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Training Log Archive: michalmy

In the 7 days ending May 22, 2017:

activity # timemileskm+m
  Bike5 3:41:30 50.59(13.7/h) 81.42(22.1/h) 904
  Orienteering2 1:32:46 6.45(14:22) 10.39(8:56) 24736 /41c87%
  Walk1 6:03 0.19(32:21) 0.3(20:06)
  Warm up / cool down1 3:27 0.36(9:32) 0.58(5:56)
  Total9 5:23:46 57.59(5:37) 92.69(3:30) 115236 /41c87%
  [1-5]9 5:21:23
averages - sleep:6.1 rhr:84 weight:64kg

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TuWeThFrSaSuMo

Monday May 22, 2017 #

1 PM

Bike hills (road) 33:57 intensity: (35 @0) + (1:55 @1) + (7:20 @2) + (20:26 @3) + (3:41 @4) 13.12 km (23.2 kph) +198m
ahr:135 max:153 rhr:76 slept:6.4 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). Touched 71.9km/h descending Bettington Road (PB). 21°C. TE 2.8.

Northmead to Carlingford - Splits

Sunday May 21, 2017 #

Event: 2017 MetrO League #2 - Wianamatta
 
9 AM

Warm up / cool down (road) 3:27 [2] 0.58 km (5:56 / km)
weight:64kg shoes: Nike Air Pegasus 30 (blue)

Ropes Crossing. No HRM. 15°C.
10 AM

Orienteering race (MetrO 2) 47:07 intensity: (15:42 @3) + (15:43 @4) + (15:42 @5) *** 6.09 km (7:44 / km) +31m 7:33 / km
spiked:13/15c slept:6.25 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Roads to Nowhere", Wianamatta Regional Park, Ropes Crossing. Div 3: 4.2km, 14c. 6th/33 (12:22 behind Tom Gordon). A flat map with the only high features being earth walls built during the park's previous tenancy as a munitions testing ground. Most route choices were between slow bush run or longer road route. Direct to #1/2/3. Ran into thick bush near #4 and had to find another way from the road (lost 2'). Road to #5/6 and road-track to #7 (all good). Bush route to #8, couldn't see 'low earth wall' as mapped. Bush to road then compass into #9. Followed track then line of flooded clearings to #10. Followed fence line to clearing near #12. Bad compass bearing from road and had to back track from W earth wall to E ones (-3:30). Followed road then compass into #14 and sprint to #F. Best leg: #9 (2nd). Best pos: 3rd (#10-11). HRM didn't connect at start. 17°C.



Div3 - Splits

Saturday May 20, 2017 #

Event: Saturday Orienteering Series - Lindfield
 
10 AM

Orienteering race (SOS) 45:39 intensity: (7 @1) + (1:28 @2) + (14:32 @3) + (28:45 @4) + (47 @5) *** 4.3 km (10:38 / km) +217m 8:29 / km
ahr:151 max:172 spiked:23/26c rhr:94 slept:6.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"7 Little Australians" Lindfield. Long line: 3.1km, 25c. 6th/19 (18:04 behind Andy Hill). Difficult to run hard today due to slippery rocks on tracks and paths in the 7LA Park. Not much benefit in going through the bush despite narrow, windy tracks. Took a moment to get used to the 1:5000 scale. Visited #17 before #2 (lost 24"). Missed indistinct track on leg 4-5 and had to reclimb embankment (-2:10). Wrong side of fence at #F (-10"). 19°C. TE 3.2.


Approaching #3.


Leg #13-14 in the Seven Little Australians Park.

Friday May 19, 2017 #

1 PM

Bike (path/road) 49:37 intensity: (1:02 @0) + (3:15 @1) + (27:07 @2) + (18:13 @3) 17.72 km (21.4 kph) +148m
ahr:125 max:143 rhr:78 slept:6.75 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Woodpark loop (ACW). 21°C. TE 2.0.

Thursday May 18, 2017 #

1 PM

Bike hills (road/path) 45:59 intensity: (11 @0) + (1:35 @1) + (15:45 @2) + (28:28 @3) 16.23 km (21.2 kph) +254m
ahr:131 max:149 rhr:86 slept:6.05 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (ACW). Explored a new route to the NE from work. Some hills to work on as an alternate to the North Rocks loop. 21°C. TE 2.4.

Wednesday May 17, 2017 #

10 AM

Walk (Telehealth trial) 6:03 [1] 0.3 km (20:06 / km)
ahr:102 max:106 rhr:92 weight:64kg

Parramatta. Multiple laps of a 7m straight for 6 minutes. Post stem cell transplant research program. 6-month mark. TE 1.0.
1 PM

Bike (road/path) 48:53 intensity: (24 @0) + (1:11 @1) + (20:11 @2) + (27:07 @3) 18.33 km (22.5 kph) +139m
ahr:130 max:147 rhr:81 slept:5.15 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Berala loop (ACW). 21°C. TE 2.3.

Tuesday May 16, 2017 #

1 PM

Bike (road/path) 43:04 intensity: (11 @0) + (2:35 @1) + (11:16 @2) + (28:46 @3) + (16 @4) 16.02 km (22.3 kph) +165m
ahr:131 max:151 rhr:83 slept:6.4 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (ACW). 21°C. TE 2.5.

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