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Training Log Archive: michalmy

In the 7 days ending Apr 27:

activity # timemileskm+m
  Walk2 2:52:38 5.87(29:25) 9.45(18:17) 164
  Orienteering4 2:20:30 9.8(14:20) 15.77(8:55) 42342 /56c75%
  Total6 5:13:08 15.67(19:59) 25.22(12:25) 58742 /56c75%
  [1-5]6 5:10:23
averages - sleep:7.5 rhr:103 weight:67kg

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Saturday Apr 27 #

10 AM

Orienteering race (AUS MD) 24:36 intensity: (2 @1) + (10 @2) + (1:38 @3) + (19:08 @4) + (3:38 @5) *** 2.86 km (8:36 / km) +49m 7:55 / km
ahr:162 max:179 spiked:9/13c rhr:102 slept:7.55 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Foxes Lair", Narrogin WA. M45AS/C12: 2.3km, +40m, 12c. 1st/3 - a few DNSs (5:10 ahead of Ellis). 17°C. TE 3.6.
Determined to concentrate today. The bush was fairly open with gentle contours. Lost concentration towards the end when I had more people around me, but nothing too serious. Cumulative time losses kept to under 2'. Australian Champion! Best legs: #1/3/4/7/10/12/F (1st). Best pos: 1st (#1-F).
#1 - Straight. #2 - Track then compass from boulders. #3/4 - Straight. #5 - Straight, but drifted into wrong gully (lost 15"). #6 - Contouring looked tricky so I ran to the main road, behind the start area, to compass across a flat area. #7 - Used clearings as APs. #8 - Straight, but drifted left (lost 25"). #9 - Hit WC too low (lost 15"). #10 - Straight. #11 - Ran to wrong white area (lost 1'). #12/F - Straight.
Relive (with pics of a car wreck (3-4) and #4-5-8-9-10-11-12-F): https://www.relive.cc/view/g33604726161



Trip totals: 6 races, 3x1st (S/M/L), 1x2nd (M), 20.41km, +467m, 96c, 2h52'11".
Car: 1841km, 25h41'.
Plane: 6648km, +21671m, 9h01'.

Friday Apr 26 #

1 PM

Orienteering race (AUS SD) 20:10 intensity: (8:09 @4) + (12:01 @5) *** 2.97 km (6:47 / km) +21m 6:34 / km
ahr:171 max:190 spiked:15/18c rhr:121 slept:9.2 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Narrogin SHS", WA. M55A/C6: 2.8km, +15m, 17c. 11th/23 (4:23 behind Ken McLean, TAS). 23°C. TE 3.6.
Last time I did this class (well, M50A) was Canberra in 2013 when I was 22nd/32. 7 out of the controls were in the surrounding bushland. Not too hard but slowed me down for a bit. Apart from the errors, I couldn't see any better route choice options. Ran through the passageway near #12 four times to get around the long W-E building. Happy to finish in the top half of the field. Best leg: #F (1st), #8 (3rd). Best pos: 6th (#1).
#1/2/3/4 - OK. #5 - Overran feature (lost 15"). #6/7/8 - Enjoyed these - followed the white. #9 to 11 - OK. #12/13 - OK, including map change. #14 - Missed that the control was on the stairs (lost 55"). #15 - OK. #16 - Hidden behind bush (lost 15"). #17/F - OK.
Relive (with pics of #1-5-6-7-8-10-11-F): https://www.relive.cc/view/g33566454107

Thursday Apr 25 #

12 PM

Walk (rock) 1:33:02 intensity: (2:45 @0) + (1:17:29 @1) + (12:48 @2) 5.35 km (17:23 / km) +108m 15:47 / km
ahr:102 max:127 rhr:82 slept:6.15 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

Wave Rock, Hyden WA. 300km drive E of Perth. $12 entry. Only about 90' away from Wickepin where I'm staying for last two races of this trip. The actual wave is only 110m x 15m and quite close to the car park. Spent most of the time exploring the top of the expansive rock behind the wave. 28°C. TE 1.2.
Relive: https://www.relive.cc/view/g33523983639

