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Training Log Archive: michalmy

In the 7 days ending Aug 26, 2017:

activity # timemileskm+m
  MTBO2 2:08:15 16.79(7:38) 27.02(4:45) 46824 /28c85%
  Official1 52:12 1.35(38:37) 2.17(24:00)
  Orienteering2 39:27 3.71(10:39) 5.97(6:37) 3915 /33c45%
  Bike1 16:16 3.46(12.8/h) 5.57(20.6/h) 45
  Warm up / cool down2 7:38 0.77(9:51) 1.25(6:07) 19
  Total8 4:03:48 26.09(9:21) 41.98(5:48) 57139 /61c63%
  [1-5]8 4:03:45
averages - sleep:6.8 rhr:121 weight:66kg

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SuMoTuWeThFrSa

Saturday Aug 26, 2017 #

Event: QLD MTBO Champs
 
9 AM

MTBO race (QLD MTBO Sprint) 38:52 intensity: (1 @2) + (4:07 @3) + (34:04 @4) + (40 @5) *** 8.79 km (4:25 / km) +108m 4:10 / km
ahr:158 max:171 spiked:16/18c rhr:127 slept:8.55 weight:66kg shoes: Giant XTC 27.5 2 (red)

"Banyo", Australian Catholic University, QLD. Course 3 / M50: 6.5km, +45m, 17c. 4th/8 (8:26 behind John Skilton - MP from PowA & Michael R-S). Mostly good except I had trouble finding a route to #4 that did not go through forbidden areas (lost 5:30). Wrong side of fence at #12 (-1'). Best legs C3: #10/F (2nd/13). Best pos C3: 5th/13 (#1/3/13-F). 17°C. TE 4.0.




Charging to the start triangle
1 PM

MTBO race (QLD MTBO Middle) 1:29:23 intensity: (16:23 @3) + (1:07:52 @4) + (5:08 @5) *** 18.24 km (4:54 / km) +360m 4:28 / km
ahr:157 max:174 spiked:8/10c rhr:131 weight:66kg shoes: Giant XTC 27.5 2 (red)

"Scribbly Gums Conservation Reserve", Alexandra Hills, QLD. Course 3 / M50: 11.5km, +195m, 9c. 7th/8 (29:11 behind PowA). Lots of long legs 3-4-5-6-7 using the main SW-NE road for 3 of the legs. Lost 14' on #5 when I turned off main road too soon and ended up near #2 again. Rode right past finish control because it was not marked with a flag, banner or anything (-50") - this seemed to be a common complaint. (Laps 5/6/7 should be ignored on the GPS trace.) Single joey near #2. Best leg C3: #4 (3rd/13). Best pos C3: 5th/13 (#4). 21°C. TE 4.2.


Sprint Course 3 - Splits

Middle Distance Course 3 - Splits

Friday Aug 25, 2017 #

9 AM

Note
slept:7.1 weight:66kg (rest day)

Woodburn to Springwood (Brisbane) QLD. 200km; 3 hours.

Thursday Aug 24, 2017 #

7 AM

Note
slept:6.2 weight:66kg (rest day)

Drive from home to Woodburn via Maitland (700km; 8.5 hours). Caught up with former workmates from the mineral royalties group over coffee on my way to Brisbane for the Queensland MTBO Championships.

Wednesday Aug 23, 2017 #

1 PM

Bike (road) 16:16 intensity: (3 @0) + (1:46 @1) + (6:23 @2) + (7:46 @3) + (5 @4) + (13 @5) 5.57 km (20.5 kph) +45m
ahr:126 max:180 rhr:85 slept:6.6 weight:66kg (injured) shoes: Giant Roam XR1 (white)

Parramatta Park. 1 x 3.15km lap (7:30; PB is 6:21). First exercise since my calf strain in SL11b on Sunday. Much better. Still a bit tight when I got out of the saddle. Feeling more confident that I will be able to compete in 3 QMTBO races this weekend. 23°C. TE 1.8.
5 PM

Official (ANSW track referee) 52:12 [1] 2.17 km (24:00 / km)
weight:66kg shoes: Asics Gel Advantage 3 (black)

NSW All Schools Relay Championships, Sydney Olympic Park. Very short handed with officials tonight. As well as doing my main role of track ref, I had to simultaneously do start assistant and umpire duties. Received one umpire report for a late change. Initially I disqualified the team but reinstated them after receiving information of a late change of lanes affecting the girls' orientation on the track. So no DQs at all for the night. Quite rare for a relay carnival. 5-7.30pm. 19-13°C.

Parramatta Park - 1 lap - Splits

Sunday Aug 20, 2017 #

9 AM

Warm up / cool down (path) 4:05 intensity: (35 @2) + (2:23 @3) + (1:07 @4) 0.66 km (6:11 / km) +11m 5:43 / km
ahr:142 max:155 rhr:114 weight:66kg shoes: Nike Air Pegasus 30 (blue)

University of Wollongong, Keiraville. 13°C. TE 1.5.
10 AM

Orienteering race (SL11a SD) 21:15 intensity: (11 @2) + (19 @3) + (1:10 @4) + (19:35 @5) **** 3.35 km (6:21 / km) +28m 6:06 / km
ahr:175 max:185 spiked:15/17c rhr:124 slept:5.8 weight:66kg shoes: Nike Air Pegasus 30 (blue)

"University of Wollongong" (east map). Hard 6 / M55AS: 2.01km, +10m, 16c. 5th/23 in H6; 3rd/6 in M55AS (3:17 behind Dale). In review I ran quite well except for a major 180° error on #6 (lost 4:30). Quite a bit flustered after that. Ran the wrong way around into the finish arena (-25"). Fastest on #7,8,10,12,13,14,16. Best pos: 2nd (#4). 13°C. TE 3.5.

12 PM

Warm up / cool down (path) 3:33 intensity: (18 @2) + (2:00 @3) + (1:15 @4) 0.59 km (6:03 / km) +9m 5:38 / km
ahr:145 max:160 rhr:123 weight:66kg shoes: Nike Air Pegasus 30 (blue)

University of Wollongong, Keiraville. A bit stiff after the first race 3 hours ago. 14°C. TE 1.9.
1 PM

Orienteering race (SL11b SD) 18:12 intensity: (11 @3) + (6:06 @4) + (11:55 @5) **** 2.62 km (6:57 / km) +12m 6:48 / km
ahr:171 max:182 16c rhr:140 weight:66kg (injured) shoes: Nike Air Pegasus 30 (blue)

"University of Wollongong" (west map). Hard 6 / M55AS: 1.57km, +10m, 15c. 2nd/23 in H6; 2nd/5 in M55AS (0:40 behind Garry Stewart); Very stiff during my warm-up. Strained L calf on first leg so could not run at optimal pace. No major stuff-ups but missed shorter routes to #6 (-1) and #12 (-1'). Fastest on #3,4,7,9,14,15,F. Best pos: 1st (#4,5). 14°C. TE 3.2.

Surprised to finish 2nd overall, 3:43 behind Garry, and 0:18 ahead of Dale who lost 6:35 at #12 when leading. Hope my calf strain can recover in time to race at the Qld MTBO champs next weekend. I've decided to travel up to Brisbane regardless because I've been looking forward to the break.


Hard 6 race 1 - Splits

Hard 6 race 2 - Splits

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