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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Jan 1, 2015:

activity # timemileskm+m
  Orienteering5 2:55:21 14.82(11:50) 23.86(7:21) 371162 /176c92%
  Bike5 1:21:35 16.18(11.9/h) 26.03(19.1/h) 340
  Warm up / cool down1 6:38 0.63(10:29) 1.02(6:31) 1
  Total11 4:23:34 31.63(8:20) 50.91(5:11) 712162 /176c92%
averages - sleep:6.5 rhr:110 weight:65kg

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Thursday Jan 1, 2015 #

4 PM

Bike (road/MTB) 46:27 intensity: (30 @1) + (15:11 @2) + (28:28 @3) + (2:18 @4) 15.73 km (20.3 kph) +203m
ahr:134 max:157 rhr:94 slept:8.0 weight:65kg shoes: Giant Roam XR1 (white)

Berowra<>Cowan, including 2 detours along the Glendale Road trails. MTB section: 2.44km, 14:44, +49m. 31°C; 58%rh.

Wednesday Dec 31, 2014 #

Event: Xmas 5 Days - #5 (Kippax Lake, Moore Park)
 
7 AM

Bike (road) 7:00 intensity: (3:43 @2) + (3:17 @3) 2.34 km (20.1 kph) +25m
ahr:130 max:144 rhr:111 slept:5.0 weight:65kg shoes: Giant Roam XR1 (white)

Centennial Park>Moore Park.
8 AM

Orienteering race (Xmas 5D ultra sprint 1) 9:41 intensity: (10 @2) + (2:42 @3) + (6:49 @4) *** 1.12 km (8:41 / km) +3m 8:34 / km
ahr:154 max:165 spiked:20/20c rhr:113 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Kippax Lake". Hard 3 / Men C: leg 3, 19c. 21st/35.

Orienteering race (Xmas 5D ultra sprint 2) 6:40 intensity: (13 @2) + (1:20 @3) + (4:35 @4) + (32 @5) *** 0.93 km (7:10 / km) +2m 7:06 / km
ahr:145 max:172 spiked:25/25c rhr:114 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Kippax Lake". Moderate: leg 2, 17c. 30th/35. Wrong map/course! Penalised 7:00. Wouldn't let me have a "do over" even though only 4/24 controls were the same. See race 4.

Orienteering race (Xmas 5D ultra sprint 3) 6:26 intensity: (14 @2) + (44 @3) + (4:13 @4) + (1:15 @5) *** 1.02 km (6:18 / km) +3m 6:13 / km
ahr:158 max:172 spiked:18/19c rhr:123 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Kippax Lake". Hard 3 / Men C: leg 1, 18c. 3rd/35 with 30 sec penalty. Despite the wrong map I still finished 17th/35 overall for the day.

Orienteering race (Xmas 5D ultra sprint 4) 9:19 intensity: (24 @2) + (2:17 @3) + (6:38 @4) *** 1.25 km (7:29 / km) +2m 7:25 / km
ahr:153 max:167 spiked:25/25c rhr:119 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Kippax Lake". Hard 3 / Men C: leg 2, 24c (unofficial 9th/35). With the correct maps I would have scored 25:56 for 10th place.
Adam's 19:42 in EOD Hard 1 would have placed him 11th in Men A.
11th/52 overall for the week for me. Not bad considering the really bad blunders on D1 & D5. New Year's Resolution: "Concentrate".

10 AM

Bike (road) 4:29 intensity: (42 @1) + (1:30 @2) + (2:17 @3) 1.47 km (19.7 kph) +15m
ahr:129 max:146 rhr:95 weight:65kg shoes: Giant Roam XR1 (white)

Moore Park>Centennial Park.

Tuesday Dec 30, 2014 #

Event: Xmas 5 Days - #4 (Lapstone)
 
9 AM

Orienteering race (Xmas 5D MD) 49:36 intensity: (16 @2) + (40 @3) + (30:34 @4) + (18:06 @5) *** 5.39 km (9:12 / km) +120m 8:17 / km
ahr:166 max:183 spiked:16/19c rhr:111 slept:5.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

"Darks Common", Lapstone. Hard 3 / Men C: 4.1km, +136m, 18c. 5th/27 in Men C. Missed the track to #2 and did a big circle in the bush (lost 5:00). A bit off line at #8 (20") and at #10 (60"). Finished one place ahead of Dale Wallace. More icing tonight on R achilles.
Collected a bottle of 2010 SA merlot for yesterday's win.

