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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Feb 5, 2017:

activity # timemileskm+m
  Bike5 3:10:53 39.47(12.4/h) 63.51(20.0/h) 729
  Official2 2:31:35 3.92(38:38) 6.32(24:00)
  MTBO1 1:15:45 7.8(9:43) 12.55(6:02) 31612 /15c80%
  Orienteering1 36:01 1.96(18:20) 3.16(11:24) 15320 /23c86%
  MTB1 9:30 1.25(7.9/h) 2.0(12.7/h) 27
  Total9 7:43:44 54.4(8:32) 87.54(5:18) 122432 /38c84%
  [1-5]9 7:42:20
averages - sleep:6.2 rhr:89 weight:63kg

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MoTuWeThFrSaSu

Sunday Feb 5, 2017 #

Event: Sydney Sprint Series 2017 Race #5 - Lindfield
 
8 AM

MTB warm up/down (road) 9:30 [1] 2.0 km (12.6 kph) +27m
shoes: Giant XTC 27.5 2 (red)

Awaba.

MTBO race (BOSS / 75min score-O) 1:15:45 intensity: (1:23 @2) + (47:14 @3) + (27:08 @4) *** 12.55 km (6:02 / km) +316m 5:22 / km
ahr:145 max:161 spiked:12/15c rhr:103 slept:4.5 weight:63kg shoes: Giant XTC 27.5 2 (red)

"Hawkemount", Awaba. 30c (line 9 + score 21). Very muddy in multiple track sections. A few annoying mistakes on the line course. Missed turn to #2 (-2'). Confused at junction near #3 (-1:10). Wrong turn midway to #4 (-2'). Finished line course in 43:15 (18pts). Planned to try for all score controls between here and finish in remaining 30' (potential 18pts). Punched 224-214-213-223 (6pts, 16' to go). Thought 232 (3pts) was worth the effort but might have to drop some later controls. Only 8' left when I was back on the main trail. Punched 211 (1pt, 5' to go) but missed minor track to 222. 2nd map points = 10. Gross 28 points. Penalty -1 (45" late). Net 27 points (max 66). 19th/43. 32°C. 52%rh. TE 3.4.

SI stick didn't seem to register at 3 controls (no beeps). Frustrated to have to manually punch a corner of the map each time. However, all my visits were recorded on the tape after download. It was suggested that I should buy one of the newer SI sticks with an LED light. (Dave Lotty says this is crap and my SI stick is fine. The problem is with the SI units.)

5 PM

Orienteering race (sprint) 36:01 intensity: (1 @1) + (48 @2) + (8:59 @3) + (23:57 @4) + (2:16 @5) **** 3.16 km (11:24 / km) +153m 9:11 / km
ahr:154 max:175 spiked:20/23c rhr:103 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Crimson Hill (ex-UTS)", 2.2km, +80m, 22c. 31st/65. 3rd/8 in SVM (2:59 behind Jim Mackay).This map used for Big Foot Sprints back in December. Haven't been here before. Not one of my better efforts. Lost time on #1, #6, #16. 1st half: not switched on. 2nd half: hesitations. Best leg: #9 (9th). Best pos: 27th (#5). 32°C. 39%rh. TE 3.2.


Sprint - Splits

Saturday Feb 4, 2017 #

8 AM

Official (ANSW chief track judge) 1:54:59 [1] 4.79 km (24:00 / km)
slept:6.35 weight:63kg shoes: Asics Gel Advantage 3 (black)

NSW Junior Athletics Championships (Day 2/3) & Sydney Invitational, Sydney Olympic Park, Homebush. 8am-8.30pm. 27°C.

Friday Feb 3, 2017 #

12 PM

Bike (path) 36:38 intensity: (17 @0) + (1:50 @1) + (13:20 @2) + (21:11 @3) 13.29 km (21.8 kph) +121m
ahr:129 max:145 rhr:81 slept:6.5 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Silverwater Bridge loop (CW). A bit sluggish today but it may just have been the stop/start nature of the loop. 26°C. TE 2.2.
4 PM

Official (ANSW track umpire) 36:36 [1] 1.52 km (24:00 / km)
weight:63kg shoes: Asics Gel Advantage 3 (black)

NSW Junior Athletics Championships (Day 1/3), Sydney Olympic Park, Homebush. 4-9pm. 26°C.

Thursday Feb 2, 2017 #

12 PM

Bike hills (road) 37:33 intensity: (7 @0) + (56 @1) + (13:58 @2) + (21:03 @3) + (1:29 @4) 13.53 km (21.6 kph) +194m
ahr:132 max:152 rhr:78 slept:6.55 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). 67.8km/h descending Bettington Road. 28°C. TE 2.5.

Northmead to Carlingford - Splits

Wednesday Feb 1, 2017 #

12 PM

Bike (path/road) 37:17 intensity: (1:00 @0) + (2:17 @1) + (14:52 @2) + (19:08 @3) 13.56 km (21.8 kph) +183m
ahr:127 max:149 rhr:71 slept:6.1 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (ACW). A more interesting option than following the railway track to Guildford and back. 25°C. TE 2.2.

Tuesday Jan 31, 2017 #

12 PM

Bike (road) 38:37 intensity: (1:07 @1) + (6:32 @2) + (29:33 @3) + (1:25 @4) 13.67 km (21.2 kph) +170m
ahr:136 max:153 rhr:95 slept:6.55 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (ACW). Slightly shorter than the usual route due to the heat. Garmin mounted on the handlebars maxed out at 47C. Dropped to 38C when I poured water on it before climbing back to 43C. Seemed to get a 'cool' change to 34C towards the end. 39°C. 23%rh. TE 2.7.

Monday Jan 30, 2017 #

1 PM

Bike (road) 40:48 intensity: (17:12 @1) + (22:33 @2) + (1:03 @3) 9.47 km (13.9 kph) +61m
ahr:112 max:134 rhr:94 slept:6.7 weight:63kg shoes: Giant Roam XR1 (white)

Cumberland Hospital. An easy ride to recover from the weekend. Legs still cramping up. 41°C. 22%rh. TE 1.3.

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