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Training Log Archive: michalmy

In the 7 days ending Jun 13, 2017:

activity # timemileskm+m
  Orienteering3 2:07:18 8.05(15:49) 12.95(9:50) 45232 /44c72%
  Bike2 56:08 11.98(12.8/h) 19.28(20.6/h) 263
  Walk1 23:44 0.97(24:22) 1.57(15:09) 37
  Warm up / cool down3 13:37 1.1(12:22) 1.77(7:41) 99
  Total7 3:40:47 22.1(9:59) 35.57(6:12) 85132 /44c72%
  [1-5]7 3:40:10
averages - sleep:6.5 rhr:97 weight:65kg

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WeThFrSaSuMoTu

Tuesday Jun 13, 2017 #

1 PM

Bike hills (road) 37:36 intensity: (30 @0) + (53 @1) + (6:37 @2) + (23:10 @3) + (6:26 @4) 13.12 km (20.9 kph) +217m
ahr:137 max:158 rhr:84 slept:4.65 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (ACW). Touched 54.8km/h descending Bettington Road. 18°C. TE 2.8.
7 PM

Walk (commuting) 23:44 [1] 1.57 km (15:09 / km) +37m 13:33 / km
weight:65kg

Berowra Station>Home. 16°C.

Monday Jun 12, 2017 #

9 AM

Warm up / cool down (hill) 5:43 intensity: (8 @1) + (53 @2) + (35 @3) + (4:07 @4) 0.78 km (7:21 / km) +48m 5:36 / km
ahr:146 max:159 rhr:96 weight:65kg shoes: Nike Air Pegasus 30 (blue)

Jog to start. 5°C. TE 1.8.

Orienteering race (A3D / QBIII / SL7 SD) 20:46 intensity: (8 @2) + (2:20 @3) + (15:06 @4) + (3:12 @5) **** 2.52 km (8:14 / km) +73m 7:11 / km
ahr:161 max:176 spiked:13/18c rhr:114 slept:7.8 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Charles Sturt University", Wagga Wagga. M55AS / Course 6: 1.7km, +40m, 17c. 2nd/8 in M55AS (1:43 behind Dale Wallace); 18th/68 on C6. Very panicky and flustered today. Should have beaten Dale if I was calmer. Overshot #1 (lost 2:30). Good #2-9 but started to run to #11 next and had to run back #10 (-1'). Punched #13 before #12 and had to go back (-1:15) -- glad I doubled checked the control nos (73 v 72). Circuitous route to #14 (not shown on GPS) but good #15/16/F. Best legs: #7/9/11/17/F (1st/68); #2/6 (2nd/68). Best pos: 14th/68 (#9). Finished in second place overall for the weekend, 4:49 behind Dale, after overnight leader DNS. 5°C. TE 3.1.




Approaching #17

Day 3 6 - Splits

Sunday Jun 11, 2017 #

11 AM

Warm up / cool down (trail) 2:03 intensity: (1 @1) + (21 @2) + (1:24 @3) + (17 @4) 0.27 km (7:42 / km) +25m 5:17 / km
ahr:141 max:150 rhr:108 weight:65kg shoes: Nike Air Pegasus 30 (blue)

Murraguldrie State Forest. Jog up hill to start area. 14°C. TE 1.2.

Orienteering race (A3D / QBIII / SL6 LD) 48:24 intensity: (3 @1) + (20 @2) + (4:33 @3) + (36:46 @4) + (6:42 @5) **** 5.03 km (9:37 / km) +138m 8:27 / km
ahr:160 max:177 spiked:9/11c rhr:104 slept:7.95 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Burngoogee", Murraguldrie State Forest, Kyeamba. M55AS / Course 10: 3.9km, +90m, 10c. 1st/10 in M55AS (15" ahead of Michael Burt); 11th/87 on C10. No major errors today. Compass to #1/2/3. A little slippery on rocky areas of slope. Drifted left at #3. Tried to run fast on main road route choice on long leg to #4. Initially held up by thorny bushes on run to road. Ran up minor track to boulder cluster then bearing into #4. Perfect. Compass to #5/6/7. Slowed by fallen trees on long leg #8, compass in from road junction, then minor track bend. Tricky contours in approach to #9 and distracted by a nearby control. Compass to #10 and sprint to #F. Best legs: #6 (1st), #F (2nd). Best pos: 9th/87 (#2). Moved into third place overall. 15°C. TE 4.0.




Possibly near #9

Day 2 Course 10 - Splits

Saturday Jun 10, 2017 #

Event: 2017 Australian 3 Days
 
1 PM

Warm up / cool down (trail) 5:51 intensity: (1 @0) + (1:03 @1) + (2:58 @2) + (1:49 @3) 0.73 km (8:01 / km) +26m 6:48 / km
ahr:122 max:149 rhr:85 weight:65kg shoes: Nike Air Pegasus 30 (blue)

Rowan (Wagga Wagga). 5 hour drive from Sydney. 16°C. TE 1.2.
2 PM

Orienteering race (A3D / QBIII / SL5 MD) 58:08 intensity: (12 @2) + (7:04 @3) + (44:26 @4) + (6:26 @5) ***** 5.39 km (10:47 / km) +241m 8:49 / km
ahr:160 max:180 spiked:10/15c rhr:110 slept:5.4 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Connorton", Rowan (Wagga Wagga). M55AS / Course 10a: 3.3km, +130m, 14c. 4th/11 in M55AS (10:56 behind Michael Burt); 19th/51 on C10a. Happy with most legs except #10 which probably cost me a win today. Overran #1 (lost 3'). Good bearings to #2/3. Contoured around hill to #4. Good bearings to #5/6. Drifted a bit left at #7 (-1'). A bit high at #8 (-1'). Distracted at #9 (-50"). Good route choice around big gully to useful AP at track bend but stuffed up 150m bearing into #10 (-9'). Small time losses on #11/12/13 if I was being really tough on myself. Sprinted into #14 & #F. Best leg: #F (1st/51). Best pos: 11th/51 (#6). 18°C. TE 4.0.




Approching the final control

Day1 Course 10a - Splits

Friday Jun 9, 2017 #

1 PM

Bike (road) 18:32 intensity: (6 @0) + (2:19 @1) + (6:57 @2) + (5:45 @3) + (3:25 @4) 6.16 km (19.9 kph) +46m
ahr:122 max:156 rhr:72 slept:6.5 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta Park. 1 x 3.15km lap in 6:43 (PB 6:21). First ride since Monday due to meetiings and rain. One fast lap of the park. Spotted old Dot (W70+) from Bankstown Sports doing a 3km training run in the park. Nearly ran over multiple pedestrians on three separate occasions around Westfields. They were crossing against a red light and didn't look to their right to see me. 19°C. TE 2.3.

End of my first 12 months based at Parramatta: 2462km, +24,837m, 113h17'24" (159 sessions). Compared with my final year at Maitland: 1010km, +6580m, 45h8'51" (41 sessions).

Parramatta Park - 1 lap - Splits

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