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Training Log Archive: michalmy

In the 7 days ending Apr 27, 2014:

activity # timemileskm+m
  Orienteering2 59:23 4.39(13:32) 7.06(8:25) 15331 /35c88%
  Bike1 44:10 10.21(13.9/h) 16.43(22.3/h) 133
  Walk2 42:20 1.78(23:49) 2.86(14:48) 127
  Warm up / cool down1 5:50 0.32(18:03) 0.52(11:13) 54
  Total5 2:31:43 16.7(9:05) 26.87(5:39) 46731 /35c88%
averages - sleep:6.6 rhr:117 weight:63.4kg

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MoTuWeThFrSaSu

Saturday Apr 26, 2014 #

10 AM

Warm up / cool down (trail) 5:50 intensity: (34 @1) + (4:59 @2) + (17 @3) 0.52 km (11:13 / km) +54m 7:23 / km
ahr:150 max:160 rhr:109 shoes: Nike Zoom Vomero 7 (grey)

Assembly area to Start.

Orienteering race (SL4 / ONSW LD Champs) 45:30 intensity: (17 @2) + (30 @3) + (26:21 @4) + (18:22 @5) ***** 4.87 km (9:20 / km) +78m 8:39 / km
ahr:173 max:186 spiked:12/16c rhr:130 slept:5.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Gardens of Stone National Pk. (Hard 8 / MA45AS: 4.1km, +60m, 15c.) No major mistakes. Just drifted right at #4/9/10. Overshot #6 by 50m. 2nd in M45AS. 2'30" behind Stefan Wagner.

Update from splits: 16th/63 on H8. Fastest on #16(F), 2nd fastest on #2.



Flag Counter update. 2 new Hong Kong visits moves HK into equal 7th place with Germany (3). Total visitors 434: Aus 344.

NSW Long Champs Hard 8 - Splits

Friday Apr 25, 2014 #

Event: NSW Sprint Championships / NOL Sprint Relay / NSW Long Championships
 
3 PM

Orienteering race (SL3 / ONSW Sprint Champs) 13:53 intensity: (14 @1) + (6 @2) + (24 @3) + (10:42 @4) + (2:27 @5) *** 2.19 km (6:21 / km) +75m 5:25 / km
ahr:169 max:184 spiked:19/19c rhr:113 slept:7.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

"Zig Zag", Lithgow High School & TAFE. (Hard 5 / M45AS: 1.9km, +54m 19c.) Probably the cleanest run I've ever had. Every control was bang on. Unfortunately I lost concentration near the end and omitted #18, the second last control before the finish. Arrggghhhh!!!!!. MP (again). I still had 55" up my sleeve to get #18 and finish before Dale Wallace. (He MP'd on the next day in the NSW Long.)

Update from splits: fastest in H5 on legs #8/12/16/20. Best position 6th at #1 & #17. Estimated position 3rd/71 without MP at #18.


NSW Sprint Champs Hard 5 - Splits

Thursday Apr 24, 2014 #

12 PM

Bike (road) 44:10 [3] 16.43 km (22.3 kph) +133m
slept:7.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland-Tenambit loop.

Flag Counter update. 27th new national flag from Hong Kong. (Néih hóu!) Total visitors 428: Aus 340, USA 32, GB 12, Phillippines 9.

Wednesday Apr 23, 2014 #

5 PM

Walk (dog) 10:43 [1] 0.7 km (15:19 / km) +37m 12:07 / km
slept:7.0 weight:63kg shoes: New Balance 409 (white)

Berowra shops.

Monday Apr 21, 2014 #

3 PM

Walk (dog) 31:37 [1] 2.16 km (14:38 / km) +90m 12:07 / km
slept:7.0 weight:63kg shoes: New Balance 409 (white)

Berowra Public School.

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