Training Log Archive: michalmy

Run (XC) 28:16 [3] 5.06 km (5:35 / km) +127m 4:58 / km
ahr:150 max:179 rhr:86 slept:6.0 weight:61kg shoes: Adidas PYV 702001

Warm up / cool down (trail) 3:30 [1] 0.63 km (5:33 / km) +20m 4:48 / km
ahr:144 max:162 rhr:72 shoes: Adidas PYV 702001

Orienteering race (QBIII / SL8 / MD) 41:17 **** 5.63 km (7:20 / km) +30m 7:09 / km
ahr:151 max:172 spiked:2/2c rhr:95 slept:4.0 weight:61kg shoes: Adidas PYV 702001

"Beyond Rocklea", Belanglo State Forest. (Hard 8, M45AS: 2.6km, +30m, 6c.) Started OK, but tripped over on the long leg to #2, smashing my 4-week old compass. Overcast sky, so couldn't use the sun for basic orientation. Not confident to keep going. (Visions of walking off the map and not being found until very late.) Cautiously made my way to the finish on major tracks. DNF. Not a great weekend. Two MPs + one DNF in three races. At least I wasn't injured. (Pre-race distraction: a koala perched 5m up a tree above the parking area.)



France provides the 14th national flag for my Flag Counter. (Bonjour!) AUS increases to 63. Unique visitors: 96. Continental flag score: North America (16), Asia (9), Europe (8).

Warm up / cool down (trail) 4:50 [1] 0.91 km (5:19 / km) +45m 4:16 / km
ahr:162 max:178 rhr:88 shoes: Adidas PYV 702001

Orienteering race (QBIII / SL7 / long) 52:00 *** 6.03 km (8:37 / km) +264m 7:04 / km
ahr:163 max:184 spiked:6/9c rhr:103 slept:4.0 weight:61kg shoes: Adidas PYV 702001

"Tree Cave Track", Belanglo State Forest. (Hard 8, M45AS: 4.52km, +100m, 8c.) I thought I had a pretty good run with just a little bit of time lost at #6. I couldn't believe I had MP'd again. (Twice in 2 days.) At the finish it took a while to work out what I had done wrong. There were 4 prominent cliff features spread over 400m on a W-E line with shallow gullies inbetween containing ctrls 4-6. I found my #4 at the 1st cliff. Heading W looking for my #5 on the 3rd cliff I must have accidentally punched a wrong control at the 2nd cliff. I then tried to find my #6 at the 3rd cliff but nothing looked right. I was relieved to eventually find a control on my list, but this was my #5, which I misread as my #6. Frustratingly my finish time was one second faster than than the M45AS winner. One final chance for redemption tomorrow in SL8.

Reviewing the splits: Fastest for first & last controls out of 36 Hard 8 competitors. 6th/234 from all competitors on last leg.

Walk (dog) 17:43 [1] 0.8 km (22:09 / km) +48m 17:02 / km
weight:61kg shoes: Nike Zoom Vomero 7 (grey)

Warm up / cool down (XC) 4:50 [1] 0.87 km (5:33 / km) +12m 5:12 / km
ahr:142 max:170 rhr:100 shoes: Adidas PYV 702001

Orienteering race (QBIII / SL6 / sprint) 16:19 ** 2.67 km (6:07 / km) +67m 5:26 / km
ahr:167 max:181 spiked:15/19c rhr:118 slept:6.0 weight:61kg shoes: Adidas PYV 702001

"Chevalier College", Burradoo (Bowral). [Hard 8/9, M45AS: 2.0km, 25m, 18c.] Took a while to get used to the map scale (1:4000). Overshot #1. OK with #2-13 around the buildings, except #8. Increased speed on the home run. Overshot #15. Relatively happy until I found out I MP'd #16. Probably the only ctrl where I did not check the number. So no result possible now for QBIII. Hopefully I can dedeem myself in SL7-8 tomorrow & Monday.

Reviewing the splits: Fastest for 6 out of 19 controls from all 67 Hard 8/9 competitors.

Bike (road) 42:59 [3] 15.33 km (21.4 kph) +96m
ahr:140 max:154 rhr:90 slept:7.0 weight:61kg shoes: Giant Cypress hybrid bike

Run (XC) 34:44 [3] 6.64 km (5:14 / km) +126m 4:47 / km
ahr:157 max:181 rhr:94 slept:6.0 weight:61kg shoes: Adidas PYV 702001

Bike (road/MTB trail) 43:20 [3] 13.8 km (19.1 kph) +84m
ahr:144 max:161 rhr:126 slept:5.0 weight:61kg shoes: Giant Cypress hybrid bike