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Training Log Archive: michalmy

In the 7 days ending Feb 21, 2016:

	activity	#	time	miles		km		+m
	Official	1	1:21:36	4.23	(19:19)	6.8	(12:00)
	Physical work	1	47:10	0.86	(54:41)	1.39	(33:59)	15
	Walk	1	36:47	2.36	(15:36)	3.8	(9:42)	34
	Orienteering	1	28:09	2.46	(11:28)	3.95	(7:07)	31	16 /	21c	76%
	Warm up / cool down	1	3:45	0.38	(9:46)	0.62	(6:04)
	Total	4	3:17:27	10.29	(19:12)	16.55	(11:56)	80	16 /	21c	76%
averages - sleep:6.3 rhr:104 weight:64kg

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Sunday Feb 21, 2016 #

Event: Sydney Sprint Series 2016 Race #7 - St Ives

1 PM

Physical work (lawnmowing) 47:10 1.39 km (33:59 / km) +15m 32:14 / km
ahr:114 max:130 rhr:92 slept:8.85 weight:64kg shoes: Adidas PYV 702001

Back yard. 25°C. TE 1.3.

5 PM

Warm up / cool down (road) 3:45 0.62 km (6:04 / km)
ahr:148 max:164 rhr:107 shoes: Nike Air Pegasus 30 (blue)

26°C. TE 1.5.

Orienteering race (sprint) 28:09 *** 3.95 km (7:07 / km) +31m 6:51 / km
ahr:178 max:189 spiked:16/21c rhr:125 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"The Big Show", St Ives Showground. 3.1km, 20c. 34th/67 (4th/8 in SVM). Best leg: #11 (5th). Best pos: 26th (#14 & #16). Overran #4 (lost 1:20), #15 (-25"), #17 (-50"), #18 (-40"), #20 (-1:50). Total time lost 5:05. Apart from #4, where I thought more rockfaces should have been mapped, the other mistakes were due to not looking at the CD list early enough. Started to feel my R achilles flare up again on the run home. 4cm leech on shoe. Cadence avg 149, max 186. 26°C. TE 4.1.

Sprint course - Splits

Saturday Feb 20, 2016 #

8 AM

Official (ANSW field judge) 1:21:36 [1] 6.8 km (12:00 / km)
slept:5.75 weight:64kg shoes: Asics Gel Advantage 3 (black)

NSW Masters Athletics Championships, Sydney Olympic Park, Homebush. I wasn't planning to work this weekend, but ANSW were desperate and called me in during the week. Judged long jump, pole vault, shot put & discus events.

Wednesday Feb 17, 2016 #

4 PM

Walk (path) 36:47 3.8 km (9:42 / km) +34m 9:17 / km
ahr:111 max:131 rhr:91 slept:6.8 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Brisbane-South Bank loop. Early finish. Felt like I had to get out and about. 29°C. TE 1.2.

Monday Feb 15, 2016 #

6 PM

Note
slept:3.8 weight:64kg (injured) (rest day)

R achilles a bit sore after Sunday's sprint-O. Should have expected that after a 3km run on hard surfaces. In Brisbane this week to audit Anglo American coal. I was really looking forward to having a swim after work but the hotel pool is closed for maintenance for the whole week.

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