Training Log Archive: michalmyIn the 7 days ending Apr 4, 2021:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||
Sunday Apr 4, 2021 #
8 AM
Orienteering race (AUS 3-Days 2 LD) 2:35:06 ***** 9.34 km (16:36 / km) +369m 13:52 / km
ahr:145 max:175 spiked:9/15c rhr:73 slept:6.2 weight:65kg shoes: Salomon Speedcross4 GTX (blue)
"Gumble Pinnacles", Gumble (via Manildra). M60A / C14: 5.4km, +215m, 14c. 21st/34 (1:39:21 behind Warren Key). 13°C. TE 3.8.
Again started 30' before anyone else on my course, so definitely no assistance or distractions until the back end. I did this map back in 2015. Comparing the two, there is now a lot less 'yellow' and more 'green' throughout. Very happy with my progress to #7 but it all went awry from #8-12. #1-2-3 - Straight bearings as much as possible. #4 - Attacked from the E track, followed rocks to CP. #5 - Long track run to WC then up. #6 - Tried to go straight but drifted left. Relocated from high point (-4:45). #7 - Across saddle on N side of hill then down through rocks. #8 - Too high (-7'). #9 - Too high (-4:30). #10[-] - OK nav to within 10m of the CP but wandered 180m away on some steep terrain (-10'). #11-12[10-11] - Poor bearings (-8:30'). #13-14-F[12-14] - OK. Est time lost: 34:45.
Best legs: #F (2nd/31); #14 (12th/29). Best pos: 16th/34 (#5). Moved up to 19th place overall.
Relive: https://www.relive.cc/view/vYvrAmAwjLq
Headlines: Private schools in grants windfall (NSW politics) / Tiger kings - 'Played like us': Hardwick pays Swans ultimate compliment (AFL)
Again started 30' before anyone else on my course, so definitely no assistance or distractions until the back end. I did this map back in 2015. Comparing the two, there is now a lot less 'yellow' and more 'green' throughout. Very happy with my progress to #7 but it all went awry from #8-12. #1-2-3 - Straight bearings as much as possible. #4 - Attacked from the E track, followed rocks to CP. #5 - Long track run to WC then up. #6 - Tried to go straight but drifted left. Relocated from high point (-4:45). #7 - Across saddle on N side of hill then down through rocks. #8 - Too high (-7'). #9 - Too high (-4:30). #10[-] - OK nav to within 10m of the CP but wandered 180m away on some steep terrain (-10'). #11-12[10-11] - Poor bearings (-8:30'). #13-14-F[12-14] - OK. Est time lost: 34:45.
Best legs: #F (2nd/31); #14 (12th/29). Best pos: 16th/34 (#5). Moved up to 19th place overall.
Relive: https://www.relive.cc/view/vYvrAmAwjLq
Headlines: Private schools in grants windfall (NSW politics) / Tiger kings - 'Played like us': Hardwick pays Swans ultimate compliment (AFL)
11 AM
Walk (bush) 1:21:18 2.78 km (29:14 / km) +70m 25:58 / km
ahr:112 max:137 rhr:73 weight:65kg shoes: Salomon Speedcross4 GTX (blue)
Event carpark to start and back. To pack up Day 1 start area and move equipment to Day 2 start area. 21°C. TE 1.9.
Saturday Apr 3, 2021 #
8 AM
Orienteering race (AUS 3-Days 1 MD) 1:11:25 **** 4.55 km (15:41 / km) +189m 12:59 / km
ahr:143 max:173 spiked:16/19c rhr:72 slept:5.65 weight:65kg shoes: Salomon Speedcross4 GTX (blue)
"Noah's Ark Ridge", Garra (via Molong). M60A / C14: 3.3km, +165m, 18c. 22nd/36 (38:55 behind Warren Key). 11°C. TE 3.2.
Started 20' before anyone else on my course as I had to help out the start crew for the second half of the morning. As the name suggests, there is a big N-S ridge of rocks which the setter took great pleasure in making us go from one side to the other eight times. Apart from a big time loss on #1, I was fairly happy with my execution, particularly the big boulder controls 15-16-17. #1 - Didn't go far enough over the ridge (lost 8'). #5 - Drifted a bit right - relocated from cairn on saddle (-4'). #F - Confused by which side of finish tape to go (-15"). Est time lost: 12:15 - (so sub 60' was doable).
Best leg: #14 (3rd/35). Best pos: 22nd/36 (#17-18-F).
