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Training Log Archive: michalmy

In the 7 days ending Jun 18, 2017:

activity # timemileskm+m
  Bike4 3:12:41 43.84(13.7/h) 70.56(22.0/h) 782
  Orienteering2 1:37:24 6.39(15:15) 10.28(9:28) 27927 /36c75%
  Official1 48:43 1.26(38:37) 2.03(24:00)
  Walk1 23:44 0.97(24:22) 1.57(15:09) 37
  Warm up / cool down1 5:43 0.48(11:50) 0.78(7:21) 48
  Total8 6:08:15 52.95(6:57) 85.21(4:19) 114727 /36c75%
  [1-5]8 6:06:30
averages - sleep:5.9 rhr:90 weight:65kg

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Sunday Jun 18, 2017 #

10 AM

Orienteering race (NOY 5) 1:16:38 intensity: (40 @2) + (45:02 @3) + (30:56 @4) **** 7.76 km (9:53 / km) +206m 8:43 / km
ahr:143 max:169 spiked:14/18c rhr:114 slept:6.8 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Tank Paddock", Minmi. Hard Medium: 5.3km, +115m, 17c. 15th/20 (29:38 behind Glenn Burgess). Shoes, socks covered in grass seeds from the large open areas. Never doing this map again. Rain during the first few and final controls. Tracks to #1. Compass to #2-4 and back to #1(#5). Tracks to trees near #6. Followed edge of white as much as possible to #7 rather than running through slow yellow again. Ran through trees to pick up track then compass from bend into #8. Difficult to get from yellow into white near #9, not sure which thicket to go to (lost 4'). Disoriented on way to #10 (-2). Compass to #11. Tracks to AP on bend but bearing just missed #12 to the left (-2:30). Compass to #13. Vegetation boundary to #14. Compass to #15. Drifted wide on run to track before crossing clearing to #16. Tracks to #17. Taped run to #F. Two kangaroos. Best legs: #7/8 (2nd). Best pos: 3rd (#8). 16°C. TE 3.2.


Hard Medium - Splits

Saturday Jun 17, 2017 #

10 AM

Official (ANSW umpire) 48:43 [1] 2.03 km (24:00 / km)
slept:5.85 weight:65kg shoes: Asics Gel Advantage 3 (black)

NSW Cross Country Championships, "Willandra", Tapitallee (Nowra). Surprisingly small fields across all age groups. 10.15am-3.45pm. 14°C.

Just found out I have been selected as a national technical official for the 2018 Commonwealth Games on the Gold Coast next April. Very surprised given how few spots were available for local officials. Better than front row seats, free flights, transport, accommodation and meals!

Friday Jun 16, 2017 #

1 PM

Bike long (path/road) 1:01:09 intensity: (5 @0) + (2:25 @1) + (15:33 @2) + (40:49 @3) + (1:35 @4) + (42 @5) 21.4 km (21.0 kph) +287m
ahr:134 max:172 rhr:78 slept:5.65 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Winston Hills loop (CW). Wanted to go for a long ride after a long morning at work. Had to write a brief to the Secretary to pay a $35m invoice today. Need approval before 6pm to meet EOFY deadline. Rode along Old Windsor Road as far as the M2/M7 junction. Got a little bit lost in the burbs on the way back. Some short hills to work on. 17°C. TE 2.6.

Thursday Jun 15, 2017 #

1 PM

Bike (path) 58:19 intensity: (40 @0) + (21 @1) + (8:26 @2) + (45:58 @3) + (2:54 @4) 22.86 km (23.5 kph) +140m
ahr:138 max:154 rhr:79 slept:5.4 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (ACW). 19°C. TE 3.1.

Wednesday Jun 14, 2017 #

1 PM

Bike (path/road) 35:37 intensity: (30 @0) + (23 @1) + (7:44 @2) + (26:19 @3) + (41 @4) 13.18 km (22.2 kph) +139m
ahr:136 max:151 rhr:65 slept:4.85 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (CW). 50m from the office I got nudged by a car attempting to turn left in across me without an indicator blinking. Luckilly I was stopped waiting for traffic to clear on the other side of the road. 20°C. TE 2.8.

Tuesday Jun 13, 2017 #

1 PM

Bike hills (road) 37:36 intensity: (30 @0) + (53 @1) + (6:37 @2) + (23:10 @3) + (6:26 @4) 13.12 km (20.9 kph) +217m
ahr:137 max:158 rhr:84 slept:4.65 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (ACW). Touched 54.8km/h descending Bettington Road. 18°C. TE 2.8.
7 PM

Walk (commuting) 23:44 [1] 1.57 km (15:09 / km) +37m 13:33 / km
weight:65kg

Berowra Station>Home. 16°C.

Monday Jun 12, 2017 #

9 AM

Warm up / cool down (hill) 5:43 intensity: (8 @1) + (53 @2) + (35 @3) + (4:07 @4) 0.78 km (7:21 / km) +48m 5:36 / km
ahr:146 max:159 rhr:96 weight:65kg shoes: Nike Air Pegasus 30 (blue)

Jog to start. 5°C. TE 1.8.

Orienteering race (A3D / QBIII / SL7 SD) 20:46 intensity: (8 @2) + (2:20 @3) + (15:06 @4) + (3:12 @5) **** 2.52 km (8:14 / km) +73m 7:11 / km
ahr:161 max:176 spiked:13/18c rhr:114 slept:7.8 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Charles Sturt University", Wagga Wagga. M55AS / Course 6: 1.7km, +40m, 17c. 2nd/8 in M55AS (1:43 behind Dale Wallace); 18th/68 on C6. Very panicky and flustered today. Should have beaten Dale if I was calmer. Overshot #1 (lost 2:30). Good #2-9 but started to run to #11 next and had to run back #10 (-1'). Punched #13 before #12 and had to go back (-1:15) -- glad I doubled checked the control nos (73 v 72). Circuitous route to #14 (not shown on GPS) but good #15/16/F. Best legs: #7/9/11/17/F (1st/68); #2/6 (2nd/68). Best pos: 14th/68 (#9). Finished in second place overall for the weekend, 4:49 behind Dale, after overnight leader DNS. 5°C. TE 3.1.




Approaching #17

Day 3 6 - Splits

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