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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Jun 12, 2018:

activity # timemileskm+m
  Orienteering3 2:21:30 9.39(15:04) 15.11(9:22) 46725 /33c75%
  Bike2 1:41:08 23.66(14.0/h) 38.08(22.6/h) 432
  Walk3 1:02:10 2.94(21:09) 4.73(13:09) 121
  Warm up / cool down2 27:12 1.73(15:41) 2.79(9:45) 97
  Total8 5:32:00 37.73(8:48) 60.72(5:28) 111625 /33c75%
  [1-5]8 5:31:01
averages - sleep:6.4 rhr:98 weight:66kg

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Tuesday Jun 12, 2018 #

12 PM

Bike (path/road) 53:24 intensity: (22 @0) + (1:13 @1) + (10:59 @2) + (37:10 @3) + (3:40 @4) 22.15 km (24.9 kph) +186m
ahr:136 max:157 rhr:79 slept:4.8 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Greystanes loop (ACW). Recovery ride. Shortened Pemulwuy loop. No gear slippage. 17°C. TE 2.8.
Relive: https://www.relive.cc/view/g21529098253
7 PM

Walk (commute) 21:01 [1] 1.57 km (13:22 / km) +37m 11:57 / km
weight:66kg

From Berowra Station. 16°C.

Monday Jun 11, 2018 #

10 AM

Orienteering race (QBIII SD / SL8) 19:01 intensity: (22 @2) + (33 @3) + (13:17 @4) + (4:49 @5) *** 2.27 km (8:24 / km) +103m 6:50 / km
ahr:162 max:176 spiked:9/12c rhr:109 slept:8.85 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"The Common - Rylstone". M45AS / Hard 3: 1.7km, +75m, 11c. 4th/5 in M45AS (2:12 behind Rob Bradley); 35th/84 on H3. 11°C. TE 3.0.
A very scrubby course and very rocky underfoot. Rolled ankle on way down to #3. Needed accurate compass work today. Stuffed up #5 when I didn't take a good bearing. #1 - follow gully down. #2 - around & up hill. #3 - down steep hill to dry gully (rolled ankle). #4 - drifted L to wrong waterhole (lost 30"). #5 - bad bearing (-3:30). #6 - straight down & up to rocks. #7 - follow dry watercourse to dry gully (watch stopped). #8 - straight up hill to edge of rocky outcrop (watch restarted). #9 - spectator control, ran to foot of arena, slow over very rocky ground. #10 - ran to clearing instead of dry gully (-25"). #11 - obvious gully. #F - follow streamers up hill. Best leg: #6 (5th/84). Best pos: 14th/84 (#3).
Surprised to finish the weekend in 3rd place after Kris (DNS) and Dave McGhee (MP); 25:46 behind Wiz.
Relive (with pics of #1-2-9-10-11): https://www.relive.cc/view/g21488125557

Totals for weekend: 15.12km, +466m, 2h21'30", 33c, 513km (car).

Sunday Jun 10, 2018 #

10 AM

Warm up / cool down (arena to start) 19:49 intensity: (1:58 @1) + (7:52 @2) + (9:51 @3) + (8 @4) 1.83 km (10:51 / km) +82m 8:52 / km
ahr:126 max:151 rhr:100 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

Clandulla State Forest. Jog-walk-jog. 10°C. TE 1.9.

Orienteering race (QBIII LD / SL8) 1:30:09 intensity: (1:24 @2) + (19:42 @3) + (52:11 @4) + (16:52 @5) ***** 9.31 km (9:41 / km) +206m 8:43 / km
ahr:158 max:185 spiked:4/8c rhr:114 slept:6.33 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"Prosser's Reef", Clandulla State Forest. M45AS / Hard 6: 4.6km, +60m, 7c. 6th/6 in M45AS (34:50 behind Wiz). 10°C. TE 4.2.
Too many mistakes. 6 of 7 controls were long legs with lots of potential to lose bearings. #1 - OK, followed the fast track longer than necessary but I wanted to minimise the compass run into the shallow gully. #2 - Drifted L into a similar gully and had to circle back (lost 5:30). #3 - Straight OK. #4 - Drifted L onto a parallel ridge (-6:30). #5 - Planned to follow minor track to end and then continue straight, but drifted R into wrong steep gully (-15'). Made another attempt along another ridge (-9:30) before finally working out the topography. #6 - Opted to follow tracks down to cleared area and run up gully to control (-2:30). #7 - Around hill and over fence. Best leg: #3 (1st/6). Best pos: 3rd/6 (#1).
Tumbled to 5th place after Day 2; 26:40 behind Kris Patterson. Too far back now to figure in the overall placings after tomorrow's sprint.
Relive (with pic of #6): https://www.relive.cc/view/g21455074591

Saturday Jun 9, 2018 #

12 PM

Warm up / cool down (arena to start) 7:23 intensity: (9 @1) + (1:13 @2) + (4:48 @3) + (1:13 @4) 0.96 km (7:39 / km) +16m 7:04 / km
ahr:138 max:155 rhr:91 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

Clandulla State Forest. A bit of drizzle about. 12°C. TE 2.0.

Orienteering race (QBIII MD / SL7) 32:20 intensity: (3 @2) + (17 @3) + (12:29 @4) + (19:31 @5) *** 3.54 km (9:08 / km) +157m 7:28 / km
ahr:171 max:185 spiked:12/13c rhr:121 slept:6.25 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"Carwell's Labyrinth", Clandulla State Forest. M45AS / Hard 4: 3.1km, +85m, 12c. 1st/6 in M54AS (2:51 ahead of Rob Bradley); 1st/51 in H4. Probably the best MD effort I've ever put in. Course really suited me today with some fast and open legs. Had to be accurate with compass bearings. Gullies were fairly distinct. Only error was drifting R on #8-9 leg to the wrong termite mound (lost 10"). Handy lead after Day 1. Best legs: #4,5 (1st/51). Best pos: 1st/51 (#5-F). 12°C. TE 4.0.
Relive (with pics of #11-12): https://www.relive.cc/view/g21423556373

Thursday Jun 7, 2018 #

12 PM

Bike hills (road/path) 47:44 intensity: (37 @0) + (22 @1) + (11:39 @2) + (29:04 @3) + (6:02 @4) 15.93 km (20.0 kph) +246m
ahr:136 max:160 rhr:74 slept:6.85 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Dundas Valley loop (ACW). Slipping gears may only be a lube issue. OK until the last 2km. Redo before next ride. 18°C. TE 3.0.
Relive: https://www.relive.cc/view/g21362417783
6 PM

Walk (commute) 21:23 [1] 1.57 km (13:37 / km) +42m 12:00 / km
weight:66kg

From Berowra Station. 18°C.

Wednesday Jun 6, 2018 #

6 PM

Walk (commute) 19:46 [1] 1.59 km (12:28 / km) +41m 11:02 / km
slept:5.15 weight:66kg

From Berowra Station. 14°C.

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