Relive: https://www.relive.cc/view/vXvLdMZEx7v (pics of controls #1, 7, 8, 9, 12, 15, 16, 18, F)
Headlines: Medics on alert over blood clot risk / Triple zero - Bulldogs beaten pointless again but Souths star could pay price (Cody Walker, league)
Started 20' before anyone else on my course as I had to help out the start crew for the second half of the morning. As the name suggests, there is a big N-S ridge of rocks which the setter took great pleasure in making us go from one side to the other eight times. Apart from a big time loss on #1, I was fairly happy with my execution, particularly the big boulder controls 15-16-17. #1 - Didn't go far enough over the ridge (lost 8'). #5 - Drifted a bit right - relocated from cairn on saddle (-4'). #F - Confused by which side of finish tape to go (-15"). Est time lost: 12:15 - (so sub 60' was doable).
Best leg: #14 (3rd/35). Best pos: 22nd/36 (#17-18-F).
Relive: https://www.relive.cc/view/vXvLdMZEx7v (pics of controls #1, 7, 8, 9, 12, 15, 16, 18, F)
Headlines: Medics on alert over blood clot risk / Triple zero - Bulldogs beaten pointless again but Souths star could pay price (Cody Walker, league)
Friday Apr 2, 2021 #
Event: 2021 Australian 3 Days
3 PM
Orienteering race (AUS 3-Days Prologue) 23:52 *** 3.26 km (7:19 / km) +45m 6:50 / km
ahr:166 max:177 spiked:21/23c rhr:62 slept:3.8 weight:65kg shoes: Nike Zoom Flyknit Streak
"Charles Sturt University", Orange. Men Medium / Course 2: 3.3km, +40m, 22c. 10th/53 (2:35 behind Patrick Shelton Agar ACT). 23°C. TE 3.7. Vdot 25.7
Helped out in the start area for elites and family relays before a late start on my public sprint course. Pretty clean. Tried to make sure I had a viable route before committing to a pathway. Overran #14 and #22 (lost 25" x2). Est time lost: 50". Must have run quite efficiently as my GPS distance came in just under the official optimum route.
Best legs: #11-12-13 (2nd/-3rd-4th/53). Best pos: 6th/53 (#13)
Relive: https://www.relive.cc/view/vYvrA9E91Lq
Headlines: Tougher penalties for family violence / Gone to the Dogs - It could take a decade for Dogs to sort out the mess (league)
Helped out in the start area for elites and family relays before a late start on my public sprint course. Pretty clean. Tried to make sure I had a viable route before committing to a pathway. Overran #14 and #22 (lost 25" x2). Est time lost: 50". Must have run quite efficiently as my GPS distance came in just under the official optimum route.
Best legs: #11-12-13 (2nd/-3rd-4th/53). Best pos: 6th/53 (#13)
Relive: https://www.relive.cc/view/vYvrA9E91Lq
Headlines: Tougher penalties for family violence / Gone to the Dogs - It could take a decade for Dogs to sort out the mess (league)
Thursday Apr 1, 2021 #
2 PM
Bike (road) 28:04 9.64 km (20.6 kph) +148m
ahr:134 max:153 rhr:87 slept:6.25 weight:65kg shoes: Giant TCR Adv 1 Disc (black)
Berowra Heights circuit. Another short local ride without locking into the pedals. Still not sure that the lowest gear shouldn't be a bit bigger. Have to investigate how practical this is. My first ride back up from Berowra Waters Ferry should be a good indicator. 23°C. TE 2.7.
Relive: https://www.relive.cc/view/vmqX2KzVYLO (pic - new bike, day 2)
Headlines: Barrier Reef now 'all but doomed' (climate change) / 'It wasn't much fun': Hunt reveals pain of playing on broken leg for 71 minutes (league)
Relive: https://www.relive.cc/view/vmqX2KzVYLO (pic - new bike, day 2)
Headlines: Barrier Reef now 'all but doomed' (climate change) / 'It wasn't much fun': Hunt reveals pain of playing on broken leg for 71 minutes (league)
6 PM
Walk (path) 26:49 [1] 1.96 km (13:42 / km) +24m 12:55 / km
weight:65kg shoes: New Balance 409 (white)
Walk from Berowra 7-11.
Had occasional trouble starting the Hyundai for a couple of weeks now. Called the NRMA yesterday after it failed to start at all. For a moment I thought it might be the key battery since there was no sound from the starter motor. But the spare key had the same problem. NRMA guy quickly diagnosed a clutch sensor issue. We both eventually managed to start the car a few times by making sure the clutch pedal was fully depressed, so I was happy I knew what to do. Service booked for next Thursday with the local mechanic.
