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Training Log Archive: michalmy

In the 7 days ending Mar 7, 2016:

activity # timemileskm+m
  Bike4 1:58:13 26.72(13.6/h) 43.0(21.8/h) 234
  Orienteering1 1:38:49 4.09(24:10) 6.58(15:01) 22014 /18c77%
  Official1 1:03:36 3.29(19:19) 5.3(12:00)
  Total6 4:40:38 34.1(8:14) 54.88(5:07) 45414 /18c77%
  [1-5]6 4:40:01
averages - sleep:6.4 rhr:92 weight:64kg

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Sunday Mar 6, 2016 #

10 AM

Orienteering race (ACT MD Champs) 1:38:49 intensity: (35 @2) + (6:00 @3) + (1:12:11 @4) + (20:03 @5) ***** 6.58 km (15:01 / km) +220m 12:52 / km
ahr:162 max:183 spiked:14/18c rhr:112 slept:4.4 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Honeysuckle Creek", via Tharwa, ACT. M55A / Hard 2 (3.9km, 17c). 12th/13, 1hr behind Ian Prosser. Best leg: #3 (8th). Best pos: 14th (#5-6). Very thick bush. Not possible to run very often. Surprised by how high my average heart rate was. Too far right at #7 and spent too much time in the thick stuff (lost 14:20). Too far left at #9 (-8:30). Got really lost on my way to #12 - wasn't sure if I was short or long but stumbled across #4 again and got back on track (-5:00). Surprised a lone kangaroo near #14. Overran #16 and then had doubts whether I had punched #15 correctly so ran back (-7:45). Totally exhausted by this stage and could not break into a run for #17 and F. Would have DNF'd near #12 except the remaining controls were on the way. Time lost: 35:35! Tripped/fell heavily twice. R achilles aggravated on way to #10. Keen to do E3D so not sure about fitness for SL1 or MetrO 1. Cadence: avg 99, max 180. 27°C. TE 4.8.

Saturday Mar 5, 2016 #

1 PM

Official (ANSW chief track judge) 1:03:36 [1] 5.3 km (12:00 / km)
slept:7.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Sydney Olympic Park, Homebush.

Friday Mar 4, 2016 #

1 PM

Bike (road) 33:31 intensity: (7 @0) + (41 @1) + (2:02 @2) + (18:28 @3) + (12:13 @4) 13.17 km (23.6 kph) +90m
ahr:144 max:165 rhr:83 slept:8.1 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland-Bolwarra Heights loop. 29°C. TE 3.1.

Thursday Mar 3, 2016 #

9 AM

Bike (road) 4:12 [2] 1.5 km (21.4 kph) +5m
slept:6.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland. Dropping off car for service.
1 PM

Bike (path/road) 36:37 [3] 12.88 km (21.1 kph) +14m
weight:64kg shoes: Giant Roam XR1 hybrid (white)

Maitland Park loops (4). HRM data not received by Garmin. Battery OK. Worked fine later on. 35°C. 52%rh.

Wednesday Mar 2, 2016 #

12 PM

Bike (road) 43:53 intensity: (30 @0) + (3:31 @1) + (9:42 @2) + (19:13 @3) + (10:57 @4) 15.46 km (21.1 kph) +125m
ahr:137 max:164 rhr:82 slept:6.55 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Gosford-Narara loop. 32°C. 56%rh. TE 2.8.

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