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Training Log Archive: michalmy

In the 7 days ending Jun 15, 2015:

activity # timemileskm+m
  Orienteering1 46:16 5.05(9:10) 8.12(5:42) 6118 /18c100%
  Walk1 24:49 1.01(24:41) 1.62(15:20) 47
  Warm up / cool down1 5:21 0.51(10:28) 0.82(6:31)
  Total3 1:16:26 6.56(11:39) 10.56(7:14) 10818 /18c100%
  [1-5]3 1:16:22
averages - sleep:7 rhr:100 weight:63kg

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Sunday Jun 14, 2015 #

Event: Sydney MetrO League 3 - Centennial Park
 
9 AM

Warm up / cool down (park) 5:21 intensity: (4 @0) + (16 @1) + (22 @2) + (2:13 @3) + (2:26 @4) 0.82 km (6:31 / km)
ahr:145 max:168 rhr:80 shoes: Nike Air Pegasus 30 (blue)

10 AM

Orienteering race (MetrO League) 46:16 intensity: (20 @2) + (18 @3) + (44 @4) + (44:54 @5) ** 8.12 km (5:42 / km) +61m 5:29 / km
ahr:181 max:189 spiked:18/18c rhr:120 slept:5.0 weight:63kg (injured) shoes: Nike Air Pegasus 30 (blue)

"Centennial Park". Div 2: 6.9km, 17c. 9th/31. Best legs: #6, #10 (4th). Best pos: 4th (#6-7). New footpod, so I'm getting some cadence data now (max 91, avg 81). A runner's course today. Started conservatively not knowing how last week's cold had affected my endurance. Approached #3 just as Jamie_k74 (started 1 min before me) was exiting. This was the pattern for the next 11 controls, even though we took slightly different lines on some legs. Finally got ahead at #14 with a better L/R lake choice. But this was the leg when I felt a pop in my L calf. Couldn't stretch out over the last 7 minutes (1.3km). I've already entered the ANSW XC Champs next Saturday in M55 (8km) so I'm not sure if I'll be right for that or MetrO 4 next Sunday.


C • Red alert 1

Division 2 - Splits

Friday Jun 12, 2015 #

12 PM

Walk (dog) 24:49 [1] 1.62 km (15:20 / km) +47m 13:24 / km
slept:9.0 weight:63kg (sick) shoes: New Balance 409 (white)

Berowra Hts PO.

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