Today I though it was time to fill up the car for the long weekend O-trip to Orange. (Saved $12 with the 7-11 app on 76 litres of diesel.) However, the car would not start at all this time when I tried to leave the bowser. Best option was to wait for a tow truck which will look after the car until after Easter and then take it to Pennant Hills Hyundai. I might get it back by Wednesday. Luckily I can use Roslyn's car and she can use Bethany's if she has to go anywhere.
Had occasional trouble starting the Hyundai for a couple of weeks now. Called the NRMA yesterday after it failed to start at all. For a moment I thought it might be the key battery since there was no sound from the starter motor. But the spare key had the same problem. NRMA guy quickly diagnosed a clutch sensor issue. We both eventually managed to start the car a few times by making sure the clutch pedal was fully depressed, so I was happy I knew what to do. Service booked for next Thursday with the local mechanic.
Today I though it was time to fill up the car for the long weekend O-trip to Orange. (Saved $12 with the 7-11 app on 76 litres of diesel.) However, the car would not start at all this time when I tried to leave the bowser. Best option was to wait for a tow truck which will look after the car until after Easter and then take it to Pennant Hills Hyundai. I might get it back by Wednesday. Luckily I can use Roslyn's car and she can use Bethany's if she has to go anywhere.
Wednesday Mar 31, 2021 #
4 PM
Bike (road) 41:26 14.38 km (20.8 kph) +155m
ahr:128 max:143 rhr:88 slept:6.75 weight:65.5kg shoes: Giant TCR Adv 1 Disc (black)
Berowra circuit. Finally, first ride of my new road bike. Trying to get used to the new position of the brakes and gear levers before I lock my shoes into the pedals. First impressions. Steering more responsive. Not sure that the lowest gear is low enough on the steep hills around Berowra. Chain very noisy. 21°C. TE 2.3.
Relive: https://www.relive.cc/view/vXvLdMpgy7v (pic - new road bike)
Headlines: Lingering effects of COVID-19 revealed (landmark study) / Cattle rustlers - Cowboys in town to snare Reynolds (league)
Relive: https://www.relive.cc/view/vXvLdMpgy7v (pic - new road bike)
Headlines: Lingering effects of COVID-19 revealed (landmark study) / Cattle rustlers - Cowboys in town to snare Reynolds (league)
Tuesday Mar 30, 2021 #
5 PM
MTB hills (trail) 41:59 10.72 km (15.3 kph) +203m
ahr:140 max:162 rhr:91 slept:6.15 weight:65.5kg shoes: Giant XTC Adv 29er 2 (grey)
Trails still soft from last week's rain. Sand had washed into and filled some of the holes, but vehicles had loosened some of rocks as well. A lot of search and rescue traffic at the beginning of last week looking for a 74yo local who went missing about 11 days ago now. Unfortunately no result yet. 18°C. TE 3.2.
Relive: https://www.relive.cc/view/vmqX2EkxroO (pic - Berklely trail with a pretty awkward bump)
Headlines: PM's plea to women / Sticky spot - 'We put our hand up': NRL eyes tech solution after forward pass howler (Ricky Stuart, league)
Relive: https://www.relive.cc/view/vmqX2EkxroO (pic - Berklely trail with a pretty awkward bump)
Headlines: PM's plea to women / Sticky spot - 'We put our hand up': NRL eyes tech solution after forward pass howler (Ricky Stuart, league)
Monday Mar 29, 2021 #
1 PM
Run hills (trail) 29:36 4.73 km (6:15 / km) +102m 5:39 / km
ahr:149 max:173 rhr:90 slept:6.1 weight:65kg shoes: Nike Air Zoom Pegasus 33 (blu)
I was planning to ride my new road bike but the front derailleur is still not working. So my first activity since my MTBO injury was a run. Knee felt fine. Ran cautiously as there's only 4 days to the first event of the Easter A3D carnival. Changed HR zones from 20bpm ranges 80-160+ to 15bpm ranges 100-160+. 23°C. TE 3.4.
Relive: https://www.relive.cc/view/vXOnGXDXm56 (pic - new fallen tree)
Headlines: Fix is in: Liberals push for quotas / Reserve judgment - Players' union calls for extra sub as injury crisis takes toll (league)
Relive: https://www.relive.cc/view/vXOnGXDXm56 (pic - new fallen tree)
Headlines: Fix is in: Liberals push for quotas / Reserve judgment - Players' union calls for extra sub as injury crisis takes toll (league)