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Training Log Archive: michalmy

In the 7 days ending May 13, 2018:

activity # timemileskm+m
  Bike5 3:08:45 41.93(13.3/h) 67.47(21.4/h) 634
  Walk4 1:22:25 4.09(20:10) 6.58(12:32) 142
  Orienteering2 1:00:15 3.76(16:01) 6.06(9:57) 19931 /35c88%
  Warm up / cool down2 10:57 1.13(9:41) 1.82(6:01) 30
  Total12 5:42:22 50.91(6:44) 81.93(4:11) 100531 /35c88%
  [1-5]12 5:41:57
averages - sleep:6.2 rhr:96 weight:67kg

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MoTuWeThFrSaSu

Sunday May 13, 2018 #

Event: ACT Middle Distance Championships: ACT League #6 & NSW League #6, Orroral C
 
10 AM

Warm up / cool down (mixed) 3:13 intensity: (2 @1) + (6 @2) + (6 @3) + (2:40 @4) + (19 @5) 0.46 km (6:56 / km) +12m 6:09 / km
ahr:160 max:175 rhr:92 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

Orroral Campground, Rendezvous Creek ACT. Felt a bit stiff today. 13°C. TE 1.4.

Orienteering race (ACT MD Champs / NSW SL6) 42:18 intensity: (11 @2) + (11:11 @3) + (29:09 @4) + (1:47 @5) **** 3.31 km (12:48 / km) +152m 10:24 / km
ahr:156 max:179 spiked:8/11c rhr:117 slept:6.35 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Orroral Crossing", Rondezvous Creek ACT. M45AS/Hard 4: 2.5km, 10c. 2nd/4 in M45AS (1:21 behind of Andrew Hobson). #20h/48 on H4. Best legs: #F (8th); #5 (9th). Best pos: 17th (#1).
#1 - straight. #2 - followed track on other side of fence, ctrl was higher than expected (lost 45"). #3 - no fixed plan, didn't go low enough at first (-3'). #4--7 - OK. (Robert Bradley did a big faceplant on a rock when crossing the creek on #5-6 leg just in front of me. Lots of of blood from a cut on his forehead. I though he might continue but he DNFd.) #8 - awful leg contouring through the green. #9 - drifted right (-50"). #10 - OK. #11 - fast finish. Not a great map for me. Unable to run much. Vegetation very scratchy. 2 kangaroos. 14°C. TE 3.4.
Relive (with pics of #1, 9 & 10): https://www.relive.cc/view/g20552352668

Had to change a flat tyre on the rental car before I could leave the car park. I wonder how much Europcar is going to charge me for that one tomorrow.


Course 4 - Splits

Saturday May 12, 2018 #

Event: ACT Sprint Distance Championships: ACT League #5 & NSW League #5, Canberra
 
1 PM

Warm up / cool down (park) 7:44 intensity: (4 @0) + (12 @1) + (18 @2) + (1:15 @3) + (5:55 @4) 1.36 km (5:42 / km) +18m 5:21 / km
ahr:151 max:166 rhr:86 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

Canberra Grammar School, Red Hill ACT. 13°C. TE 2.3. Light rain. Felt fast and ready to race after my warm-up from 1330 for a 1408 start, only to be told that my start time had been pushed back to 1452.
2 PM

Orienteering race (ACT SD Champs / NSW SL5) 17:57 intensity: (3 @2) + (20 @3) + (6:00 @4) + (11:34 @5) *** 2.75 km (6:31 / km) +47m 6:01 / km
ahr:171 max:185 spiked:23/24c rhr:120 slept:6.5 weight:67kg shoes: Nike Zoom Flyknit Streak

"Canberra Grammar School", Red Hill ACT. M45AS/Hard 5: 2.6km, 23c. 1st/5 in M45AS (1:53 ahead of Andrew Hobson). 5th/19 on H5. Best legs: 16,18,23,F (1st/19). Best pos: 5th/19 (#3,11-16,19-F).
I sort of knew what to expect having run this map at the Aus Champs in 2013. Navigated very carefully this time. I might have taken a longer route to #12 as I wasn't sure if a gate was open. Map flip at #13. Only error was heading up a staircase too early approaching #17 (lost 25"). My first ACT title in 35 years! 12°C. TE 3.1.
Relive: https://www.relive.cc/view/g20525761468


Course 5 - Splits

Thursday May 10, 2018 #

12 PM

Bike (road) 46:02 intensity: (42 @1) + (6:46 @2) + (28:49 @3) + (9:45 @4) 16.16 km (21.1 kph) +193m
ahr:140 max:162 rhr:96 slept:5.7 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (ACW). Dropped off a soft Borobi from the Comm Games at Maya's house. Hope she likes it. They were impossible to get after the first week. Worked hard on the way back. 26°C. TE 3.0.
Relive: https://www.relive.cc/view/g20460510202

Wednesday May 9, 2018 #

7 AM

Walk (commute) 20:24 [1] 1.59 km (12:51 / km) +59m 10:50 / km
weight:67kg

To Berowra Station. 15°C.
1 PM

Bike (road) 21:18 intensity: (2 @0) + (45 @1) + (3:10 @2) + (7:35 @3) + (9:46 @4) 8.56 km (24.1 kph) +65m
ahr:145 max:169 rhr:86 slept:6.6 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta Park. 2 x 3.15km laps (6:56, 6:49; PB is 6:21). Late lunch due to morning training course in the city. High tempo for the last lap and a third. 25°C. TE 2.9.
Relive: https://www.relive.cc/view/g20430562084
6 PM

Walk (commute) 19:47 [1] 1.7 km (11:37 / km) +24m 10:52 / km
weight:67kg

From Berowra Station. 21°C.

Parramatta Park - 2 laps - Splits

Tuesday May 8, 2018 #

12 PM

Bike (road/path) 47:37 intensity: (2 @0) + (2:05 @1) + (16:49 @2) + (27:16 @3) + (1:25 @4) 15.89 km (20.0 kph) +181m
ahr:132 max:154 rhr:88 slept:6.75 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta<>Toongabbie loop (CW). 25°C. TE 2.6.
Relive: https://www.relive.cc/view/g20393628977
7 PM

Walk (commute) 19:57 [1] 1.59 km (12:32 / km) +31m 11:26 / km
weight:67kg

From Berowra Station. 20°C.

Monday May 7, 2018 #

7 AM

Bike (commute) 6:45 [2] 1.69 km (15.0 kph) +50m
weight:67kg shoes: Giant Roam XR1 (white)

To Berowra Station. 15°C.
12 PM

Bike long (path) 1:07:03 intensity: (17 @0) + (28 @1) + (4:58 @2) + (48:45 @3) + (12:35 @4) 25.18 km (22.5 kph) +146m
ahr:142 max:160 rhr:81 slept:5.0 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta<>Kissing Point Park, Putney. 25°C. TE 3.2. Followed the bike path all the way to the end instead of going over Meadowbank or Ryde Bridges. Headwind both ways!
Relive: https://www.relive.cc/view/g20361002833
6 PM

Walk (commute) 22:17 [1] 1.69 km (13:09 / km) +29m 12:08 / km
weight:67kg

From Berowra Station. 22°C.

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