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Training Log Archive: michalmy

In the 10 days ending Apr 30, 2017:

activity # timemileskm+m
  Bike5 3:47:40 53.4(14.1/h) 85.95(22.7/h) 865
  Orienteering3 2:22:52 9.59(14:53) 15.44(9:15) 51632 /46c69%
  Official1 1:27:43 2.27(38:37) 3.65(24:00)
  Total9 7:38:15 65.27(7:01) 105.04(4:22) 138032 /46c69%
  [1-5]9 7:35:29
averages - sleep:6.5 rhr:90 weight:64.8kg

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Sunday Apr 30, 2017 #

Event: Highlands Forest Series #2 - The Piggery
 
11 AM

Orienteering race (Highlands Forest Series) 46:29 intensity: (5 @2) + (10:38 @3) + (31:36 @4) + (4:10 @5) *** 5.02 km (9:16 / km) +123m 8:15 / km
ahr:158 max:180 spiked:10/11c rhr:129 slept:8.75 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"The Piggery", Belanglo State Forest. Short Hard: 3.7km, 10c. 2nd/10 (2:34 behind). All legs were perfect until #9. Just 200m, but could I find this depression? Probably stopped too soon the first time. Wandered back to the termite mound at #8 to redo my bearing. Found a large pit at the right distance but no control in sight. Walked a bit further away from the road before finding the right place. Lost 10+ minutes. 19°C. TE 3.5.

Saturday Apr 29, 2017 #

10 AM

Orienteering race (SOS sprint) 36:04 intensity: (16 @1) + (3 @2) + (1:39 @3) + (27:18 @4) + (6:48 @5) *** 4.75 km (7:36 / km) +139m 6:38 / km
ahr:162 max:179 spiked:15/24c rhr:98 slept:7.2 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Bicentennial Park - West Pymble". Long line: 2.4km, 23c. Hesitation near #2 (lost 20"). MP on #4 - punched #17 in error - possibly distracted by hordes of scouts & guides in the vicinity. Found dead end on way to #5 (-20"). #13 was on a UNMAPPED fence entension (-45"). Went to #18 before #15 (-15"). Then visited #17 before #16 (-45"). In hindsight, I made some good route choices and some poor ones. Tough workout on a good little map. 18°C. TE 3.5.

Friday Apr 28, 2017 #

12 PM

Bike (path) 53:59 intensity: (47 @0) + (1:26 @1) + (14:04 @2) + (36:07 @3) + (1:35 @4) 19.98 km (22.2 kph) +186m
ahr:133 max:153 rhr:75 slept:6.35 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Sydney Olympic Park loop (CW). 23°C. TE 2.5.

Thursday Apr 27, 2017 #

1 PM

Bike hills (road) 37:45 intensity: (31 @0) + (1:13 @1) + (9:50 @2) + (19:11 @3) + (7:00 @4) 13.96 km (22.2 kph) +209m
ahr:136 max:161 rhr:76 slept:4.6 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). Cool in the mornings and late but still warm in the middle of the day. Rode hard up North Rocks Road. Touched 69.3km/h descending Bettington Road. Drove to work late today and had to park in a 2-hour parking spot (expiring at 2pm). Managed to move the car into a cheap all-day spot at the end of my ride just before the parking rangers came by. 20°C. TE 2.7.

Northmead to Carlingford - Splits

Wednesday Apr 26, 2017 #

1 PM

Bike (path/road) 35:17 intensity: (43 @0) + (47 @1) + (10:51 @2) + (22:56 @3) 13.0 km (22.1 kph) +158m
ahr:130 max:148 rhr:77 slept:6.05 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (ACW). 23°C. TE 2.5.

Monday Apr 24, 2017 #

12 PM

Bike (road/path) 41:26 intensity: (2:28 @1) + (12:01 @2) + (26:26 @3) + (31 @4) 16.03 km (23.2 kph) +176m
ahr:133 max:156 rhr:105 slept:3.9 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (ACW). Knees a bit sore from yesterday. 26°C. TE 2.4.

Sunday Apr 23, 2017 #

Event: Cunning Running #1 - North Rocks
 
10 AM

Orienteering race (Cunning Running 1) 1:00:19 intensity: (19 @0) + (14 @1) + (1:21 @2) + (16:49 @3) + (40:32 @4) + (1:04 @5) *** 5.67 km (10:38 / km) +254m 8:41 / km
ahr:154 max:173 spiked:7/11c rhr:83 slept:7.05 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Darling Mills", North Rocks. Long line: 4.0km, 10c. 2nd/23 (9:19 behind Darren Slatterry). Controls mostly near tracks, but track identification was difficult. A couple of route choice options for #7 and #F. Lots of climbing. Felt so unfit. Investigated rock features too early on #4 (lost 1'). Tried to get to #5 from above but had to go around to a lower track (-1:15). Headed up wrong creek to #6 briefly (-30"). Not sure whether N route choice to #8 was the best. The first half of the leg to the top of the ridge took 7:15 out of leg split of 10:10. However, the downhill exit to #8 took me 4' which would have been at least 6' coming up from the S route. Overshot #10 (-1:30). Somehow turned off the main track at a junction on run to #F and had to bushbash to come back (-3:45). Probably would have finished in same position with a clean run. 24°C. TE 3.6.

Saturday Apr 22, 2017 #

Event: World Masters Orienteering Championships 2017
 
11 AM

Official (ANSW chief umpire) 1:27:43 [1] 3.65 km (24:00 / km)
slept:7.4 weight:65kg shoes: Asics Gel Advantage 3 (black)

St George Classic Cross Country, Scarborough Park, Ramsgate. Start of the winter season. It's a challenge to keep track of the last runner on a multi-lap course. Tony Wong is trying to recruit me for a 4km XC relay leg next month. 11.30am-4pm. 24°C.

Friday Apr 21, 2017 #

1 PM

Bike (path) 59:13 intensity: (26 @0) + (23 @1) + (6:33 @2) + (48:04 @3) + (3:47 @4) 22.97 km (23.3 kph) +136m
ahr:137 max:155 rhr:78 slept:6.85 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (ACW). Found another bike had sneaked onto my tail at km#19 so pushed hard for the next 3km from Rydalmere industrial area to Macarthur St Bridge to stay ahead. 25°C. TE 3.1.

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