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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: michalmy

In the 7 days ending Oct 7, 2017:

activity # timemileskm+m
  MTBO4 4:37:52 42.24(6:35) 67.97(4:05) 122969 /74c93%
  Orienteering1 47:10 3.35(14:05) 5.39(8:45) 10611 /15c73%
  MTB2 16:31 2.31(8.4/h) 3.72(13.5/h) 75
  Bike1 14:11 3.35(14.2/h) 5.39(22.8/h) 47
  Total8 5:55:44 51.25(6:56) 82.48(4:19) 145780 /89c89%
  [1-5]8 5:54:55
averages - sleep:6.8 rhr:98 weight:66kg

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SuMoTuWeThFrSa

Saturday Oct 7, 2017 #

10 AM

MTBO race (AUS MTBO Sprint) 48:13 intensity: (5 @1) + (28 @2) + (39:29 @3) + (8:11 @4) *** 11.21 km (4:18 / km) +149m 4:02 / km
ahr:143 max:157 spiked:19/22c rhr:105 slept:6.5 weight:66kg shoes: Giant XTC 27.5 2 (red)

"Wingello Village". M50 / Course 2: 10km, +100m, 21c. 22nd/22 (17:07 behind Andrew Skelton, NZ). Misread purple line as a track and turned too early for #4 (lost 1'). Missed turn to road crossing and went off map (-5'). Swooped by snapping magpie. Overran #15 (-1'). Happy with the final 6 controls in the bush maze behind the school. Overall, just too slow. Best leg: #20 (18th/47 on C2). Best pos: 34th/47 (#3). 25psi (too hard). 9°C. TE 3.1.
Relive: https://www.relive.cc/view/g14714443802

1 PM

MTB warm up/down (trail) 4:59 intensity: (22 @1) + (1:09 @2) + (3:28 @3) 1.04 km (12.5 kph) +35m
ahr:131 max:144 rhr:103 weight:66kg shoes: Giant XTC 27.5 2 (red)

Wingello State Forest. Slow ride up the hill to the start. 16°C. TE 1.5.
2 PM

MTBO race (AUS MTBO Middle) 1:16:58 intensity: (19 @2) + (37:57 @3) + (38:42 @4) **** 14.92 km (5:09 / km) +401m 4:33 / km
ahr:149 max:162 spiked:12/13c rhr:111 weight:66kg shoes: Giant XTC 27.5 2 (red)

"The Quarries - Wingello State Forest". M50 / Course 2: 15.5km, +340m, 12c. 14th/23 (19:28 behind David King, NZ). Only problem was near #4. I thought I had reached the mapped track junction but it was really an unmapped junction shown on the map as a purple line. Lost 4' looking left whereas I should have gone right. Well down in the placings but only about 15' away from the podium so much better than the morning race. Best leg: #2 (21st/48 on C2). Best pos: 24th/48 (#2). 20psi. 16°C. TE 3.5.
Relive: https://www.relive.cc/view/g14717002477


Sprint Course 2 - Splits

Middle Course 2 - Splits

Friday Oct 6, 2017 #

3 PM

MTBO race (75min score) 1:11:33 intensity: (18 @1) + (45 @2) + (25:59 @3) + (44:31 @4) ** 19.81 km (3:37 / km) +404m 3:17 / km
ahr:152 max:169 spiked:21/21c rhr:97 slept:9.4 weight:66kg shoes: Giant XTC 27.5 2 (red)

"Penrose State Forest". Found 20/25 controls. 40/48 points (3:27 early). 15th/90. Started slowly, but probably rode harder than I needed to for a practice event. Did all my planned controls except 191 near the end - too many contours - which would probably have made me late. Actual: 184-192-195-232-194-229-187-230-198-231-199-228-186-227-189-188-193-226-181-182-F. Left out 5 controls on E side of Baronga Creek. One kangaroo. 30psi. 18°C. TE 3.7.
Relive: https://www.relive.cc/view/g14698721059

Wednesday Oct 4, 2017 #

Event: 2017 Australian MTBO Carnival
 
5 PM

MTB (trails) 11:32 intensity: (45 @0) + (2:23 @1) + (4:29 @2) + (3:44 @3) + (11 @4) 2.69 km (14.0 kph) +40m
ahr:122 max:151 rhr:83 slept:6.7 weight:66kg shoes: Giant XTC 27.5 2 (red)

Belanglo State Forest. Short loop before the night championships. 16°C. TE 1.6.
Relive: https://www.relive.cc/view/g14660481789
7 PM

MTBO race (NSW Night MTBO) 1:21:08 intensity: (39 @2) + (4:22 @3) + (1:10:38 @4) + (5:29 @5) ** 22.02 km (3:41 / km) +274m 3:28 / km
ahr:161 max:174 spiked:17/18c rhr:114 weight:66kg shoes: Giant XTC 27.5 2 (red)

"Belanglo State Forest". 75 min score. Found 16/24 controls. Net 23/46 points (30 gross less 7 time penalties). A bit too ambitious. Planned to do the contols N of the main E-W road. Left out a few extreme N controls but picked up a few S of the main rain to offset some time losses. In hindsight I should have done the S controls plus the closest N controls. This might have got me a score in the mid-30s. Actual: 106-117-114-115-120-108-122-116-113-121 [missed 100; abandoned 124] 103-104-112-123-102-110-F. 30psi. 14°C. TE 5.0.
Relive: https://www.relive.cc/view/g14660515657

Tuesday Oct 3, 2017 #

12 PM

Bike (road) 14:11 intensity: (1 @0) + (20 @1) + (5:26 @2) + (5:39 @3) + (2:45 @4) 5.39 km (22.8 kph) +47m
ahr:134 max:156 rhr:83 slept:4.75 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta Park. 1 x 3.15km lap (6:21; =PB). Testing out my knee after Sunday's fall. Seems OK, so I should be right for AUS MTBO at Wingello. 23°C. TE 2.1.
Relive: https://www.relive.cc/view/g14632209081

Parramatta Park - 1 lap - Splits

Sunday Oct 1, 2017 #

9 AM

Orienteering race (AUS Relay) 47:10 intensity: (3 @0) + (25 @1) + (32 @2) + (13:12 @3) + (32:33 @4) + (25 @5) **** 5.39 km (8:45 / km) +106m 7:58 / km
ahr:137 max:173 spiked:11/15c rhr:87 slept:6.65 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"Tambaroora South", via Hill End. Course 9 (hard leg) in the Mixed Relay: 4.0km, +75m, 14c. 9th/18; 12:59 behind a NZ guy. (Team finished 10th/18; 47:42 behind another NSW.) Started at the back of the mass first leg start with Ian Jessup (who I kept dropping behind and repassing). Went with the flow for #1-3. Drifted a bit right near #4 but used the gully to zero in. Drifted right approaching #5. Right again at #6 into wrong gully network (lost 2:30). Back on track at #7. Bad exit and slow to #8 (-2'). Slow, straight to #9-10-11. Drifted left near #12 and ended up at #13. New bearing to #12 but lost 3:30. Good leg to #13 ! Confused in open area near #14; tripped and banged L knee on a rock (-35"). Sprinted to the finish after tagging Jim Forbes for the moderate leg. 10°C. TE 3.4.
Relive:https://www.relive.cc/view/g14589405738

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