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Training Log Archive: michalmy

In the 7 days ending Sep 28, 2013:

	activity	#	time	miles		km		+m
	Bike	3	2:00:22	27.56	(13.7/h)	44.35	(22.1/h)	370
	Orienteering	2	1:18:27	6.11	(12:51)	9.83	(7:59)	293	30 /	39c	76%
	Physical work	1	1:05:36	1.23	(53:31)	1.97	(33:15)	9
	Run	1	38:48	4.78	(8:07)	7.69	(5:03)	211
	Walk	1	19:30	0.73	(26:36)	1.18	(16:32)	115
	Warm up / cool down	2	10:40	1.12	(9:29)	1.81	(5:54)	66
	Total	9	5:33:23	41.53	(8:02)	66.83	(4:59)	1064	30 /	39c	76%
averages - sleep:6 rhr:89 weight:63kg

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Saturday Sep 28, 2013 #

Event: Australian Sprint/Long Distance Championships

1 PM

Warm up / cool down (grass) 7:34 [2] 1.24 km (6:06 / km) +54m 5:01 / km
ahr:135 max:160 rhr:87 shoes: Nike Zoom Vomero 7 (grey)

Flinders Pk, Griffith ACT.

2 PM

Orienteering race (Australian Sprint Champs) 25:27 *** 3.63 km (7:01 / km) +106m 6:07 / km
ahr:166 max:180 spiked:19/25c rhr:116 slept:7.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

"Canberra Grammar School", Red Hill ACT. (M50A / Hard 2: 2.5km, +45m, 24c.) Finished 22nd/32. Not really too bad. 3 minute error on #4 cost me about 8 places. I found the control OK but misread the stand code on my list and didn't think it was mine. Relocating always brought me back to the same place, obviously! Fastest in M50A/Course 2 for #19 (3rd/147) & #24 (1st/245).

M50A - Splits

Course 2 - Splits

Friday Sep 27, 2013 #

1 PM

Bike (road/MTB) 21:35 [3] 7.63 km (21.2 kph) +66m
ahr:130 max:151 rhr:76 slept:6.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland-Walka loop. Struck on helmet by known agressive magpie at entrance to Walka Water Works.

Flag Counter update. A first flag from Japan (Konnichiwa!). 22nd national flag. AUS visitors 160 Unique visitors 219.

Thursday Sep 26, 2013 #

12 PM

Bike (road) 45:59 [3] 16.48 km (21.5 kph) +102m
ahr:135 max:159 rhr:81 slept:5.0 weight:63kg shoes: Giant Roam XR1 (white)

Maitland-Largs loop. Swooped upon by a new magpie on Dunmore Rd. It was so windy today I was blown off the road onto the grass embankment. Could only ride 10-15km/h at this stage on a flat road.

6 PM

Walk (dog) 19:30 [1] 1.18 km (16:32 / km) +115m 11:07 / km
weight:63kg

Turrumurra. Walking Fuzzy while Adam was doing 14x400m reps at 68-74" with 3' rest inbetween.

Flag Counter update. A first African flag from Algeria (Salam!). 21st national flag. AUS visitors 158. Unique visitors 216.

Wednesday Sep 25, 2013 #

Note
(injured)

Both achilles tendons have been sore for a while now, particularly since the Wollongong runs on 9-10 Sept. Probably aggravated them on the street parts of the Willoughby O (15 Sept). May have to take a break from running until they settle down. Will use the bike more often but it takes more time on the bike to get the same aerobic benefit as running.

1 PM

Run (XC) 38:48 [3] 7.69 km (5:03 / km) +211m 4:26 / km
ahr:158 max:175 rhr:84 slept:5.0 weight:63kg shoes: Nike Zoom Vomero 7 (grey)

Oakhampton Hts, Maitland. A new run starting at Walka but heading along the frontages of the big blocks along Forest Hills Drive (4.5km). Finished with a lap of the Walka circuit.

Flag Counter update. A first flag from India (Namaste!). 20th national flag. AUS visitors 157. Unique visitors 214.

Monday Sep 23, 2013 #

12 PM

Bike long (hills) 52:48 [3] 20.24 km (23.0 kph) +202m
ahr:141 max:158 rhr:90 slept:7.0 weight:63kg shoes: Giant Roam XR1 (white)

PB by 2:10 despite the W wind. First chance to really test out the gears on the long hills. Changes are nice and smooth. Might be able to get under 50' if there's no wind. Magpie attack along N part of Aberglasslyn Rd - made contact with top of helmet.

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

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