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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Jun 13:

activity # timemileskm+m
  Orienteering2 2:11:05 7.41(17:41) 11.93(10:59) 45219 /23c82%
  MTB3 1:28:57 13.06(8.8/h) 21.01(14.2/h) 403
  Bike1 1:06:34 16.58(14.9/h) 26.68(24.1/h) 286
  Run1 31:56 2.75(11:38) 4.42(7:14) 150
  Total7 5:18:32 39.8(8:00) 64.04(4:58) 129019 /23c82%
  [1-5]7 5:18:20
averages - sleep:6.4 rhr:79 weight:66.1kg

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Sunday Jun 13 #

11 AM

Orienteering race (QBIII LD / SL6) 1:27:59 intensity: (2 @0) + (1:54 @1) + (14:49 @2) + (24:47 @3) + (38:28 @4) + (7:59 @5) *** 7.8 km (11:16 / km) +294m 9:29 / km
ahr:143 max:169 spiked:7/9c rhr:65 slept:7.1 weight:66.5kg shoes: Salomon Speedcross4 GTX (blue)

"Barraba Lane", Quorrobolong. M60A / Hard 5: 5.4km, +210mm 8c. 9th/11 (44:19 behind Ian Prosser ACT). 16°C. TE 3.4.
Definitely a runners' course today with just 8c across the 5km+ red-line distance. I was going OK (3rd) until I lost massive time on #5.
#1 (1.88km) - Headed straight to the road like most of the earlier starters I could see. 550m slightly uphill road run into a 900m trail. Followed track parallel to WC before traversing to boulder. #2 - Counting 5 WCs as I contoured across before climbing to the boulders. #3 - Descending after 2 WC crossings. Wrong side of boulder (-1:45). #4 - Back to the main track. Compass after crossing WC. #5 - Back to track and onto road again. Turned into track 350m before the start ∆. Planned to contour to track leading up to #5 but ended up one gully short. Didn't see anyone for 15'. Walked W to the correct gully but entered too high. Lost time looking in an area that had a similar large boulder near the WC (-24'). #6 - Tracks. #7 - Followed track to bend then compass. #8 - Followed WC. #F - Up to finish track. Total est time lost: 25:45.
Best leg: #1 (3rd/11). Best pos: 3rd (#1-4).
Relive: https://www.relive.cc/view/vxOQrKEQj26
Headlines: Single-use plastic to be banned by 2025 (waste reduction) / Awe-Sam - Cool finish from Walker takes heat out of comeback (league)

Saturday Jun 12 #

Event: QB3 NSW
 
12 PM

MTB warm up/down (trail) 18:58 intensity: (2:43 @1) + (8:14 @2) + (7:04 @3) + (57 @4) 3.48 km (11.0 kph) +46m
ahr:127 max:151 rhr:92 weight:65.5kg shoes: Giant XTC Adv 29er 2 (grey)

Freemans Waterhole. Limited parking at today's O event. We were offered a shuttle bus service to/from a parking area about 3.5km from the east. I thought I could get in and out quicker by parking near the main FW roundabout at cycling 1.5km from the west. 16°C.
1 PM

Orienteering race (QBIII MD / SL5) 43:06 intensity: (8:07 @3) + (26:24 @4) + (8:35 @5) *** 4.13 km (10:27 / km) +157m 8:46 / km
ahr:152 max:171 spiked:12/14c rhr:66 slept:6.2 weight:65.5kg shoes: Salomon Speedcross4 GTX (blue)

"Redgum Ridges", Freemans Waterhole. M60A / Hard 3A: 3.6km, +110mm 13c. 6th/12 (17:51 behind Ian Prosser ACT). 18°C. TE 3.3.
Best O run this year. I also had a good run on this map back in 2019. #1-4 - Straight. #5 - Ran to road and followed main WC down to side gully. #6 - Contoured. #7-9 - Straight. #10 - Drifted right to pick up track to top of ridge. Ended up one gully too far right (lost 40"). #11 - Straight. #12 - Didn't run far enough and ended up one gully short and too high (-2:15). #13 - Straight. #F - Angled into track for final sprint. Total est time lost: 3:05.
Best legs: #F (1st/12), #4 (2nd). Best pos: 4th/12 (#2-4).
Relive: https://www.relive.cc/view/vevYXPV2YJq
Headlines: Unis told to get all students on campus/

