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Training Log Archive: michalmy

In the 7 days ending May 16, 2015:

activity # timemileskm+m
  Bike3 2:04:59 28.41(13.6/h) 45.72(21.9/h) 381
  Orienteering2 1:31:07 6.12(14:53) 9.85(9:15) 15021 /28c75%
  MTB2 1:18:02 12.66(9.7/h) 20.38(15.7/h) 242
  Walk1 20:00 0.62(32:11) 1.0(20:00) 10
  Warm up / cool down2 17:25 1.44(12:07) 2.31(7:32) 14
  Total10 5:31:33 49.25(6:44) 79.26(4:11) 79721 /28c75%
  [1-5]10 5:30:53
averages - sleep:5.2 rhr:97 weight:64kg

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SuMoTuWeThFrSa

Saturday May 16, 2015 #

12 PM

Warm up / cool down (trail) 5:22 intensity: (40 @2) + (3:14 @3) + (1:28 @4) 0.83 km (6:27 / km) +1m 6:24 / km
ahr:143 max:159 rhr:115 shoes: Nike Air Pegasus 30 (blue)

1 PM

Orienteering race (SL5 / MD) 44:18 intensity: (4 @2) + (3:31 @3) + (28:54 @4) + (11:49 @5) *** 4.07 km (10:53 / km) +92m 9:47 / km
ahr:163 max:176 spiked:8/12c rhr:126 slept:5.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Rocky Falls", Mullion State Forest. Hard 5 / M55A: 3.1km, +85m, 11c (14th/17). Missed top of creek at #2 and ran too far (lost 3:15). Didn't trust my bearing and stopped too soon to #3 (5:00). A bit high at #7 (0:30). Picked wrong track at #9 (1:00+). Best leg: #11 (6th/47 in H5). Best pos: 20th (#1).
Rodney has me put me down for an early start tomorrow (8:02, or 2 minutes after Mel) so I can help out when the main field starts (assuming I can get back in time). Set the alarm for 6.30!

2 PM

MTB warm up/down (trails) 25:46 intensity: (48 @1) + (7:44 @2) + (17:10 @3) + (4 @4) 5.99 km (13.9 kph) +119m
ahr:134 max:150 rhr:106 weight:64kg shoes: Giant XTC 27.5 2 MTB (red)

Mullion State Forest. Cool down. 2 kangaroos.

Friday May 15, 2015 #

1 PM

Bike (road) 37:20 intensity: (12 @0) + (1:26 @1) + (4:38 @2) + (28:41 @3) + (2:23 @4) 13.89 km (22.3 kph) +46m
ahr:137 max:154 rhr:79 slept:5.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland-Waterforde Estate loop. Louth Park Rd has been open for about a week. The water level has dropped to 0.5m below the roadway. Wearing a new Timex HRM ($45). The old one never turned up. Much more comfortable and compact than the Garmin one I borrowed from Adam.

Thursday May 14, 2015 #

1 PM

Bike long (hills) 52:44 intensity: (8 @0) + (59 @1) + (1:06 @2) + (35:57 @3) + (14:34 @4) 20.18 km (23.0 kph) +245m
ahr:144 max:166 rhr:79 slept:4.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Wednesday May 13, 2015 #

12 PM

Bike (road) 34:55 intensity: (20 @0) + (1:25 @1) + (11:40 @2) + (20:46 @3) + (44 @4) 11.65 km (20.0 kph) +90m
ahr:132 max:153 rhr:71 slept:6.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland-Mt Dee loop. Just found out the Maitland Bunnings is still closed after the floods and may not reopen. New footbridge over the highway at the railway roundabout is now open.

Tuesday May 12, 2015 #

1 PM

MTB (trails) 52:16 intensity: (1:23 @1) + (15:24 @2) + (31:45 @3) + (3:44 @4) 14.39 km (16.5 kph) +123m
ahr:135 max:153 rhr:91 slept:5.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Walka Reserve, Maitland. Abandoned planned long ride -- too windy. Lots of erosion on the trails. A large eucalyptus has come down across lower of the crosshill trails and the joining track between the middle and the lower trails is also blocked by debris. 14 kangaroos.

Sunday May 10, 2015 #

9 AM

Warm up / cool down (road) 12:03 intensity: (46 @1) + (3:08 @2) + (7:32 @3) + (37 @4) 1.48 km (8:08 / km) +13m 7:48 / km
ahr:132 max:154 rhr:93 shoes: Nike Air Pegasus 30 (blue)

10 AM

Orienteering race (MetrO League) 46:49 intensity: (2:01 @3) + (28:19 @4) + (16:29 @5) *** 5.78 km (8:06 / km) +58m 7:43 / km
ahr:166 max:179 spiked:13/16c rhr:112 slept:6.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Simmos Beach" , Macquarie Fields. Div 2: 4.3km, +80m, 15c (9th/30). Started well, but failed to concentrate 100%. Ran down unnecessary stairs on the way to #3 and had to backtrack (lost 2:15). Missed track across the creek to #5 trying to put a gap on others (1:45). Overran turnoff to #11 and lost the 1:30 I had put on Ross Barr since #9. Best legs: #F (1st); #5,10 (3rd); #9,12 (5th). Best pos: 5th (#2).

3 PM

Walk (XC setup) 20:00 [1] 1.0 km (20:00 / km) +10m 19:03 / km
weight:64kg shoes: New Balance 409 (white)

Foxglove Oval, Mt Colah

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