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Training Log Archive: michalmy

In the 7 days ending Apr 4, 2016:

activity # timemileskm+m
  Bike6 3:23:58 46.59(13.7/h) 74.97(22.1/h) 522
  Orienteering2 1:51:06 6.34(17:31) 10.21(10:53) 20410 /17c58%
  Total8 5:15:04 52.93(5:57) 85.19(3:42) 72610 /17c58%
  [1-5]8 5:14:55
averages - sleep:6.9 rhr:101 weight:64.1kg

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Sunday Apr 3, 2016 #

Event: State League #3: NSW Long Distance Championships
 
9 AM

Orienteering race (SL3 / NSW LD Champs) 1:00:53 intensity: (12 @1) + (12 @2) + (9:00 @3) + (44:26 @4) + (7:03 @5) **** 6.17 km (9:52 / km) +121m 8:59 / km
ahr:159 max:174 spiked:9/12c rhr:91 slept:9.5 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Snow Hills", Mayfield (Braidwood). Hard 7 / M55AS (3.4km, +80m, 8c). 4th/7 in M45AS (+21:19). 15th/45 in H7 (+23:50). Much better today, but 2 major errors put me out of contention. Spot on to #1. Good route choice to #2 (fast across the spine of the ridge) but stuffed up the descent into the gully, too far left (lost 7'). Careless navigating to #3 and was not even close for a long time (-14'). Otherwise just a small detour before #6 when I stopped one gully too soon to investigate a suspicious termite mound. (-2'). Frustrating to be fastest in H7 on #4 & #7, 2nd fastest on #1 & #6, 3rd on #5, and 4th on #8 & #F. Cadence: avg 120, max 201. 20°C. TE 3.8.


Hard 7 - Splits

Saturday Apr 2, 2016 #

Event: NSW Middle Champs
 
12 PM

Orienteering race (SL2 / NSW MD Champs) 50:13 intensity: (39 @1) + (9:21 @2) + (11:45 @3) + (19:39 @4) + (8:49 @5) ***** 4.04 km (12:26 / km) +83m 11:17 / km
ahr:150 max:181 spiked:1/5c rhr:107 slept:6.15 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Snow Hills", Mayfield (Braidwood). Hard 4 / M55AS (2.7km, +95m, 11c). DNF. First starter on my course again for the second SL event. Could not get into the map. Drifted left on #1 (lost 2:15). Ran right past #2 (-4:00). Got totally confused on the short leg to #5. Could not make sense of my position on the large high ground much less where the shallow gully might be. Abandoned the course after 15 more fruitless minutes and made my way to the finish. 3 kangaroos. 27°C. TE 3.5.

5 PM

Bike (path) 19:11 intensity: (27 @1) + (4:46 @2) + (8:47 @3) + (5:11 @4) 5.82 km (18.2 kph) +36m
ahr:139 max:157 rhr:107 weight:64kg

Kaleen ACT>AIS. Staying with the Armstrongs tonight. Popped over to the AIS track with Chris where Lindy is participating in the 24 Hour Relay for Life. Her team has raised over $30K this year for the Cancer Council and $250K+ since 2000 ! 25°C. TE 2.3.
6 PM

Bike (path) 19:07 intensity: (52 @1) + (8:23 @2) + (9:52 @3) 5.84 km (18.3 kph) +16m
ahr:128 max:143 rhr:101 weight:65kg

AIS>Kaleen ACT. 21°C. TE 2.0.

Hard 4 - Splits

Friday Apr 1, 2016 #

12 PM

Bike (road) 33:31 intensity: (9 @0) + (1:57 @1) + (9:46 @2) + (17:56 @3) + (3:43 @4) 11.77 km (21.1 kph) +51m
ahr:133 max:155 rhr:88 slept:8.33 weight:64kg shoes: Giant Roam XR1 (white)

Maitland<>East Maitland. Easy ride leading into SL2/3. Ended up longer than I planned. 30°C. 48%rh. TE 2.0.

Bethany ran 57.51 in her 400m heat at the Australian Athletics Championships last night, about 0.6 outside her PB. 19th overall (16th without the Kiwis) and not quite quick enough to make the final on Saturday. The general consensus is that the new track is a little slow but will get faster as the bounce/compression wears over time. Probably a better surface for distance runners at the moment.

Thursday Mar 31, 2016 #

12 PM

Bike (path/road) 34:50 intensity: (1:06 @1) + (2:09 @2) + (11:26 @3) + (20:09 @4) 13.35 km (23.0 kph) +19m
ahr:149 max:169 rhr:106 slept:6.4 weight:64kg shoes: Giant Roam XR1 (white)

Maitland Park loops (4 x 2.3km). ACW today. In retrospect CW laps are better due to limited visibility at an intersection turning left that I don't get when turning right. 28°C. TE 3.0.

Wednesday Mar 30, 2016 #

1 PM

Bike long (road/path) 1:00:36 intensity: (2 @1) + (2:21 @2) + (25:51 @3) + (30:05 @4) + (2:17 @5) 24.02 km (23.8 kph) +303m
ahr:149 max:172 rhr:106 slept:5.15 weight:64kg shoes: Giant Roam XR1 (white)

Gosford<>Kincumber plus Saratoga loop. A new ride following Avoca Drive S from the Central Coast Highway to Kincumber, then a 7km loop along the edge of the broadwater through Saratoga, and back. Short hills nicely spaced. 28°C. TE 3.2.

Tuesday Mar 29, 2016 #

12 PM

Bike (road) 36:43 intensity: (32 @1) + (3:34 @2) + (13:43 @3) + (15:43 @4) + (3:11 @5) 14.16 km (23.1 kph) +98m
ahr:148 max:178 rhr:100 slept:5.7 weight:64kg shoes: Giant Roam XR1 (white)

Maitland<>Greenhills. A good workout on the NEH hills coming home. No pain from my achilles. 27°C. TE 3.2.

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