Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Sep 22, 2013:

	activity	#	time	miles		km		+m
	Orienteering	2	1:36:11	6.65	(14:28)	10.7	(9:00)	474	25 /	32c	78%
	Official	1	1:24:28	4.79	(17:38)	7.71	(10:57)
	Bike	2	1:06:22	15.89	(14.4/h)	25.58	(23.1/h)	133
	Physical work	1	1:05:36	1.23	(53:31)	1.97	(33:15)	9
	Run	2	23:57	2.9	(8:15)	4.67	(5:08)	51
	Walk	1	9:26	0.39	(24:29)	0.62	(15:13)	44
	Warm up / cool down	1	3:06	0.35	(8:45)	0.57	(5:26)	12
	Total	9	5:49:06	32.2	(10:51)	51.82	(6:44)	723	25 /	32c	78%
averages - sleep:6.1 rhr:90 weight:63kg

2:07

0:00

» now

Sunday Sep 22, 2013 #

Event: NSW Long Distance Championships - SL12

10 AM

Warm up / cool down 3:06 [1] 0.57 km (5:26 / km) +12m 4:55 / km
shoes: Adidas PYV 702001

Orienteering race (SL12 / ONSW LD Champs) 53:00 [5] **** 6.2 km (8:33 / km) +187m 7:26 / km
spiked:11/14c slept:6.0 weight:63kg shoes: Adidas PYV 702001

"Astleys Tower East", Kitchener. (Hard 8, M45AS: 4.7km, +90m, 13c.) Kept on meeting up with Dave McKenna at controls (#3-7, #8-9, #11). He won Saturday and started 2mins before me, so I thought I wasn't doing too badly if he was in sight. Thought I had stuffed it on the long #10 leg. Also difficulties at #8 & #11. But everyone else seemed to have problems at #10 and/or had lost time elsewhere. 1st/5 in M45AS ~ State Champion! (Woo hoo!!) I think I might have locked up the M45AS State League title too. 8th/37 in H8. Fastest in H8 on #3 & #Finish. Was running 2nd in H8 at #9.

Looking at just the M45AS runners: fastest on legs #1, #3-5, #12-F. Led the whole way except for 1" at #2 (to Dave). Interestingly I actually had my best lead (4'02") at #10 (my worst leg) but gave all but 14" back by #11 (2nd worst leg). Lead back to 1'47" by #12 extending to 1'57" at finish. (Where did Dave go in the 105m to #12?)

3 PM

Physical work (lawnmowing) 1:05:36 [2] 1.97 km (33:15 / km) +9m 32:30 / km
weight:63kg shoes: Adidas PYV 702001

Back & front yards.

HARD 8 - Splits

Saturday Sep 21, 2013 #

Event: NSW Middle Championships - SL11

7 AM

Official (TFO) 1:24:28 [1] 7.71 km (10:57 / km)
weight:63kg shoes: Adidas PYV 702001

Foxglove Oval, Mt Colah.

2 PM

Orienteering race (SL11 / ONSW MD Champs) 43:11 *** 4.5 km (9:36 / km) +287m 7:17 / km
ahr:166 max:180 spiked:14/18c rhr:116 slept:6.0 weight:63kg shoes: Adidas PYV 702001

"Blue Gum Hills Regional Park", Wallsend. (Hard 8, M45AS: 2.9km, +120m, 17c.) Two bad legs #4 & #15. In both cases ended up too high. 4th/5 in M45AS, 10'06" behind Dave McKenna. 21st/38 in H8. Fastest on leg #16.

Finish control.

H8 - Splits

Friday Sep 20, 2013 #

1 PM

Bike (road) 30:13 [3] 12.24 km (24.3 kph) +24m
ahr:139 max:155 rhr:76 slept:5.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland-Bolwarra loop.

Thursday Sep 19, 2013 #

1 PM

Bike (road) 36:09 [3] 13.34 km (22.1 kph) +109m
ahr:146 max:178 rhr:84 slept:6.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland-Aberglasslyn loop. First chance to ride new bike. Ride spoilt by having what I think might have been a strawberry thickshake thrown at me from a passing car. Reported the rego number to the police. Will see what eventuates. My heart rate jumped from 143 to 166 at the time of the incident before reaching a new cycling max HR of 178bpm a couple of minutes later.

Wednesday Sep 18, 2013 #

6 PM

Walk (dog) 9:26 [1] 0.62 km (15:13 / km) +44m 11:14 / km
slept:6.0 weight:63kg

Berowra. Fuzzy insisted on a second walk today!

Flag Counter update. A first flag from Albania (Tungjatjeta!). 19th national flag. AUS visitors 146. 200th unique visitor (actually 202 now).

Tuesday Sep 17, 2013 #

2 PM

Run (XC) 7:30 [2] 1.25 km (6:00 / km) +15m 5:40 / km
slept:7.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

Maitland.

Monday Sep 16, 2013 #

12 PM

Run (trail) 16:27 [3] 3.42 km (4:49 / km) +36m 4:34 / km
ahr:158 max:169 rhr:85 slept:7.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. Light rain. 11 kangaroos.

« Earlier | Later »