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Training Log Archive: michalmy

In the 7 days ending Jul 19, 2014:

activity # timemileskm+m
  Run3 1:10:43 8.3(8:31) 13.35(5:18) 233
  Bike2 1:01:23 13.68(13.4/h) 22.02(21.5/h) 246
  Physio1 45:00
  Orienteering1 43:25 2.6(16:42) 4.18(10:22) 499 /13c69%
  MTB1 21:14 1.82(5.1/h) 2.93(8.3/h) 43
  Warm up / cool down1 6:26 0.64(10:03) 1.03(6:15) 52
  Total8 4:08:11 27.04 43.51 6239 /13c69%
  [1-5]8 4:07:19
averages - sleep:6.3 rhr:99 weight:64kg

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SuMoTuWeThFrSa

Saturday Jul 19, 2014 #

Event: 2014 State League #10 - Mittagong
 
12 PM

Orienteering race (SL10 / MD) 43:25 intensity: (11 @1) + (8 @2) + (7:33 @3) + (33:41 @4) + (1:52 @5) ***** 4.18 km (10:22 / km) +49m 9:48 / km
ahr:164 max:183 spiked:9/13c rhr:118 slept:7.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

"Soapy Flat", Jellore State Forest, via Mittagong. (M45AS / Hard 4: 3km, +40m, 12c.) Low visibility in forest. Few features. Too many mistakes. Fell heavilly twice (compass OK).Too far right at #1. Too far left at #4, #5 and #9. Amazed to finish 2nd/27 on H4 and age class despite 10:22 worth of 'errors'. Fastest on #2, #12, #F. 2nd fastest on #3, #6, #8, #10, #11.

Warm up / cool down (trail) 6:26 [2] 1.03 km (6:15 / km) +52m 4:59 / km
ahr:155 max:167 rhr:105 shoes: Nike Zoom Vomero 7 (grey)


Hard 4 - Splits

Friday Jul 18, 2014 #

5 PM

Physio (R calf) 45:00 [1]
slept:7.0 weight:64kg (injured)

Gosia @ Berowra. Final session. Scar tissue reduced significantly since the last visit. To continue stretches and massages. Looking forward to SL10/11 this weekend.

Adam finished 23rd in the 17yo 6km event at the All Schools State Cross Country Championships at Eastern Creek today, the 10th consecutive year he has qualified to be there. (He was 13th in the 9yo 2km race when he was still 7yo.)

Thursday Jul 17, 2014 #

1 PM

Run (trail) 22:56 intensity: (12 @0) + (16 @1) + (14 @2) + (7:06 @3) + (15:08 @4) 4.43 km (5:10 / km) +53m 4:53 / km
ahr:161 max:174 rhr:81 slept:6.0 weight:64kg (injured) shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. Very windy near the lake edge.

Wednesday Jul 16, 2014 #

1 PM

MTB (trail) 21:14 intensity: (6 @0) + (13:34 @1) + (4:59 @2) + (2:31 @3) + (4 @4) 2.93 km (8.3 kph) +43m
ahr:126 max:160 rhr:76 slept:6.0 weight:64kg (injured) shoes: Giant Roam XR1 (white)

Barden Ridge. Very sandy and rocky in patches.
2 PM

Bike (road) 24:16 intensity: (1:06 @1) + (6:52 @2) + (10:24 @3) + (5:54 @4) 7.87 km (19.5 kph) +111m
ahr:150 max:168 rhr:115 weight:64kg (injured) shoes: Giant Roam XR1 (white)

Barden Ridge.

Tuesday Jul 15, 2014 #

1 PM

Run (trail) 21:18 intensity: (2 @0) + (44 @1) + (2:19 @2) + (6:55 @3) + (10:29 @4) + (49 @5) 4.21 km (5:04 / km) +34m 4:52 / km
ahr:157 max:177 rhr:87 slept:5.0 weight:64kg (injured) shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. 7 kangaroos + one in the pouch.

Monday Jul 14, 2014 #

12 PM

Bike (road) 37:07 intensity: (32 @0) + (2:49 @1) + (11:26 @2) + (19:02 @3) + (3:18 @4) 14.15 km (22.9 kph) +135m
ahr:146 max:164 rhr:83 slept:5.0 weight:64kg (injured) shoes: Giant Roam XR1 (white)

Maitland<>Melville Ford. Planned to do the 20km Maitland Vale loop, but the bridge was closed for maintenance. Lucky I went CW today and hit the bridge at 6km rather than at 14km if I had gone anti-CW.

Sunday Jul 13, 2014 #

3 PM

Run (trail) 26:29 intensity: (42 @1) + (4:16 @2) + (9:31 @3) + (12:00 @4) 4.71 km (5:37 / km) +146m 4:52 / km
ahr:156 max:173 rhr:123 slept:8.0 weight:64kg (injured) shoes: Adidas PYV 702001

Yesterday Adam's U18 team won the Gold medal in the Athletics NSW 4x4km road relay (13:41). Bethany's U20 team won Silver (15:58).

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