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Training Log Archive: michalmy

In the 7 days ending Jul 29, 2013:

activity # timemileskm+m
  Run2 55:11 6.68(8:16) 10.75(5:08) 349
  Bike1 51:28 11.82(13.8/h) 19.02(22.2/h) 197
  Orienteering1 39:47 2.62(15:11) 4.22(9:26) 13214 /16c87%
  Walk1 11:38 0.52(22:17) 0.84(13:51) 58
  Warm up / cool down2 8:25 0.81(10:20) 1.31(6:25) 35
  Total6 2:46:29 22.46(7:25) 36.14(4:36) 77114 /16c87%
averages - sleep:5.6 rhr:95 weight:61kg

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Monday Jul 29, 2013 #

1 PM

Bike long (road) 51:28 [3] 19.02 km (22.2 kph) +197m
ahr:140 max:159 rhr:87 slept:5.0 weight:61kg shoes: Giant Cypress hybrid bike

Maitland-Rutherford Industrial Estate loop. Spent 30' looking for a 2nd leak in a flat tyre before my ride. Couldn't find one. Replaced the valve. If this tyre is deflated again tomorrow, I'll have to get a new tube. First magpie swoop of the season on Bungaree St (new location).

Sunday Jul 28, 2013 #

Event: Metro League #5
 
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.

Division D - Splits

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

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.

Run race (WestMet XC) 15:21 intensity: (9 @2) + (12 @3) + (1:05 @4) + (13:55 @5) 4.0 km (3:50 / km) +54m 3:36 / km
ahr:177 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.)

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.

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