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Training Log Archive: michalmy

In the 7 days ending May 12, 2019:

activity # timemileskm+m
  Physical work2 2:19:11 0.97 1.56 12
  Bike5 2:13:45 26.38(11.8/h) 42.45(19.0/h) 486
  Orienteering1 1:28:00 5.47(16:06) 8.8(10:00) 1788 /12c66%
  Run1 15:40 1.85(8:28) 2.98(5:16) 19
  Total8 6:16:36 34.67 55.79 6958 /12c66%
  [1-5]8 6:14:50
averages - sleep:6.4 rhr:90 weight:67kg

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MoTuWeThFrSaSu

Sunday May 12, 2019 #

9 AM

Orienteering race (NOY2) 1:28:00 intensity: (32 @2) + (38:37 @3) + (44:50 @4) + (4:01 @5) **** 8.8 km (10:00 / km) +178m 9:05 / km
ahr:146 max:177 spiked:8/12c rhr:91 slept:5.5 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Rocky Ridges", Wallaroo National Park. Hard Medium: 5.5km, +150m, 16c. DNF after 11c. 15°C. TE 3.4.
Really bad leg to #3 but my run was virtually over when I lost my compass on the 8-9 leg. I decided to stop and take off my L shoe to remove a small stick under my heel that had been bothering me for some time. I put my thumb compass on the ground but forgot to recover it once my shoe was laced up again. I realised only a few seconds later and spent about 3' trying to find it without success. Continued with #9-11. OK, but struggled without a compass near #12. Decided to retire and look for my compass on my own time. No luck. I may have to use my old baseplate for next weekend's NSW Champs. Best legs: #2/7 (9th/23). Best pos: 9th (#2).
#1 - Made a beeline for minor E track which went closer to the fallen tree than the main track. #2 - Tracks to bend then compass. Drifted a bit left (lost 30"). #3 - Wrong tracks (-12'). #4 - WC > white area > cross track. Drifted a bit left (-20"). #5 - Followed WC. #6 - Compass to vague WC. #7 - Followed W side of ridge to pick up track near #3. Followed white down to bottom of WC. #8 - No obvious direct route. Followed tracks past ∆ then bear off to top of gully. #9 - Stopped to take of shoe, dropped compass, searched for 3', so had to use track parallel to road to find next control. #10 - Track. #11 - Down ridge to track. Turn at WC. #12 - Track to top of hill. Abandoned course.

2 PM

Physical work (wood chopping) 1:18:00 [2]
weight:67kg shoes: Nike Zoom Vomero 7 (grey)

Wood chopping & chainsawing. Mostly sleepers from our old retaining wall.

Hard Medium - Splits

Saturday May 11, 2019 #

11 AM

Physical work (lawnmowing) 41:07 intensity: (45 @0) + (32:24 @1) + (7:58 @2) 0.95 km (43:14 / km)
ahr:104 max:117 rhr:84 slept:9.6 weight:67kg shoes: Nike Zoom Vomero 7 (grey)

Back yard. 17°C. TE 1.1.

Physical work (lawnmowing) 20:04 intensity: (2 @0) + (15:08 @1) + (4:54 @2) 0.61 km (32:44 / km) +12m 29:53 / km
ahr:106 max:120 rhr:89 weight:67kg shoes: Nike Zoom Vomero 7 (grey)

Front yard. 18°C. TE 1.1.

Thursday May 9, 2019 #

12 PM

Bike hills (road) 50:31 intensity: (47 @0) + (1:49 @1) + (13:43 @2) + (32:39 @3) + (1:33 @4) 15.57 km (18.5 kph) +184m
ahr:132 max:151 rhr:76 slept:5.2 weight:67kg (injured) shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (CW). A little knee pain towards the end. 21°C. TE 2.7.
Relive: https://www.relive.cc/view/g34177247924

Wednesday May 8, 2019 #

1 PM

Bike (road/path) 40:01 intensity: (4 @0) + (1:01 @1) + (5:28 @2) + (32:29 @3) + (59 @4) 12.74 km (19.1 kph) +121m
ahr:135 max:153 rhr:88 slept:6.05 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-South Wentworthville loop (CW). Knee hurts a bit when I twist out of the pedals. First use of fleecy top for the season. Not too cold, but the wind was nippy. 21°C. TE 2.7.
Relive: https://www.relive.cc/view/g34132535941

Tuesday May 7, 2019 #

1 PM

Bike hills (road) 35:57 intensity: (8 @0) + (2:17 @1) + (11:35 @2) + (20:37 @3) + (1:20 @4) 12.11 km (20.2 kph) +163m
ahr:132 max:153 rhr:84 slept:6.15 weight:67kg (injured) shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). Touched 74.1km/h down Bettington. 22°C. TE 2.7.
Relive: https://www.relive.cc/view/g34081848249

Northmead to Carlingford - Splits

Monday May 6, 2019 #

12 PM

Bike warm up/down (road) 4:39 intensity: (1:43 @1) + (2:56 @2) 1.34 km (17.3 kph) +18m
ahr:112 max:127 rhr:93 weight:67kg (injured) shoes: Giant Roam XR1 (white)

Parramatta. 19°C. TE 1.1.
1 PM

Run (XC) 15:40 intensity: (16 @1) + (28 @2) + (7:50 @3) + (7:06 @4) 2.98 km (5:16 / km) +19m 5:06 / km
ahr:147 max:167 rhr:95 slept:6.15 weight:67kg (injured) shoes: Nike Air Zoom Pegasus 33 (blu)

Parramatta Park. A few sharp twinges coming up the final incline. So I stopped about 50m short of where my park was parked. Decided to hold off on doing any more training runs until my knee is almost pain free. 16°C. TE 2.5.
Relive: https://www.relive.cc/view/g34033810263

Bike warm up/down (road) 2:37 intensity: (19 @1) + (2:06 @2) + (12 @3) 0.69 km (15.8 kph)
ahr:119 max:131 rhr:107 weight:67kg (injured) shoes: Giant Roam XR1 (white)

Parramatta. Dropped of the bike for a service at Pedaling Parramatta (brakes, gear slippage). 16°C. TE 1.1.

Service included new rear brake pads and derailleur adjustment ($99). Stats since last service (March 2018): 2478km, 119 hours. LTD: 12,659km, 592 hours.

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