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Training Log Archive: michalmy

In the 7 days ending Apr 29, 2013:

activity # timemileskm+m
  Bike3 2:24:57 28.6(11.8/h) 46.03(19.1/h) 538
  Orienteering1 1:10:56 3.35(21:11) 5.39(13:09) 3568 /13c61%
  Run2 43:28 5.87(7:25) 9.44(4:36) 187
  Walk1 11:14 0.47(23:47) 0.76(14:47) 56
  Total7 4:30:35 38.29(7:04) 61.62(4:23) 11378 /13c61%
averages - sleep:5.7 rhr:93 weight:62kg

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Monday Apr 29, 2013 #

12 PM

Bike long (hills) 54:58 [3] 20.17 km (22.0 kph) +244m
ahr:141 max:166 rhr:67 slept:5.0 weight:62kg (injured) shoes: Giant Cypress hybrid bike

Maitland-Maitland Vale loop (clockwise). Recovery session post-SL3. Tough hill combinations, esp between 6-9km (+81m). Hills at 1km, 4km, 6km & 11km. Best MTB time on this course.

Registered for Sydney:10 today. As Bethany, Adam & Roslyn had already paid more than the family maximum in entry fees for the 5K races, ANSW said I could enter the 10K for free!

Sunday Apr 28, 2013 #

Event: State League 3
 
11 AM

Orienteering race (SL3 / long) 1:10:56 intensity: (18 @2) + (2:41 @3) + (46:20 @4) + (21:37 @5) ***** 5.39 km (13:09 / km) +356m 9:54 / km
ahr:164 max:182 spiked:8/13c rhr:114 slept:6.0 weight:62kg (injured) shoes: Adidas PYV 702001

"Bargo Bushies Bash", Wattle Ridge, Hilltop. (Hard 8, M45AS: 3.8km, +140m, 12c.) Favoured my R leg when jumping off boulders. Almost twisted that one too. A few circles at #3/5/9. Over ran #7. Too far R at #8. Led all Hard 8 between #2-7 and M45AS from #2-F. Fastest overall on legs #2/10/F. 1st/9 in M45AS. 2nd/39 in Hard 8. Very contented and sore. AP doesn't seem to want to allocate ranking points for this race. Not enough AP users?




Finish leg.

Hard8 - Splits

Saturday Apr 27, 2013 #

2 PM

Run race (WestMet XC) 16:16 intensity: (6 @2) + (12 @3) + (58 @4) + (15:00 @5) 4.0 km (4:04 / km) +54m 3:49 / km
ahr:179 max:189 rhr:122 slept:8.0 weight:62kg (injured) shoes: Adidas PYV 702001

Eric Primrose Res, Rydalmere. 2km out-and-back course on a cycleway. Flat apart from a short steep rise/fall at 1.3/2.7km. Need to tape up my forefoot next time I plan to run on a hard surface. Ankle still a bit stiff and bruised. 1km splits: 3:48, 4:15, 4:09, 4:04. 27th/101. Thinking about entering the Sydney:10 next Saturday if only for team points. Adam 14:16 (5th); Bethany 15:34 (18th).

Friday Apr 26, 2013 #

1 PM

Run (trail) 27:12 [3] 5.44 km (5:00 / km) +133m 4:27 / km
ahr:165 max:175 rhr:90 slept:5.0 weight:62kg (injured) shoes: Adidas PYV 702001

Walka, Maitland. Ankle still a bit unstable. Should be good enough for SL3 and maybe WestMet XC.

Thursday Apr 25, 2013 #

5 PM

Walk (dog) 11:14 [1] 0.76 km (14:47 / km) +56m 10:48 / km
slept:7.0 weight:62kg (injured) shoes: Nike Zoom Vomero 7 (grey)

Berowra. Ankle/foot still too sore/swollen to run on.

A century of hits on AP and a first visitor from Germany (Guten Tag!). AUS (22) now comfortably ahead of USA (11), Philippines (6) in 3rd ahead of Canada (3). Flag Counter progress score: 10 flags, 48 visitors.

Wednesday Apr 24, 2013 #

12 PM

Bike (MTB trail/road) 49:21 [2] 11.88 km (14.4 kph) +117m
ahr:127 max:156 rhr:73 slept:5.0 weight:62kg (injured) shoes: Giant Cypress hybrid bike

Walka, Maitland. Explored possible running trails E of Walka up the hill and on the other side of the railway tracks before it becomes the new estate of 'Walka Grange'. Heard some kangaroos thumping around in the bush but they stayed out of sight.

Tuesday Apr 23, 2013 #

1 PM

Bike (road) 40:38 [3] 13.98 km (20.6 kph) +177m
slept:4.0 weight:62kg (injured) shoes: Giant Cypress hybrid bike

Maitland-Greenhills loop. Swelling on my ankle has gone down a fair bit. SL3 is looking better.

3 hour drive from work to Homebush for the Athletics NSW officials exam tonight. Some of the questions were tricky but I think I did enough to pass. ANSW don't seem to want to give any credit for prior qualifications and experience from Little Athletics.

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