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Training Log Archive: michalmy

In the 7 days ending May 17, 2015:

activity # timemileskm+m
  Orienteering2 2:47:23 7.69(21:46) 12.37(13:32) 32718 /27c66%
  Bike3 2:04:59 28.41(13.6/h) 45.72(21.9/h) 381
  MTB2 1:18:02 12.66(9.7/h) 20.38(15.7/h) 242
  Warm up / cool down2 13:18 1.17(11:25) 1.88(7:05) 31
  Total9 6:23:42 49.92(7:41) 80.34(4:47) 98118 /27c66%
  [1-5]9 6:22:58
averages - sleep:5.5 rhr:95 weight:64kg

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MoTuWeThFrSaSu

Sunday May 17, 2015 #

Event: NSW State League #6 - NSW Long Distance Championships
 
7 AM

Warm up / cool down (XC) 7:56 intensity: (4 @0) + (1:19 @1) + (2:47 @2) + (3:17 @3) + (29 @4) 1.04 km (7:36 / km) +30m 6:39 / km
ahr:127 max:163 rhr:86 shoes: Nike Air Pegasus 30 (blue)

"Puddington", Garra.
8 AM

Orienteering race (SL6 / NSW LD Champs) 2:03:05 intensity: (7 @1) + (30:48 @2) + (1:10:42 @3) + (21:28 @4) ***** 8.3 km (14:50 / km) +235m 12:59 / km
ahr:138 max:165 spiked:10/15c rhr:101 slept:8.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Gumble Pinnacles", Garra (via Manildra). Hard 5 / M55A: 5.0km, +190m, 14c (16th*/20). An extreme early start (8.18) so I did not see any other people on my run, just a handful of macropods. Physically and technically difficult due to the plethora of boulders and fallen trees with limited viz. Mapped perfectly, because whenever I ran off course I was able to get back without backtracking. Mistakes: where do I begin? Missed #1 a bit left (lost 2:50). Started looking for #3 too early (2:00). 90 degree error on way to #5 (6:50). Misread contours (didn't trust compass) between #6-7 (11:00). Took a drink at #8 but forgot to punch (*MP - I know, I know ... punch first, then drink). Boulder at #11 was much higher than I first thought (9:30).


Hard 5 - Splits

Saturday May 16, 2015 #

Event: NSW State League #5 - Rocky Falls
 
12 PM

Warm up / cool down (trail) 5:22 intensity: (40 @2) + (3:14 @3) + (1:28 @4) 0.83 km (6:27 / km) +1m 6:24 / km
ahr:143 max:159 rhr:115 shoes: Nike Air Pegasus 30 (blue)

1 PM

Orienteering race (SL5 / MD) 44:18 intensity: (4 @2) + (3:31 @3) + (28:54 @4) + (11:49 @5) *** 4.07 km (10:53 / km) +92m 9:47 / km
ahr:163 max:176 spiked:8/12c rhr:126 slept:5.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Rocky Falls", Mullion State Forest. Hard 5 / M55A: 3.1km, +85m, 11c (14th/17). Missed top of creek at #2 and ran too far (lost 3:15). Didn't trust my bearing and stopped too soon to #3 (5:00). A bit high at #7 (0:30). Picked wrong track at #9 (1:00+). Best leg: #11 (6th/47 in H5). Best pos: 20th (#1).
Rodney has me put me down for an early start tomorrow (8:02, or 2 minutes after Mel) so I can help out when the main field starts (assuming I can get back in time). Set the alarm for 6.30!

2 PM

MTB warm up/down (trails) 25:46 intensity: (48 @1) + (7:44 @2) + (17:10 @3) + (4 @4) 5.99 km (13.9 kph) +119m
ahr:134 max:150 rhr:106 weight:64kg shoes: Giant XTC 27.5 2 (red)

Mullion State Forest. Cool down. 2 kangaroos.

Hard 5 - Splits

Friday May 15, 2015 #

1 PM

Bike (road) 37:20 intensity: (12 @0) + (1:26 @1) + (4:38 @2) + (28:41 @3) + (2:23 @4) 13.89 km (22.3 kph) +46m
ahr:137 max:154 rhr:79 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Waterforde Estate loop. Louth Park Rd has been open for about a week. The water level has dropped to 0.5m below the roadway. Wearing a new Timex HRM ($45). The old one never turned up. Much more comfortable and compact than the Garmin one I borrowed from Adam.

Thursday May 14, 2015 #

1 PM

Bike long (hills) 52:44 intensity: (8 @0) + (59 @1) + (1:06 @2) + (35:57 @3) + (14:34 @4) 20.18 km (23.0 kph) +245m
ahr:144 max:166 rhr:79 slept:4.0 weight:64kg shoes: Giant Roam XR1 (white)

Wednesday May 13, 2015 #

12 PM

Bike (road) 34:55 intensity: (20 @0) + (1:25 @1) + (11:40 @2) + (20:46 @3) + (44 @4) 11.65 km (20.0 kph) +90m
ahr:132 max:153 rhr:71 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Mt Dee loop. Just found out the Maitland Bunnings is still closed after the floods and may not reopen. New footbridge over the highway at the railway roundabout is now open.

Tuesday May 12, 2015 #

1 PM

MTB (trails) 52:16 intensity: (1:23 @1) + (15:24 @2) + (31:45 @3) + (3:44 @4) 14.39 km (16.5 kph) +123m
ahr:135 max:153 rhr:91 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Walka Reserve, Maitland. Abandoned planned long ride -- too windy. Lots of erosion on the trails. A large eucalyptus has come down across lower of the crosshill trails and the joining track between the middle and the lower trails is also blocked by debris. 14 kangaroos.

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