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Training Log Archive: michalmy

In the 11 days ending Oct 2, 2017:

activity # timemileskm+m
  Bike3 2:28:50 33.69(13.6/h) 54.22(21.9/h) 496
  Orienteering4 2:06:17 8.52(14:50) 13.7(9:13) 30233 /45c73%
  Warm up / cool down3 25:59 2.6(10:01) 4.18(6:13) 52
  Total9 5:01:06 44.8(6:43) 72.1(4:11) 85033 /45c73%
  [1-5]9 4:59:24
averages - sleep:6.1 rhr:101 weight:66kg

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Sunday Oct 1, 2017 #

9 AM

Orienteering race (AUS Relay) 47:10 intensity: (3 @0) + (25 @1) + (32 @2) + (13:12 @3) + (32:33 @4) + (25 @5) **** 5.39 km (8:45 / km) +106m 7:58 / km
ahr:137 max:173 spiked:11/15c rhr:87 slept:6.65 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"Tambaroora South", via Hill End. Course 9 (hard leg) in the Mixed Relay: 4.0km, +75m, 14c. 9th/18; 12:59 behind a NZ guy. (Team finished 10th/18; 47:42 behind another NSW.) Started at the back of the mass first leg start with Ian Jessup (who I kept dropping behind and repassing). Went with the flow for #1-3. Drifted a bit right near #4 but used the gully to zero in. Drifted right approaching #5. Right again at #6 into wrong gully network (lost 2:30). Back on track at #7. Bad exit and slow to #8 (-2'). Slow, straight to #9-10-11. Drifted left near #12 and ended up at #13. New bearing to #12 but lost 3:30. Good leg to #13 ! Confused in open area near #14; tripped and banged L knee on a rock (-35"). Sprinted to the finish after tagging Jim Forbes for the moderate leg. 10°C. TE 3.4.
Relive:https://www.relive.cc/view/g14589405738

Saturday Sep 30, 2017 #

11 AM

Warm up / cool down (road) 14:14 intensity: (3 @1) + (5 @2) + (56 @3) + (13:10 @4) 2.48 km (5:45 / km) +27m 5:27 / km
ahr:158 max:166 rhr:108 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

Hill End Road, Tambaroora. Warm-up jog beside road. It was supposed to be just 1km but I ran 1.25km before turning around without seeing the start - just a few runners in the adjacent bush. No way I was going to make my start time now. Worked out later on that I had missed a single left turn sign that was temporarily obscured by two 4WDs parked off the road. 15°C. TE 2.9.
12 PM

Warm up / cool down (trail) 6:28 intensity: (11 @2) + (5:33 @3) + (44 @4) 0.8 km (8:03 / km) +15m 7:23 / km
ahr:144 max:153 rhr:128 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

Abbotts Rd, Tambaroora. The real jog to the start area. I was quite flustered at this point. My warm up was now over 3km and I was trying to calm down but the kind people at the start area seemed keen to get me on my way. 15°C. TE 1.7.

Orienteering race (AUS LD / SL14) 38:06 intensity: (9:36 @2) + (14:43 @3) + (13:47 @4) ***** 2.94 km (12:56 / km) +72m 11:31 / km
ahr:141 max:168 spiked:0/2c rhr:111 slept:5.4 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"Tambaroora", via Hill End. MA55AS / Course 15: 4.1km, +105m, 10c. DNF. Still flustered after the warm-up debacle. Needed more time to calm down. Couldn't make much sense of the erosion gully network. I was still 50m short of #1 when I wasted 6' searching the wrong direction. Similar story at #2 where I lost 14' looking in the wrong places. Heading up the hill to #3 I rolled my ankle. I decided to abandon my run since I still had too much more to do. 15°C. TE 2.7.


