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Training Log Archive: michalmy

In the 7 days ending Apr 7, 2015:

activity # timemileskm+m
  Orienteering4 4:49:03 19.09(15:08) 30.73(9:24) 46963 /78c80%
  Gym1 1:00:01 6.96(8:37) 11.2(5:22)
  Warm up / cool down2 17:20 1.5(11:32) 2.42(7:10) 7
  Map only1 1
  Bike1 1 0.0(2.2/h) 0.0(3.6/h)
  Total8 6:06:26 27.56(13:18) 44.35(8:16) 47663 /78c80%
  [1-5]6 6:06:10
averages - sleep:7.3 rhr:100 weight:64kg

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Tuesday Apr 7, 2015 #

Bike (service) 1 [0] 0.0 km (0.0 kph)
slept:6.0 weight:64kg (rest day) shoes: Giant Roam XR1 (white)

Back to work after an exhausting long weekend in South Australia. Collected Giant hybrid from the shop after service. $50. Both hubs repacked. The bikeguy said there were still a few rattles that he wouldn't be able to fix without dismantling the bike entirely. Bought a replacement Shimano gear lever cover last week from Turramurra for $5. The Maitland shop said earlier that it couldn't be done and I would need to buy a whole new set ($250+)! Cheap services at Maitland, but I wouldn't trust their advice without getting a second opinion.

Monday Apr 6, 2015 #

9 AM

Orienteering race (Australian 3-Days MD) 1:19:19 intensity: (10 @1) + (12 @2) + (9:13 @3) + (1:05:46 @4) + (3:58 @5) ***** 8.77 km (9:02 / km) +131m 8:25 / km
ahr:159 max:175 spiked:12/17c rhr:96 slept:7.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Mulga Valley" via Whyte Yarcowie, SA. M55A / Course 9: 6.0km, +180m, 16c. GPS trace only started just before #3. Much better today, only minor errors. Too far right at #2 (lost 30"). Too far left at #6 (1:50). A bit left at #8 (45"). Disoriented on way to #10 (4:00). Lost control count at #14 (2:00). Total errors ~ 9 minutes. Getting better at navigating in erosion gullies. Best leg #7 (14th). Best position 35th (#7). 26th/34 today (42nd/55 on C9); climbed back to 27th/35 overall in M55A. Total 3D time: 4h18:44. Really exhausted and want to sleep until next weekend.


Day 3 Course 9 - Splits

Sunday Apr 5, 2015 #

10 AM

Warm up / cool down (bush trail) 7:17 intensity: (4 @0) + (28 @1) + (2:27 @2) + (4:18 @3) 1.07 km (6:48 / km) +6m 6:37 / km
ahr:130 max:146 rhr:85 shoes: Nike Air Pegasus 30 (blue)

Orienteering race (Australian 3-Days LD) 1:57:30 intensity: (8 @1) + (11:02 @2) + (47:18 @3) + (52:39 @4) + (6:23 @5) ***** 10.88 km (10:48 / km) +187m 9:57 / km
ahr:149 max:174 spiked:12/15c rhr:97 slept:8.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Tundarri" via Whyte Yarcowie, SA. M55A / Course 9: 5.7km, +190m, 14c. Running great to #7 (16:26 elapsed) then disaster on the long 1.1km leg to #8. Ended up in the wrong ravine(s). Spent 55:47 on this leg, and used up lots of energy. Estimated loss of 35', extra 2.3km run and +60m unnecessary climbing. Also lost 10' on #12 (did not run far enough) and 45" on #13 (too far right). Not so much fun today. Seriously contemplated DNFing. 33rd/33 today; slipped to 30th overall in M55A. 58th/58 on C9. Best leg #4 (16th). Best position 26th (#4).


Day 2 Course 9 - Splits

Saturday Apr 4, 2015 #

10 AM

Orienteering race (Australian 3-Days MD) 1:06:54 intensity: (13 @2) + (2:21 @3) + (52:25 @4) + (11:55 @5) ***** 7.18 km (9:19 / km) +146m 8:27 / km
ahr:163 max:179 spiked:16/20c rhr:115 slept:8.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Wonna Ck" via Whyte Yarcowie, SA. M55A / Course 9: 4.8km, +180m, 19c. Confused at #2 (lost 5:30). Tripped/crashed on low fence wire on way to #6. Long way to #6 via #8 & #7 - but worked out well for return. Hit gully too high at #6 (1:50). Wrong gully at #13 (1:30). Confused in erosion gullies at #16 (4:00). Total errors ~ 13 minutes. Literally double Warren Key's time (but beat him by 1s on #F). Enjoyable - 2 days to go. 26th/34 in M55A. 46th/58 on C9. Best leg #17 (7th). Best position 30th (#1).


Day 1 Course 9 - Splits

Friday Apr 3, 2015 #

Event: Public Prologue: Jamestown
 
Event: 2015 Australian Three Days
 
1 PM

Warm up / cool down (XC) 10:03 intensity: (1:15 @1) + (1:39 @2) + (5:17 @3) + (1:52 @4) 1.35 km (7:27 / km) +1m 7:26 / km
ahr:136 max:163 rhr:100 shoes: Nike Air Pegasus 30 (blue)

Jamestown streets.
2 PM

Orienteering race (sprint) 25:20 intensity: (11 @2) + (20 @3) + (11:20 @4) + (13:29 @5) *** 3.9 km (6:30 / km) +5m 6:27 / km
ahr:168 max:180 spiked:23/26c rhr:124 slept:8.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Australian 3-Days Prologue, "Jamestown" SA. Medium course: 3.6km, +10m, 25c. Took a while to get used to the 1:4000 scale. Slow to #1 (lost 1:40), overran #4 (3:00), overran #13 (20s). Good in the technical school areas. 36th/127. Best leg #26F (3rd). Within the fastest 6 times on #3, 7-9, 18, 21, F.


Public Prologue Course 2 - Splits

Thursday Apr 2, 2015 #

9 AM

Map only 1 [0] 0.0 km
slept:7.0 weight:64kg (rest day)

Qantas Boeing 737-800. Perth>Adelaide (2114km). Then drove 220km to Jamestown, SA.

Wednesday Apr 1, 2015 #

7 AM

Gym (exercise bike) 1:00:01 intensity: (10 @0) + (1:36 @1) + (7:30 @2) + (45:29 @3) + (5:16 @4) 11.2 km (5:22 / km)
ahr:138 max:157 rhr:84 slept:7.0 weight:64kg

Mont Clare Gym, East Perth. Mostly at resistance levels 6-7. Distance seems a fair bit off but I have recorded it for reference purposes. Soaking wet from sweat. In Perth to audit Tomingley gold mine. Returning home via Adelaide for the Aus 3D carnival over the Easter weekend.

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