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Training Log Archive: michalmy

In the 7 days ending Apr 28:

activity # timemileskm+m
  Walk3 3:16:11 6.88(28:32) 11.07(17:44) 208
  Orienteering3 1:18:46 6.09(12:56) 9.8(8:02) 17434 /44c77%
  Total6 4:34:57 12.97(21:12) 20.87(13:10) 38234 /44c77%
  [1-5]6 4:32:12
averages - sleep:6.7 rhr:101 weight:67.6kg

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MoTuWeThFrSaSu

Sunday Apr 28 #

12 AM

Note
slept:3.15 weight:69kg

PER-SYD - QF568 - Boeing 737-800 - 3358km - 4h13m - max 911km/h - max 35,000ft.
8 AM

Walk (commute) 23:33 [1] 1.62 km (14:32 / km) +44m 12:48 / km
weight:69kg (injured) shoes: Nike Air Zoom Pegasus 33 (new)

From Berowra Station. No one to pick me up. 11°C.

Saturday Apr 27 #

10 AM

Orienteering race (AUS MD) 24:36 intensity: (2 @1) + (10 @2) + (1:38 @3) + (19:08 @4) + (3:38 @5) *** 2.86 km (8:36 / km) +49m 7:55 / km
ahr:162 max:179 spiked:9/13c rhr:102 slept:7.55 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Foxes Lair", Narrogin WA. M45AS/C12: 2.3km, +40m, 12c. 1st/3 - a few DNSs (5:10 ahead of Ellis). 17°C. TE 3.6.
Determined to concentrate today. The bush was fairly open with gentle contours. Lost concentration towards the end when I had more people around me, but nothing too serious. Cumulative time losses kept to under 2'. Australian Champion! Best legs: #1/3/4/7/10/12/F (1st). Best pos: 1st (#1-F).
#1 - Straight. #2 - Track then compass from boulders. #3/4 - Straight. #5 - Straight, but drifted into wrong gully (lost 15"). #6 - Contouring looked tricky so I ran to the main road, behind the start area, to compass across a flat area. #7 - Used clearings as APs. #8 - Straight, but drifted left (lost 25"). #9 - Hit WC too low (lost 15"). #10 - Straight. #11 - Ran to wrong white area (lost 1'). #12/F - Straight.
Relive (with pics of a car wreck (3-4) and #4-5-8-9-10-11-12-F): https://www.relive.cc/view/g33604726161



Trip totals: 6 races, 3x1st (S/M/L), 1x2nd (M), 20.41km, +467m, 96c, 2h52'11".
Car: 1841km, 25h41'.
Plane: 6648km, +21671m, 9h01'.

Friday Apr 26 #

1 PM

Orienteering race (AUS SD) 20:10 intensity: (8:09 @4) + (12:01 @5) *** 2.97 km (6:47 / km) +21m 6:34 / km
ahr:171 max:190 spiked:15/18c rhr:121 slept:9.2 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Narrogin SHS", WA. M55A/C6: 2.8km, +15m, 17c. 11th/23 (4:23 behind Ken McLean, TAS). 23°C. TE 3.6.
Last time I did this class (well, M50A) was Canberra in 2013 when I was 22nd/32. 7 out of the controls were in the surrounding bushland. Not too hard but slowed me down for a bit. Apart from the errors, I couldn't see any better route choice options. Ran through the passageway near #12 four times to get around the long W-E building. Happy to finish in the top half of the field. Best leg: #F (1st), #8 (3rd). Best pos: 6th (#1).
#1/2/3/4 - OK. #5 - Overran feature (lost 15"). #6/7/8 - Enjoyed these - followed the white. #9 to 11 - OK. #12/13 - OK, including map change. #14 - Missed that the control was on the stairs (lost 55"). #15 - OK. #16 - Hidden behind bush (lost 15"). #17/F - OK.
Relive (with pics of #1-5-6-7-8-10-11-F): https://www.relive.cc/view/g33566454107

Thursday Apr 25 #

12 PM

Walk (rock) 1:33:02 intensity: (2:45 @0) + (1:17:29 @1) + (12:48 @2) 5.35 km (17:23 / km) +108m 15:47 / km
ahr:102 max:127 rhr:82 slept:6.15 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

Wave Rock, Hyden WA. 300km drive E of Perth. $12 entry. Only about 90' away from Wickepin where I'm staying for last two races of this trip. The actual wave is only 110m x 15m and quite close to the car park. Spent most of the time exploring the top of the expansive rock behind the wave. 28°C. TE 1.2.
Relive: https://www.relive.cc/view/g33523983639

Tuesday Apr 23 #

11 AM

Walk (hard-packed sand) 1:19:36 [1] 4.09 km (19:26 / km) +56m 18:12 / km
slept:6.65 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

Pinnacles Desert, Nambung National Park, WA. 200km drive N of Perth. $13 entry. There's a 1.2km signposted walk or a 4km loop drive. I started the walk but eventually just ambled around to the more interesting features and higher points. I had thought the stones would be larger, but they maxed out at about 4m. At times they resembled burned out forests or gravestones. Could have stayed longer but I had arranged to meet my nephew Eddie at Freo in the late afternoon. 21°C.
Relive: https://www.relive.cc/view/g33429192032

Monday Apr 22 #

10 AM

Orienteering race (AUS 3-Day MD) 34:00 intensity: (6 @1) + (11 @2) + (3:17 @3) + (24:14 @4) + (6:12 @5) **** 3.97 km (8:33 / km) +104m 7:34 / km
ahr:161 max:178 spiked:10/13c rhr:100 slept:7.6 weight:67kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Umuna", Dale WA. M55AS/C12: 2.6km, +55m, 12c. 2nd/4 (3:28 behind Bill). 14°C. TE 3.8.
Wanted to win all three days but I had to settle for the overall win as the last man standing. All my competitors had DNFd or mispunched on the first two days. I started last in my class and had caught everyone on the way to #4. But I ost time at #7 allowing Bill to get a sizeable lead. Mapped terrain is a N-S ridge with shallow contours in the E and steeper slopes on the W side. Vegetation was sparse but tricky control placements on multiple isolated boulders. 1 kangaroo.
#1 - Across large bare rock but didn't realise how low the control would be (lost 3:20). #2 - Straight. #3 - Drifted high (lost 1:15). #4 - East, across bare rock, over ridge to boulder. #5 - Back across ridge following R edge of open area. #6 - Two long bare rock areas lined me up with the 2m boulder. #7 - Long bearing across ridge and then down hill across scrubby area. Missed by 50m to the left then got distracted by multiple flags belonging to other courses (lost 5:30). #8/9/10 - Contouring. #11 - Down hill. #12 - Up gully to crowd control. #F - Around corner.
Relive (with photos of ∆-1-8-9-10-11-12-F): https://www.relive.cc/view/g33375313106

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