Aus Long Course 15 - Splits

Wednesday Sep 27, 2017 #

1 PM

Bike long (path) 1:00:50 intensity: (42 @0) + (29 @1) + (17:31 @2) + (36:20 @3) + (5:48 @4) 23.43 km (23.1 kph) +108m
ahr:135 max:153 rhr:68 slept:6.2 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (ACW). Windy again, but a bit more energy. Last ride before the second weekend of AUS-O at Hill End. 24°C. TE 3.0.
Relive: https://www.relive.cc/view/g14507541032

Tuesday Sep 26, 2017 #

1 PM

Bike (path/road) 49:24 intensity: (29 @0) + (4:41 @1) + (30:15 @2) + (13:59 @3) 17.6 km (21.4 kph) +176m
ahr:123 max:141 rhr:81 slept:5.35 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Pine Road, Fairfield loop (CW). Seemed to be riding into a headwind the whole way around. 23°C. TE 2.0.
Relive: https://www.relive.cc/view/g14485891465

Monday Sep 25, 2017 #

12 PM

Bike hills (road) 38:36 intensity: (27 @0) + (58 @1) + (15:44 @2) + (18:18 @3) + (3:09 @4) 13.18 km (20.5 kph) +213m
ahr:131 max:158 rhr:80 slept:5.95 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (ACW). Touched 52.2km/h (PB is 73.3) down North Rocks Road. 27°C. TE 2.6.
Relive: https://www.relive.cc/view/g14464207481

Sunday Sep 24, 2017 #

10 AM

Warm up / cool down (grass) 5:17 intensity: (1 @0) + (17 @1) + (1:22 @2) + (3:03 @3) + (34 @4) 0.9 km (5:53 / km) +11m 5:33 / km
ahr:136 max:152 rhr:89 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

Hill End. Trying to loosen up the muscles after yesterday. 17°C. TE 1.7.
11 AM

Orienteering race (AUS MD / SL13) 25:55 intensity: (1:54 @3) + (21:44 @4) + (2:17 @5) **** 2.84 km (9:08 / km) +105m 7:42 / km
ahr:161 max:184 spiked:8/11c rhr:132 slept:6.95 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"Dhuwugarra", Hill End. M55AS / Course 12: 1.8km, +60m, 10c. 4th/16 (6:01 behind Peter May). 4th/47 on C12. #1-3 were close to tracks, so no problems. #4 was a bit further off the track network and #5-7 were straight legs of 100-150m. #8 was in a pit on the other side of a dry watercourse, but I drifted right making my way up the embankment. Too many pits with the wrong control. Eventually relocated when I hit the E mapped fence (lost 2:10). Wasn't confident of following the right watercourses to get close to #9, so I attacked from the N road, which was faster for me. Wasn't sure which tracks I crossed were mapped on my way to #10 so I was a bit random (-1:30). Fast sprint to #F (3:01 min/km pace for 180m). Best legs: #F (1st); #3/7 (2nd). Best pos: 2nd (#3/7). 17°C. TE 3.4.
Relive: https://www.relive.cc/view/g14443153535




Middle Dist Champs Course 12 - Splits

Saturday Sep 23, 2017 #

Event: Australian Orienteering Carnival 2017
 
2 PM

Orienteering race (AUS SD / SL12) 15:06 intensity: (3 @2) + (27 @3) + (47 @4) + (13:49 @5) ** 2.53 km (5:58 / km) +19m 5:45 / km
ahr:175 max:184 spiked:14/17c rhr:121 slept:6.5 weight:66kg shoes: Nike Zoom Flyknit Streak

"Charles Sturt University", Mitchell (Bathurst). M55AS / Hard 5: 2.3km, +14m, 16c. 1st/11 (48" ahead of Dale). 12th/109 on H5. My first national championship (at anything). Emerging from the start building, it took a moment for me to locate the start triangle. Most of the early route options seemed obvious. Easily avoided dead ends and forbidden areas. Turned wrong way at first nearing #9 in an undercover area (lost 20"). Bad exit from #13 and had to backtrack (-50"). Overran #15 (-40"). Felt fast but surprised I was only on the course for 15'. Very happy with my new Nike Streaks. Solid heart rate trace in the high 170s to low 180s. Best legs: #4/5/6/8/10/11/12/16/F (1st). Best pos: 1st (#5-6, 8-F). 29°C. TE 3.1
Relive: https://www.relive.cc/view/g14423350512




Shortly after leaving #3 ?


Finish line in sight (184bpm)

Aus Sprint Champs Course 5 - Splits

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