Monday Dec 29, 2014 #

Event: Xmas 5 Days - #3 (Pyrmont)
 
3 PM

Bike (path) 11:00 intensity: (2 @1) + (1:24 @2) + (6:20 @3) + (3:14 @4) 3.07 km (16.7 kph) +46m
ahr:143 max:162 rhr:108 weight:65kg shoes: Giant Roam XR1 (white)

Easton Pk, Rozelle>Pirrama Pk, Pyrmont.
4 PM

Orienteering race (Xmas 5D score-O) 44:49 intensity: (3 @2) + (18 @3) + (2:05 @4) + (42:23 @5) ** 7.13 km (6:17 / km) +129m 5:46 / km
ahr:179 max:193 spiked:24/26c rhr:120 slept:8.0 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Pyrmont Point". 530/600 points, 0 penalties (45mins), 25/30c. 1st/35 in Men C. 40pts ahead of Steve Flick. (7th/40 in Vet Men. 32nd/294 overall.) Finally a good run and probably one of my best in the SSS format which I have avoided for a number of years due to achilles problems. Did all my planned controls with 11 seconds to spare. Only left out 4x10s and #28. Route: (N piers) -7-11-16-21 (middle part) -17-15-23-29-12-26-10-4-20 (E pier) -18-25 (S edge) -22-2-19 (W part) -30-13-14-24 (foreshore to F) -27-6-9-F. New max heart rate = 193. Icing my R achilles tonight.

6 PM

Bike (path) 12:39 intensity: (18 @1) + (4:19 @2) + (6:17 @3) + (1:45 @4) 3.42 km (16.2 kph) +51m
ahr:133 max:159 rhr:107 weight:65kg shoes: Giant Roam XR1 (white)

Pirrama Pk, Pyrmont>Easton Pk, Rozelle.

Sunday Dec 28, 2014 #

Event: Xmas 5 Days - #2 (Cockatoo Island)
 
9 AM

Orienteering race (Xmas 5D sprint) 22:31 intensity: (7 @1) + (14 @2) + (2:31 @3) + (17:34 @4) + (2:05 @5) **** 2.88 km (7:50 / km) +42m 7:18 / km
ahr:159 max:173 spiked:13/19c rhr:101 slept:5.0 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Cockatoo Island". Hard 3 / Men C:1.8km, 18c. 52nd/95 in H3. 26th/48 in Men C. R Achilles sore from yesterday; couldn't warm up. Just not with it today. Found it hard to see inside the buildings. Ran past #2, #3. Didn't use the tunnel to get to #4. Bad route choice to #9, #12, #17.


Hard 3 - Splits

Saturday Dec 27, 2014 #

Event: Xmas 5 Days - #1 (Georges Heights)
 
4 PM

Warm up / cool down (park) 6:38 intensity: (8 @1) + (1:35 @2) + (4:28 @3) + (27 @4) 1.02 km (6:31 / km) +1m 6:29 / km
ahr:137 max:154 rhr:95 shoes: Nike Air Pegasus 30 (blue)

5 PM

Orienteering race (Xmas 5D long sprint) 26:19 intensity: (3 @2) + (20 @3) + (3:32 @4) + (22:24 @5) *** 4.15 km (6:20 / km) +70m 5:51 / km
ahr:174 max:185 spiked:21/23c rhr:127 slept:8.0 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Georges Heights". Hard 3 / Men C: 3.1km, +85m, 23c. Damn! Missed #6 completely for an MP result. Otherwise, a little confused in the buildings on my way to #11 and overran #13. My time probably would have held up for 3rd overall, behind the Poland family and ahead of Steve Flick. Can't afford to drop any more days.
In his first ever sprint-O, Adam's 25:11 in EOD Hard 2 would have placed him 9th in Men B.


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