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Training Log Archive: michalmy

In the 7 days ending Mar 1, 2015:

activity # timemileskm+m
  Official3 3:36:51 9.54(22:44) 15.35(14:08) 65
  Bike4 1:43:00 26.2(15.3/h) 42.16(24.6/h) 293
  MTB2 1:18:41 12.05(9.2/h) 19.39(14.8/h) 374
  Orienteering1 34:45 3.11(11:11) 5.0(6:57) 4514 /19c73%
  Total9 7:13:17 50.89(8:31) 81.9(5:17) 77714 /19c73%
  [1-5]9 7:12:05
averages - sleep:5.5 rhr:91 weight:64kg

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MoTuWeThFrSaSu

Sunday Mar 1, 2015 #

Event: BOSS Event 6 - Uffington
 
Event: Sydney Sprint Series #6
 
12 PM

Official (ANSW track umpire) 1:25:07 [1] 5.16 km (16:30 / km) +1m 16:29 / km
slept:8.0 weight:64kg shoes: Asics Gel Advantage 3 (black)

NSW Athletics Championships, Sydney Olympic Park, Homebush. 37°C; 36%rh; followed by lightning and thunderstorm.
6 PM

Orienteering race (sprint) 34:45 intensity: (21 @1) + (14 @2) + (2:26 @3) + (30:36 @4) + (1:08 @5) **** 5.0 km (6:57 / km) +45m 6:39 / km
ahr:158 max:172 spiked:14/19c rhr:95 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Abbotsford". 3.4km, 18c. Challenging. Took a while to find the concealed stairs at #2 (lost 25s). Misread the finish circle as the target for #6 (1:40). Overran #7 (25s). Did not concentrate enough on long leg to #8 (40s). Ran past #11 up the stairs (45s). 32nd/72 overall. Best leg: 9th on #19F.


Sprint - Splits

Saturday Feb 28, 2015 #

7 AM

Official (TFO) 1:26:35 [1] 6.8 km (12:44 / km) +61m 12:11 / km
ahr:101 max:114 rhr:67 slept:5.0 weight:64kg shoes: Marin Eldridge Grande MTB

Foxglove Oval, Mt Colah. Just one record in U17G HJ (1.55m).
5 PM

MTB hills (trails) 45:28 intensity: (34 @0) + (2:24 @1) + (3:58 @2) + (35:10 @3) + (3:22 @4) 10.35 km (13.7 kph) +238m
ahr:139 max:156 rhr:86 weight:64kg shoes: Giant Roam XR1 (white)

Uphills easier with better tyres, or maybe my technique is improving.

South to North trail - Splits

Friday Feb 27, 2015 #

5 PM

Official (ANSW track umpire) 45:09 [1] 3.39 km (13:18 / km) +3m 13:15 / km
slept:5.0 weight:64kg shoes: Asics Gel Advantage 3 (black)

NSW Athletics Championships, Sydney Olympic Park, Homebush. Bethany ran her 400m heat (58.55, 10th), just one place outside qualifying for the Open Women's final.

Thursday Feb 26, 2015 #

12 PM

Bike (road) 33:05 intensity: (14 @0) + (50 @1) + (10:37 @2) + (12:49 @3) + (8:35 @4) 12.85 km (23.3 kph) +122m
ahr:137 max:169 rhr:81 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop. Steadily built up the pace over the last few kms.

Wednesday Feb 25, 2015 #

12 PM

Bike (road) 36:14 intensity: (24 @0) + (1:25 @1) + (5:53 @2) + (21:37 @3) + (6:55 @4) 15.12 km (25.0 kph) +72m
ahr:139 max:160 rhr:72 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Largs loop.

Tuesday Feb 24, 2015 #

12 PM

Bike (road) 16:33 intensity: (22 @1) + (52 @2) + (11:24 @3) + (3:55 @4) 6.8 km (24.7 kph) +66m
ahr:141 max:157 rhr:93 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland>4-Mile Ck.
1 PM

MTB (trails) 33:13 intensity: (4:36 @2) + (18:53 @3) + (9:44 @4) 9.04 km (16.3 kph) +136m
ahr:142 max:161 rhr:115 weight:64kg shoes: Giant Roam XR1 (white)

4-Mile Creek, Maitland. First MTB workout in an area I used to run regularly before my achilles problems returned. The main 8km loop seems much shorter on a bike!

Bike (road) 17:08 intensity: (2:27 @2) + (12:07 @3) + (2:34 @4) 7.38 km (25.8 kph) +33m
ahr:140 max:160 rhr:116 weight:64kg shoes: Giant Roam XR1 (white)

4-Mile Ck>Maitland. Total ride: 23.22km, 66:56.

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