Training Log Archive: michalmy

Bike long (path) 1:00:39 22.83 km (22.6 kph) +143m
ahr:132 max:152 rhr:73 slept:5.35 weight:64kg shoes: Giant Roam XR1 (white)

Orienteering race (SL4 / NSW LD Champs) 1:13:43 **** 8.09 km (9:07 / km) +321m 7:36 / km
ahr:156 max:174 spiked:3/7c rhr:98 slept:4.1 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Arthursleigh Mt Pleasant", Big Hill. Hard 7 / M55AS: 4.8km, +135m, 6c. 2nd/4 in M55AS; (9:43 behind Colin Price, but 7" ahead of Garry Stewart); 7th/33 in H7. 1st in H4 on #4/6/F. Best pos: 7th (#F). Really enjoyed the challenge of this map. Followed wide ridge to #1 (spur) but ended up a bit left (lost 2:25). Plan to #2 was to run N to the track and then follow NE to the ridge into the gully. But for some reason I drifted NE all the way from #1. I paused on a flat area when I saw a large watercourse and got really confused because I hadn't passed the track yet. (Didn't know it wasn't the main river yet.) Started to head back when I stumbled across an indistinct track. Followed track down (-45m) to the river junction (too late to go back now) then climbed back up (+55m) to where I needed to be to get to #2 (-7' at least). Drifted left on my W bearing to #3 and ended up on the W part of the track. Decided to follow W to end then N on the cleared strip before following watercourses to #3 (-6:30). Straight bearing to #4. Fast route back to track but stuffed up the run into the gully for #5 (-2:30). Perfect contour run to #6 and sprint to #F. 17°C. TE 3.7.




Not sure exactly where this is on the course, but based on how my map is folded I'm probably somewhere in the NW quadrant.

Warm up / cool down (road) 6:43 1.15 km (5:51 / km) +12m 5:34 / km
ahr:137 max:150 rhr:105 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Orienteering race (SL3 / NSW MD Champs) 1:03:00 **** 5.83 km (10:48 / km) +182m 9:21 / km
ahr:155 max:174 spiked:12/16c rhr:123 slept:5.67 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Appin Georges River". Hard 4 / M55AS: 2.7km, +85m, 15c. 2nd/4 in M55AS; (1:54 behind Steve Dunlop); 5th/27 in H4. 1st in H4 on #7/8/9/13. Best pos: 2nd (#11). A tricky little map with no open areas away from the tracks. Probably should have followed the major track around to #1 as I overshot trying to follow the minor tracks (lost 7'). Just noticed the 1:7500 scale. Direct bearings for #2 thru to #5. Contemplated bushbashing up hill to #6 but reconsidered longer track option was best for me. Doubled back on same tracks to #7. Direct bearing for #8. Used gully to find #9. Ran N to intercept minor W-E track but could not figure out track network near #10; eventually found with Ian Jessup (-11'). 750m sprint (in 3') along major track to #11 passing Ian again. Missed #12 to the left (-1'). Followed Ian to #13. Overshot #14 (-1). Slow to #15 and #F. Hoping for a better run tomorrow in the LD. 21°C. TE 3.4.

Bike (road) 14:17 5.41 km (22.7 kph) +43m
ahr:132 max:152 rhr:80 slept:5.05 weight:64kg shoes: Giant Roam XR1 (white)

Bike (path) 45:24 16.47 km (21.8 kph) +150m
ahr:133 max:153 rhr:90 slept:5.85 weight:64kg shoes: Giant Roam XR1 (white)

Bike (road/path) 45:06 16.84 km (22.4 kph) +158m
ahr:131 max:153 rhr:72 slept:4.9 weight:64kg shoes: Giant Roam XR1 (white)

Bike (path/road) 53:30 19.72 km (22.1 kph) +176m
ahr:132 max:152 rhr:76 slept:7.75 weight:64kg shoes: Giant Roam XR1 (white)

Walk (commuting) 21:41 [1] 1.59 km (13:41 / km) +72m 11:09 / km
weight:64kg