Tuesday Apr 23 #

11 AM

Walk (hard-packed sand) 1:19:36 [1] 4.09 km (19:26 / km) +56m 18:12 / km
slept:6.65 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

Pinnacles Desert, Nambung National Park, WA. 200km drive N of Perth. $13 entry. There's a 1.2km signposted walk or a 4km loop drive. I started the walk but eventually just ambled around to the more interesting features and higher points. I had thought the stones would be larger, but they maxed out at about 4m. At times they resembled burned out forests or gravestones. Could have stayed longer but I had arranged to meet my nephew Eddie at Freo in the late afternoon. 21°C.
Relive: https://www.relive.cc/view/g33429192032

Monday Apr 22 #

10 AM

Orienteering race (AUS 3-Day MD) 34:00 intensity: (6 @1) + (11 @2) + (3:17 @3) + (24:14 @4) + (6:12 @5) **** 3.97 km (8:33 / km) +104m 7:34 / km
ahr:161 max:178 spiked:10/13c rhr:100 slept:7.6 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Umuna", Dale WA. M55AS/C12: 2.6km, +55m, 12c. 2nd/4 (3:28 behind Bill). 14°C. TE 3.8.
Wanted to win all three days but I had to settle for the overall win as the last man standing. All my competitors had DNFd or mispunched on the first two days. I started last in my class and had caught everyone on the way to #4. But I ost time at #7 allowing Bill to get a sizeable lead. Mapped terrain is a N-S ridge with shallow contours in the E and steeper slopes on the W side. Vegetation was sparse but tricky control placements on multiple isolated boulders. 1 kangaroo.
#1 - Across large bare rock but didn't realise how low the control would be (lost 3:20). #2 - Straight. #3 - Drifted high (lost 1:15). #4 - East, across bare rock, over ridge to boulder. #5 - Back across ridge following R edge of open area. #6 - Two long bare rock areas lined me up with the 2m boulder. #7 - Long bearing across ridge and then down hill across scrubby area. Missed by 50m to the left then got distracted by multiple flags belonging to other courses (lost 5:30). #8/9/10 - Contouring. #11 - Down hill. #12 - Up gully to crowd control. #F - Around corner.
Relive (with photos of ∆-1-8-9-10-11-12-F): https://www.relive.cc/view/g33375313106

Sunday Apr 21 #

10 AM

Orienteering (AUS 3-Day LD) 1:01:44 intensity: (13 @2) + (10:09 @3) + (46:51 @4) + (4:31 @5) **** 5.97 km (10:21 / km) +249m 8:34 / km
ahr:158 max:175 spiked:8/12c rhr:108 slept:8.05 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Hill Park Dale", Dale WA. M55AS/C12: 4.1km, +120m, 11c. 1st/5 (32" ahead of Bill, who MPd yesterday). 11°C. TE 4.1.
Enjoyable, challenging course. Similarities with the Connorton map near Wagga. Lots of boulder fields on hillsides, surrounded by cleared land, with flatter areas in the middle. Very happy with the outgoing legs, especially the long #2, but alternated bad/good legs on the way back. 1 kangaroo.
#1 - Bearing to boulder field then in to obvious high point at the far side. #2 - Down to fence and over. Used scattered dams as handrails to a track. Then W edge of an OOB farm fence to line up control. #3 - Above distinctive clearing. #4 - Left my line a little early (lost 1:15). #5 - Fence/tracks to clearing with distinctive boulder, then up. #6 - Up and over hill to large bare rock feature. Wandered too far past edge (-7'). #7 - Fast E to fence, follow bare rock to end, then contour in to boulders. #8 - To SE corner of clearing and into boulder field. It took me a moment to realise the rockface was on the other side of the ridge (-40"). #9 - Skirted S edge of hillside using large clearing as AP. #10 - Distracted by other runners and drifted off line (-2:15). #11/F. OK.
Another two runners in my class today recorded MP and DNF. So I'm the only one with a time from each of the first two days. So all I have to do tomorrow is finish with time to secure the win! It would be nice to win all three days though.
Relive (with photos of controls #9-10-11): https://www.relive.cc/view/g33327297954

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