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Training Log Archive: michalmy

In the 7 days ending May 19:

activity # timemileskm+m
  Bike4 3:11:42 42.05(13.2/h) 67.67(21.2/h) 416
  Orienteering2 2:21:29 8.1(17:28) 13.03(10:51) 46225 /32c78%
  Total6 5:33:11 50.15(6:39) 80.7(4:08) 87825 /32c78%
  [1-5]6 5:31:25
averages - sleep:5.3 rhr:84 weight:67.2kg

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MoTuWeThFrSaSu

Sunday May 19 #

11 AM

Orienteering race (SL4 / NSW LD) 1:18:54 intensity: (11 @1) + (28 @2) + (10:32 @3) + (1:04:14 @4) + (3:29 @5) *** 7.54 km (10:28 / km) +214m 9:10 / km
ahr:157 max:175 spiked:10/12c rhr:93 slept:6.85 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Willagalong". Hard 8 / M55A: 6.0km, +230m, 11c. 11th/11 in M55A (34:10 behind Andy Simpson). 55th/70 in H8. Lots of fallen trees to negotiate through the course - exhausting. Relatively happy with my run despite coming last. Too tentative on #2 and #8. 20°C. TE 3.9.
#1 - A bit of hesitation with the circle touching the start Δ - OK. #2 - Skirted around top of gully to save climb. #3 - Pushed left (lost 1:50). #4 - Straight. Contour around hill from rocky ground. Long #5 - Direct route looked slow. Ran E to forest road, onto minor track, then compass checking off features. #6 - Back to main road, run to bend, down to WC, then contour to obvious boulder. #7 - Straight - perfect execution. #8 - Contoured around big gully (should have gone straight). Too high at first (lost 2:45). #9 - Straight - perfect again. #10 - Tried to keep high. Hit fence where it becomes broken. Up and over bare rock to termite mound. #11 - Straight/contour. Hard work up the finishing hill (max HR). #12 - Knee too sore to run fast down hill. Total time losses - about 4:35. Best leg: #6 (5th/11); #11 (23rd/70). Best pos: 11th/11 (#1-F); 30th/70 (#3).
Relive: https://www.relive.cc/view/g34657252772



Weekend stats: 13.033km, +462m, 32c, 2h21'29". Car: 672km, 9h30m.

Saturday May 18 #

12 PM

Orienteering race (SL3 / NSW MD) 1:02:35 intensity: (10:00 @3) + (47:35 @4) + (5:00 @5) **** 5.49 km (11:24 / km) +248m 9:18 / km
spiked:15/20c slept:4.35 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Wyangala Waters". Hard 5 / M55A: 3.9km, +180m, 19c. MP - punched #19 instead of #9. Only realised when I was nearly at #19 the second time. My time would have put me 11th/13 (29:07 behind Andy Simpson). Knee sore on the downhills. 19°C.
Mostly steep rocky terrain. Fairly open but light yellow / white not clearly defined on the ground. #1 - Straight, drifted a bit right, but OK. #2 - Bad bearing and hit WC too late to see the 3m RF (lost 3:15). #3 - Slipped right coming off top of ridge (lost 2:45). #4 - Didn't realise how far above the WC the boulder would be (lost 2'). #5 - Good option to follow the dry WC and climb at the end rather than stay on the rocky hillside. #6 - Straight. #7 - Uphill track to bend, down to WC, then up to boulder. #8 - Wrong side of trees (lost 4'). #9 - Must have had my thumb over the number "9" and could only see the "9" in the "19" where the "1" was on a N-S line. Didn't check the code because the control was exactly where I expected it to be. #10 - OK from my perspective. #11 - Contour. #12 - Main road. #13 - Used goat track to get to far side of green. #14 - Straight, slight up hill. #15 - Left side of hill. #16 - Followed edge of yellow to thicket. #17 - Down to road then angle into boulder. #18 - Straight up and over hill. #19 - Up hill. Déjà vu. #F - Road. Total time losses - about 12'. Best leg: #7 (5th/13 in M55A; 16th/39 in H5). Best pos: 11th/13 (#1,6,7).
Relive: https://www.relive.cc/view/g34612072748

Thursday May 16 #

12 PM

Bike (path/road) 36:09 intensity: (1:00 @0) + (1:28 @1) + (12:17 @2) + (21:24 @3) 13.09 km (21.7 kph) +112m
ahr:129 max:149 rhr:76 slept:4.9 weight:67kg (injured) shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford loop (ACW). 22°C. TE 2.5.
Relive: https://www.relive.cc/view/g34511100658

Wednesday May 15 #

1 PM

Bike (path) 58:39 intensity: (12 @0) + (56 @1) + (10:03 @2) + (44:56 @3) + (2:32 @4) 22.63 km (23.2 kph) +69m
ahr:136 max:154 rhr:82 slept:4.9 weight:68kg (injured) shoes: Giant Roam XR1 hybrid (white)

Parramatta-Meadowbank Bridge loop (ACW). Tailwind out; headwind back. Slight knee pain in the last quarter. 21°C. TE 2.8.
Relive: https://www.relive.cc/view/g34464793449

Tuesday May 14 #

12 PM

Bike (road) 47:21 intensity: (12 @0) + (2:03 @1) + (15:51 @2) + (28:58 @3) + (17 @4) 15.85 km (20.1 kph) +137m
ahr:130 max:151 rhr:86 slept:5.9 weight:67kg (injured) shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (CW). Even warmer than yesterday. 24°C. TE 2.3.
Relive (Giro pink theme): https://www.relive.cc/view/g34421153132

Monday May 13 #

1 PM

Bike (road/path) 49:33 intensity: (22 @0) + (1:22 @1) + (19:59 @2) + (27:50 @3) 16.11 km (19.5 kph) +99m
ahr:130 max:147 rhr:84 slept:4.7 weight:67kg (injured) shoes: Giant Roam XR1 hybrid (white)

Parramatta-Auburn loop (CW). Fluvax in the morning. Knee not worse. Quite warm today. 23°C. TE 2.4.
Relive: https://www.relive.cc/view/g34367654630

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