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Training Log Archive: michalmy

In the 7 days ending Jul 28, 2013:

activity # timemileskm+m
  Run3 1:41:04 11.08(9:07) 17.83(5:40) 712
  Orienteering1 39:47 2.62(15:11) 4.22(9:26) 13214 /16c87%
  Walk2 19:20 0.83(23:24) 1.33(14:32) 99
  Warm up / cool down2 8:25 0.81(10:20) 1.31(6:25) 35
  Total7 2:48:36 15.34(10:59) 24.69(6:50) 97814 /16c87%
averages - sleep:5.8 rhr:95 weight:61kg

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MoTuWeThFrSaSu

Sunday Jul 28, 2013 #

10 AM

Orienteering race (MetrO) 39:47 intensity: (14 @1) + (24 @2) + (48 @3) + (26:43 @4) + (11:38 @5) *** 4.22 km (9:26 / km) +132m 8:09 / km
ahr:164 max:178 spiked:14/16c rhr:103 slept:5.0 weight:61kg shoes: Adidas PYV 702001

"Darks Common", Lapstone (2.9km, +120m, 15c). No major mistakes, probably a little too cautious. Very short legs. Nothing longer than 300m. 7th/31 in D4. I liked the idea of the 'safety car' format for the two road crossings. Adam finished 8th/35 in D2, fastest on last 2 legs!

5 PM

Walk (dog) 11:38 [1] 0.84 km (13:51 / km) +58m 10:18 / km
shoes: New Balance 409 (white)

Berowra.

Saturday Jul 27, 2013 #

1 PM

Warm up / cool down (XC) 5:39 [1] 0.9 km (6:17 / km) +29m 5:24 / km
ahr:134 max:160 rhr:86 shoes: Nike Zoom Vomero 7 (grey)

2 PM

Run race (WestMet XC) 15:21 [5] 4.0 km (3:50 / km) +54m 3:36 / km
ahr:176 max:188 rhr:118 slept:7.0 weight:61kg shoes: Nike Zoom Vomero 7 (grey)

Gipps Rd Sporting Complex, Greystanes. An interesting 2km course along bike path and grass. A bit of a sprint finish to hold my place and pick up another. Surprised & pleased at the relatively even lap splits (7:36, 7:45). 1km splits: 3:45, 3:51, 3:57, 3:48. 15th/62. Adam 14:14 (2nd). Bethany 15:45 (20th). (AP hits past the 300 mark.)

Warm up / cool down (XC) 2:46 [1] 0.41 km (6:45 / km) +6m 6:17 / km
shoes: Nike Zoom Vomero 7 (grey)

CD with Bethany & Nicole Fagan.

Thursday Jul 25, 2013 #

10 AM

Run hills (trail) 39:50 [3] 6.75 km (5:54 / km) +295m 4:51 / km
ahr:149 max:169 rhr:81 slept:7.0 weight:61kg shoes: Nike Zoom Vomero 7 (grey)

Flag Counter update: A surge of interest (+2) moves Fiji (4) into equal 4th place with Canada & GB. Total visitors 135.

Tuesday Jul 23, 2013 #

Note
slept:4.0 weight:61kg (rest day)

Sydney North Region Athletics Championships, Homebush. Good results from Adam attempting to qualify for the Combined High Schools State Championships in September. Only 1st & 2nd from each event gets through. First up, a comfortable win in the 1500m (4:32.19) just 5s outside his PB. A couple of hours later he ran a 1s PB in the 800m (2:07.77) to get 2nd in a photo finish. No steeplechase today but his time from Nationals allows him to run at CHS. Missed out in the 3000m (9:53.84, 5th) yesterday as it was an Open (16-18yo) event.

Monday Jul 22, 2013 #

3 PM

Run (trail) 45:53 [3] 7.08 km (6:29 / km) +363m 5:09 / km
ahr:144 max:175 rhr:87 slept:6.0 weight:61kg shoes: Nike Zoom Vomero 7 (grey)

Pennant Hills<>Cherrybrook. Started from Bellamy Street on the Great Northern Walk (S end of Benowie Track). Turned back at McKinley Place after a small street loop in Cherrybrook. Surprisingly wide track with only a few slow sections at bush steps/rocky ground. Want to find the complete trails to the 'Lakes of Cherrybrook' and to that open area on the Schofield Parade track.
4 PM

Walk (dog) 7:42 [1] 0.49 km (15:43 / km) +41m 11:05 / km
weight:61kg shoes: New Balance 409 (white)

Berowra. Home early after Mabthera IV treatment.

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