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Training Log Archive: michalmy

In the 7 days ending Mar 25, 2019:

activity # timemileskm+m
  Official1 2:08:18 3.32(38:37) 5.35(24:00)
  Bike4 2:07:08 25.84(12.2/h) 41.59(19.6/h) 395
  Orienteering1 1:21:40 4.6(17:45) 7.41(11:02) 2089 /14c64%
  Physio1 45:00
  Run1 30:23 2.58(11:46) 4.16(7:18) 76
  Total7 6:52:29 36.35 58.5 6789 /14c64%
  [1-5]7 6:50:57
averages - sleep:6.7 rhr:92 weight:66kg

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Monday Mar 25, 2019 #

5 PM

Physio (L knee) 45:00 [1]
slept:7.25 weight:66kg (injured)

Gosia @ Berowra. Diagnosis: strained medial ligament with some bruising on the bone. Need to use ice, Votaren, and do stretches. Next appointment in 2 days.

Sunday Mar 24, 2019 #

Event: Newcastle OY 1
 
10 AM

Orienteering race (NOY1) 1:21:40 intensity: (16 @1) + (1:36 @2) + (36:46 @3) + (43:02 @4) **** 7.41 km (11:02 / km) +208m 9:40 / km
ahr:149 max:169 spiked:9/14c rhr:97 slept:5.55 weight:66kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Mt Sugarloaf", West Wallsend. Hard Medium: 4.8km, +165m, 13c. 12th/26 (29:36 behind Glenn Burgess). 23°C. TE 3.4.
Pretty happy with all my route choices. A shame about the big time loss on #8. Same area where I lost time in last year's SL15. Best leg: #11 (4th/26). Best pos: 7th/26 (#1, #7).
#1 - Bear off second road loop to gully. #2 - Contour to tree root, then down to boulder. Twisted L knee scrambling over fallen tree. OK for the first part of the course. Couldn't stretch out on the medium legs to #10 & #11. #3 - Overshot slightly (lost 9"). #4 - Hesitated at the correct gully but had to back track from the next gully (-2:10). #5 - Long leg via tracks towards #7 (knee OK), using rocks as handrail to boulder. Caught up to Malcolm Roberts who started 3' ahead of me. #6 - Compass. #7 - Contours. #8 - Plan: follow white N to E-W track; track W to rock line; rocks NW to bend; compass up hill to boulder. Got within 20m of control after 14:20 but looped around for another 11:10 / 660m. #9 - Tired (-2'). #10 - Medium leg via tracks to AP. #11 - Followed lower track from small car park. #12 - Contour to cliff. #13 - Compass uphill a bit left (-30"). #F - Straight.
* Knee injury update: I'll try to get a physio appointment on Monday arvo. SL1/2 next weekend looks doubtful. Need to decide by Tuesday to save accommodation costs.
Relive: https://www.relive.cc/view/g32019462567


Hard Medium - Splits

Saturday Mar 23, 2019 #

12 PM

Official (ANSW starter) 2:08:18 [1] 5.35 km (24:00 / km)
slept:8.8 weight:66kg shoes: New Balance MX624ABv4 (black)

ANSW Allcomers, Sydney Olympic Park Athletics Centre. 12-7pm. Very busy with only 3 officials in the start team today. Started all the hurdles, 200s, 3000s, the 5000m and the 10000m races. Just one DQ for a break in the men's 200s. 29°C.

Bethany sliced 0.4s off her 400m PB this afternoon. Now stands at 54.85s.

Thursday Mar 21, 2019 #

1 PM

Bike warm up/down (road) 16:21 intensity: (22 @0) + (1:33 @1) + (7:30 @2) + (6:44 @3) + (12 @4) 4.75 km (17.4 kph) +71m
ahr:126 max:151 rhr:79 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta. 25°C. TE 2.0.

Run (rocky trail) 30:23 intensity: (1:07 @2) + (14:54 @3) + (14:22 @4) 4.16 km (7:18 / km) +76m 6:42 / km
ahr:148 max:161 rhr:111 slept:5.67 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Lake Parramatta Park. Thought this might be a nice change. The lake is a bit further from work than is ideal. Also hard to get a good rhythm (cadence) and keep concentrating along the narrow twisty rocky trails. Distance was about right. Kept heart rate up. Probably a good pace for orienteering. Not sure if I will do this run again. 25°C. TE 3.0.
Relive: https://www.relive.cc/view/g31891698608
2 PM

Bike warm up/down (road) 15:41 intensity: (1:13 @2) + (14:28 @3) 4.99 km (19.1 kph) +38m
ahr:131 max:146 rhr:113 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta. 26°C. TE 2.1.

Wednesday Mar 20, 2019 #

1 PM

Bike (road/path) 46:53 intensity: (47 @0) + (2:30 @1) + (17:12 @2) + (26:24 @3) 16.33 km (20.9 kph) +112m
ahr:129 max:149 rhr:75 slept:6.95 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (ACW). 26°C. TE 2.6.
Relive: https://www.relive.cc/view/g31851125957

Tuesday Mar 19, 2019 #

12 PM

Bike hills (road) 48:13 intensity: (23 @0) + (1:58 @1) + (14:40 @2) + (29:45 @3) + (1:27 @4) 15.52 km (19.3 kph) +174m
ahr:133 max:153 rhr:78 slept:5.8 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (ACW). Roads wet and slippery in the shady areas after the morning rain. Saw my life flash before my eyes on the Evans Rd descent (52.2km/h @ 9.15km). A car at Sophie St on my right moved half way across the road before I had passed. It did stop but I couldn't be sure of that at the time. 22°C. TE 2.9.
Relive: https://www.relive.cc/view/g31793006768

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