#### map here

Friday Jun 11 #

2 PM

MTB hills (trail) 27:52 intensity: (2:18 @1) + (4:07 @2) + (19:09 @3) + (2:18 @4) 6.78 km (14.6 kph) +148m
ahr:134 max:148 rhr:85 slept:6.55 weight:66.5kg shoes: Giant XTC Adv 29er 2 (grey)

More rain yesterday, so trails still soft. 13°C. TE 2.6.
Relive: https://www.relive.cc/view/vLqeGgRoydO (pic - Ti-tree trail)
Headlines: Green line: Sydney's trains go renewable (2025 plan) / Not even Cam could have slowed this Blue blur (State of Origin I, league)

Thursday Jun 10 #

Note
slept:6.1 weight:66.5kg (rest day)

Rain (snowing in Orange according to our colleagues over there). Supposedly the coldest day in Sydney for 37 years. I was still living in Canberra in 1984 so 10.3° is not really that exciting. On the way home on the train I managed to complete a 'diabolical' level Sudoku between Strathfield and Thornleigh.
Headlines: Japan in pledge to stand up to China (ministerial talks) / Trbojevic destroys Maroons as NSW smash Origin record (State of Origin I, league)

Wednesday Jun 9 #

1 PM

MTB hills (trail) 42:07 intensity: (1:58 @1) + (5:53 @2) + (27:58 @3) + (6:18 @4) 10.76 km (15.3 kph) +209m
ahr:137 max:157 rhr:74 slept:5.95 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

Fleecy top without leggings. Trails softer after overnight rain but not really wet. Came across a few elderly walkers returning from the lookout. I called out "bike" as I slowed my approach and they shuffled to the sides to let me go through the middle. One of them said I should have used my bell as if that would have been more effective. 11°C. TE 3.0.
Relive: https://www.relive.cc/view/vevWpgkp1yO (pic - spotted a wallaby on the last part of the trail, less than 400m from home)
Headlines: Defence warned Dutton on honours / Bolt from the Blue - Why Addo-Carr’s street dash left Fittler fearing the worst (State of Origin I, league)

Tuesday Jun 8 #

8 AM

Run hills (trail) 31:56 intensity: (10 @0) + (3:03 @1) + (10:00 @2) + (18:14 @3) + (29 @4) 4.42 km (7:14 / km) +150m 6:11 / km
ahr:129 max:148 rhr:82 slept:6.55 weight:65.5kg shoes: Nike Air Zoom Pegasus 33 (new)

Ti-Tree Trail<>Sams Creek Track, Berowra. Felt a bit stiff and slow today. Not used to morning runs. (Ian White's funeral this afternoon.) 12°C. TE 2.2.
Relive: https://www.relive.cc/view/vLqeGgJVzRO (pic- right-hand track closed today for tree pruning - have to go left)
Headlines: Secretive $50m aid offered to Qantas / Support crew - Inside Blues' jersey ceremony (State of Origin I, league)

Monday Jun 7 #

2 PM

Bike long (road) 1:06:34 intensity: (3:54 @1) + (14:11 @2) + (37:35 @3) + (10:54 @4) 26.68 km (24.0 kph) +286m
ahr:134 max:150 rhr:90 slept:6.7 weight:66.5kg shoes: Giant TCR Adv 1 Disc (black)

Berowra-Hornsby loop (CW). Good speed on the Pacific Highway sections although I seemed to catch every red light on the way home. 18°C. TE 3.0.
Relive: https://www.relive.cc/view/v26MGL4WyEv
Headlines: Drug gangs infiltrate key Qantas staff roles (organised crime) / Cam Smith trait that has Cleary set to match the legends (State of Origin I, league)

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