:150 max:164 rhr:82 slept:5.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland-Oakhampton loop.
7 PM

Walk (linemarking) 18:18 [1] 1.33 km (13:46 / km) +12m 13:10 / km
weight:64kg shoes: Adidas PYV 702001

Foxglove Oval, Mt Colah.

Wednesday Feb 4, 2015 #

12 PM

Bike long (road) 1:10:00 intensity: (8 @0) + (50 @1) + (2:25 @2) + (24:48 @3) + (41:37 @4) + (12 @5) 27.25 km (23.4 kph) +329m
ahr:150 max:171 rhr:89 slept:4.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland<>Gosforth. To the N end of Anambah Rd. Some nice rolling hills between the highway and the river. Two HR spikes just after km#7 (162) and km#20 (169) when I was chased by this same mad dog for 100+m. I had by bike pump in hand the second time.

Monday Feb 2, 2015 #

9 AM

Bike (road) 3:42 [2] 1.31 km (21.2 kph) +12m
slept:5.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland. Puncture.
2 PM

Bike (road) 4:10 [2] 1.11 km (16.0 kph) +2m
weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland. Repaired? Update 3/2: Nope! Update 4/2: valve retightened.

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