Training Log Archive: michalmyIn the 1 days ending Aug 15, 2015:
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Saturday Aug 15, 2015 #
9 AM
Warm up / cool down (road) 5:55 1.11 km (5:19 / km) +14m 5:00 / km
ahr:135 max:156 rhr:97 shoes: Nike Air Pegasus 30 (blue)
TE 1.5.
Orienteering race (SL10a / Sprint) 17:42 *** 3.25 km (5:27 / km) +13m 5:21 / km
ahr:174 max:185 spiked:19/19c rhr:125 slept:5.85 weight:65kg shoes: Nike Air Pegasus 30 (blue)
"Ham Common", UWS Hawkesbury, Richmond. Hard 2 / M55A: 2.7km, 18c, +0m. 19°C. 4th/9 in M55A; 2 minutes behind Russell Blatchford. 1st in M55A on legs #2 & 12. 20th/58 in H2. 7th in H2 on legs #2, 12, F. Best pos: 11th at #2. No mistakes. Both achilles tight during the race. Unable to stretch out fully. Very sore afterwards. Cadence: max 188; avg 165. TE 3.2.
2 PM
Orienteering race (SL10b / Sprint) 20:51 **** 2.86 km (7:17 / km) +54m 6:40 / km
ahr:164 max:176 spiked:16/20c rhr:119 weight:65kg (injured) shoes: Nike Air Pegasus 30 (blue)
"UWS Penrith Campus". Hard 2 / M55A: 1.8km, 19c, +34m. 23°C. 4th/8 in M55A; 4:12 behind Russell Blatchford. 35th/57 in H2. Best legs: #8, #10 (17th). Best pos: 26th (#2). Achilles very tight. Couldn't run on toes. Running uphill very painful so had to run at an angle. Doubtful for tomorrow's SL11. Bad route choices to #1 (-20s) and #3 (-45s, didn't see passageway). Access detail not clear at #13 (-20s). Slight disorientation coming out of #18 (-30s). Cadence: max 198; avg 156. TE 3.1.
Overall 4th/9 for SL10a+SL10b in M55A.
Overall 4th/9 for SL10a+SL10b in M55A.