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Training Log Archive: michalmy

In the 7 days ending Apr 18, 2015:

activity # timemileskm+m
  Bike4 2:47:32 38.24(13.7/h) 61.53(22.0/h) 444
  Orienteering3 1:37:05 6.46(15:01) 10.4(9:20) 22033 /37c89%
  MTB2 46:10 7.32(9.5/h) 11.77(15.3/h) 202
  MTBO1 28:19 3.03(9:21) 4.87(5:49) 1026 /7c85%
  Warm up / cool down1 10:08 0.91(11:09) 1.46(6:56) 24
  Total8 5:49:14 55.95(6:15) 90.04(3:53) 99239 /44c88%
  [1-5]8 5:48:06
averages - sleep:5.6 rhr:101 weight:64.3kg

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SuMoTuWeThFrSa

Saturday Apr 18, 2015 #

Event: NSW State League #3 - Pelaw Main / #4 - Wallaroo - Balickera/Hamburgers Tra
 
1 PM

Warm up / cool down (XC) 10:08 intensity: (2 @1) + (10:06 @2) 1.46 km (6:56 / km) +24m 6:24 / km
ahr:120 max:128 rhr:109 shoes: Nike Air Pegasus 30 (blue)

Orienteering race (SL3 / MD) 1:04:03 intensity: (16 @2) + (11:50 @3) + (49:37 @4) + (2:20 @5) **** 6.55 km (9:47 / km) +73m 9:16 / km
ahr:156 max:176 spiked:20/24c rhr:120 slept:7.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Mining Mystery", Pelaw Main. Hard 2 / M55A: 4.6km, +85m, 23c. Apart from a bad first leg, I was pretty happy overall. Overran #1 (lost 7:00). Possibly fastest on #2. Bad route to #3 (1:30). Good longer leg to #6. Possibly could have done a better route to #12. Short at #17 (1:30). 37th/47 on H2 (7th/11 in M55A). Best leg #2 (3rd). Highest position: 37th (21-24F).


SL3 - Hard 2 - Splits

Friday Apr 17, 2015 #

1 PM

MTB (trails) 27:42 intensity: (8 @0) + (24 @1) + (5:12 @2) + (18:06 @3) + (3:52 @4) 9.08 km (19.7 kph) +47m
ahr:138 max:157 rhr:85 slept:5.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Walka loop.

Thursday Apr 16, 2015 #

1 PM

Bike (road) 34:00 intensity: (16 @0) + (6:48 @1) + (17:37 @2) + (9:17 @3) + (2 @4) 10.28 km (18.1 kph) +37m
ahr:121 max:150 rhr:87 slept:5.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Mt Dee loop. A bit lethargic today. Might be coming down with a cold. Can't get the new flu jab for another couple of weeks.

Wednesday Apr 15, 2015 #

1 PM

Bike (road) 36:18 intensity: (20 @0) + (1:23 @1) + (7:19 @2) + (20:57 @3) + (6:19 @4) 13.89 km (23.0 kph) +121m
ahr:137 max:160 rhr:82 slept:5.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-The Verge loop.

Tuesday Apr 14, 2015 #

1 PM

Bike (road) 41:31 intensity: (8 @0) + (26 @1) + (4:57 @2) + (35:00 @3) + (1:00 @4) 16.58 km (24.0 kph) +51m
ahr:136 max:152 rhr:82 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Brush Farm loop.

Monday Apr 13, 2015 #

1 PM

Bike long (hills) 55:43 intensity: (16 @0) + (34 @1) + (10:40 @2) + (35:24 @3) + (8:49 @4) 20.78 km (22.4 kph) +235m
ahr:138 max:162 rhr:80 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Melville loop (CW). Still sore from yesterday's falls.

Sunday Apr 12, 2015 #

Event: NSW DuO Adventure Championships
 
9 AM

Orienteering race (NSW DuO Champs) 11:06 intensity: (5 @1) + (17 @2) + (26 @3) + (8:45 @4) + (1:33 @5) ** 1.64 km (6:46 / km) +35m 6:07 / km
ahr:160 max:178 spiked:11/11c rhr:103 slept:6.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Castle Hill Showground". Hard 2: Scatter-O, any 10/12c.

MTBO race (NSW DuO Champs) 28:19 intensity: (12:09 @3) + (16:10 @4) *** 4.87 km (5:49 / km) +102m 5:16 / km
ahr:152 max:165 spiked:6/7c rhr:134 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Castle Hill". Hard 2, 4km, 6c. Crashed just after transition, lucky I was still on the grass. For some reason I headed to #5 after #1.



10 AM

Orienteering race (NSW DuO Champs) 21:56 intensity: (10:52 @3) + (11:04 @4) *** 2.21 km (9:55 / km) +112m 7:55 / km
ahr:151 max:167 spiked:2/2c rhr:130 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Castle Hill". Hard 2, 3.5km, 8c.Started out on second run leg of DuO. Tripped on a rock and fell heavily on way to #3. Decided to abandon course, collect bike and return to start.


MTB warm up/down (NSW DuO Champs) 18:28 intensity: (10:00 @2) + (8:28 @3) 2.69 km (8.7 kph) +155m
ahr:129 max:147 rhr:104 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Castle Hill". Hard 2, 6.5km, 8c. Course abandoned, DNF.



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