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Training Log Archive: michalmy

In the 7 days ending Feb 18, 2017:

activity # timemileskm+m
  Bike5 3:32:53 49.33(13.9/h) 79.4(22.4/h) 884
  Official1 1:16:55 1.99(38:37) 3.2(24:00)
  Orienteering2 37:37 3.44(10:56) 5.54(6:47) 4348 /51c94%
  Walk1 6:01 0.19(31:26) 0.31(19:32)
  Warm up / cool down1 3:24 0.36(9:24) 0.58(5:51)
  Total9 5:36:50 55.32(6:05) 89.03(3:47) 92748 /51c94%
  [1-5]9 5:34:38
averages - sleep:6 rhr:88 weight:63kg

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Saturday Feb 18, 2017 #

Event: Saturday Orienteering Series - Knox Grammar Prep School
 
9 AM

Orienteering race (SOS sprint) 19:31 intensity: (1 @1) + (20 @2) + (24 @3) + (8:12 @4) + (10:34 @5) *** 2.85 km (6:51 / km) +29m 6:31 / km
ahr:167 max:178 spiked:26/28c rhr:109 slept:6.6 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Knox Grammar Preparatory School". Long: 2.1km, 27c. 8th/77 (+5:15 behind Duncan). Sprint distance format with a map turnover at #16. Lots of people about the school watching the cricket on two fields as well as half the junior and senior Knox boys out on the course. Only problems trying to find a way through the high fence to #13 (lost 20") and wrong side at #14 (-20'). Best leg: #9 (1st). Best pos: 8th (#11, #25-F). Best run so far in 2017. 27°C. TE 3.1.

1 PM

Official (ANSW chief finish judge) 1:16:55 [1] 3.2 km (24:00 / km)
weight:63kg shoes: Asics Gel Advantage 3 (black)

NSW 5000m Championships, Sydney Olympic Park, Homebush. One woman was disqualified in the B race for pacing (IAAF 144.2). She deliberately slowed down to get a lap behind her team mate then sped up again when her team mate caught her. The men's A race was won in 14:13. Meeting suspending in late afternoon for 30' due to lightning. 1.30-9.30pm. 27°C.

Long Line Course - Splits

Friday Feb 17, 2017 #

10 AM

Walk (Telehealth trial) 6:01 [1] 0.31 km (19:32 / km)
ahr:105 max:109 rhr:98 weight:63kg

Parramatta. Multiple laps of a 7m straight for 6 minutes. Post stem cell transplant research program. 19-week mark. 31°C. 50%rh. TE 1.0.
1 PM

Bike (path/road) 44:50 intensity: (28 @0) + (1:31 @1) + (15:48 @2) + (27:03 @3) 16.66 km (22.3 kph) +197m
ahr:125 max:149 rhr:70 slept:6.3 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (ACW). 37°C. 29%rh. TE 2.3.

Thursday Feb 16, 2017 #

12 PM

Bike (path) 49:15 intensity: (22 @0) + (17 @1) + (7:35 @2) + (34:26 @3) + (6:35 @4) 19.38 km (23.6 kph) +160m
ahr:138 max:158 rhr:79 slept:7.15 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Sydney Olympic Park loop (ACW). 35°C. 31%rh. TE 2.8.

Wednesday Feb 15, 2017 #

1 PM

Bike (road/path) 34:48 intensity: (34 @0) + (2:11 @1) + (10:27 @2) + (20:55 @3) + (41 @4) 13.05 km (22.5 kph) +119m
ahr:131 max:152 rhr:79 slept:5.6 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (CW). 28°C. TE 2.4.

Tuesday Feb 14, 2017 #

12 PM

Bike hills (road) 37:15 intensity: (33 @0) + (57 @1) + (15:14 @2) + (17:59 @3) + (2:32 @4) 13.16 km (21.2 kph) +234m
ahr:131 max:156 rhr:71 slept:5.05 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (ACW). Touched 51.9km/h descending Bettington Road; 51.6km/h descending North Rocks Road. 23°C. TE 2.5.

Monday Feb 13, 2017 #

1 PM

Bike (path/road) 46:45 intensity: (15 @0) + (2:49 @1) + (14:23 @2) + (29:18 @3) 17.15 km (22.0 kph) +175m
ahr:130 max:149 rhr:84 slept:6.45 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). 27°C. TE 2.4.

Sunday Feb 12, 2017 #

Event: Sydney Sprint Series 2017 Race #6 - Nirimba
 
5 PM

Warm up / cool down (road) 3:24 intensity: (11 @1) + (1:22 @2) + (1:51 @3) 0.58 km (5:51 / km)
ahr:129 max:140 rhr:96 weight:63kg shoes: Nike Air Pegasus 30 (blue)

Nirimba Educational Precinct, Schofields. 27°C. TE 1.1.

Orienteering race (sprint) 18:06 intensity: (7 @1) + (9 @2) + (30 @3) + (13:08 @4) + (4:12 @5) ** 2.69 km (6:44 / km) +14m 6:33 / km
ahr:163 max:176 spiked:22/23c rhr:102 slept:5.15 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Nirimba", Quakers Hill, 1.9km, 22c. 41st/85. Really annoyed with myself today as I should have been well suited to this course/map. Overran #2 and ended up at #5, but didn't realise it (stairs, ctrl above eye level). Somehow managed to find #3 and #4 before ending up at #5 again. Doh! Quickly did the #2-3-4-5 loop to fix myself up but lost 3' in the exercise. So my route started out as 1-5-3-4-5-2-3-4-5-6 ... Not surprising that I was ranked 4th/2nd/8th for legs 3/4/5. Best post: 19th (#1). Best other leg: #20 (6th). 26°C. TE 3.0.


Sprint - Splits

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