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Training Log Archive: michalmy

In the 7 days ending Mar 24, 2014:

activity # timemileskm+m
  Bike4 1:40:17 24.64(14.7/h) 39.66(23.7/h) 216
  Orienteering1 28:51 2.86(10:05) 4.6(6:16) 7512 /14c85%
  Walk1 9:30 0.39(24:40) 0.62(15:19) 49
  Warm up / cool down1 7:41 0.57(13:26) 0.92(8:21) 30
  Total7 2:26:19 28.46(5:08) 45.8(3:12) 37012 /14c85%
  [1-5]7 2:26:05
averages - sleep:5.2 rhr:102 weight:63kg

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TuWeThFrSaSuMo

Monday Mar 24, 2014 #

1 PM

Bike (road) 21:55 intensity: (1:26 @1) + (4:48 @2) + (13:17 @3) + (2:24 @4) 9.13 km (25.0 kph) +39m
ahr:148 max:165 rhr:103 slept:5.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland<>Bolwarra. Rain. Calves and ankles very stiff after yesterdays run.

New Hunter Expressway opened on Saturday. Saving 5-10 minutes on trip to/from work.

Sunday Mar 23, 2014 #

Event: 2014 MetrO League 1 - Mt Annan
 
10 AM

Orienteering race (MetrO League 1) 28:51 intensity: (4 @1) + (12 @2) + (10 @3) + (1:42 @4) + (26:43 @5) ** 4.6 km (6:16 / km) +75m 5:48 / km
ahr:179 max:188 spiked:12/14c rhr:126 slept:5.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

Australian Botanic Garden, "Mt Annan North". (Mod Div 4, 3.9km, +55m, 13c.) Happy with the run. Fitness has deteriorated a bit since the achilles injury. Only really one mistake (1:00) at #12 where I got lazy and was distracted by bogus controls. Overall 4th/31 in D4. Led for #1-5 until my lack of fitness caught up. Fastest on #1,3,4,9. Team won too, so extra happy.

I guess I can't consider myself injured for now. I may do a couple of slow short 3-4km training runs next week.

11 AM

Warm up / cool down (grass) 7:41 [2] 0.92 km (8:21 / km) +30m 7:11 / km
ahr:141 max:154 rhr:117 shoes: Nike Zoom Vomero 7 (grey)


Div 4 - Splits

Saturday Mar 22, 2014 #

1 PM

Walk (dog) 9:30 [1] 0.62 km (15:19 / km) +49m 10:59 / km
slept:6.0 weight:63kg shoes: New Balance 409 (white)

Berowra.

Friday Mar 21, 2014 #

2 PM

Bike (road) 13:35 intensity: (2:44 @1) + (7:25 @2) + (3:26 @3) 5.28 km (23.3 kph) +8m
ahr:136 max:153 rhr:95 slept:5.0 weight:63kg (injured) shoes: Giant Roam XR1 (white)

Maitland<>Lorn. Rain.

Wednesday Mar 19, 2014 #

1 PM

Bike (road/MTB) 37:07 intensity: (10 @0) + (2:16 @1) + (10:28 @2) + (20:33 @3) + (3:40 @4) 13.43 km (21.7 kph) +136m
ahr:146 max:164 rhr:86 slept:4.0 weight:63kg (injured) shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop. Looking for a few more K's, I explored a new estate at the N edge of my loop. Some roads are planned but not sealed yet so it was nice to do an MTB section (1.77km, 7:17, +18m).

Joel's put me in the D4 team at MetrO 1 on Sunday. This will be my first run in about 3 months. The achilles will probably be sore afterwards. Hopefully I won't go too far backwards.
C • D4 3

Tuesday Mar 18, 2014 #

1 PM

Bike (road) 27:40 intensity: (4 @0) + (3:12 @1) + (10:18 @2) + (14:06 @3) 11.83 km (25.7 kph) +33m
ahr:142 max:157 rhr:83 slept:6.0 weight:63kg (injured) shoes: Giant Roam XR1 (white)

Maitland-Bolwarra loop.

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