Training Log Archive: michalmy

Orienteering race (MetrO 3) 56:33 **** 4.75 km (11:54 / km) +309m 8:59 / km
ahr:157 max:175 spiked:13/18c rhr:84 slept:5.6 weight:66kg shoes: Nike Air Pegasus 30 (blue)

"Glengarry", North Turramurra. Div 3: 2.8km, 17c. 9th/34 (4:56 behind Clyde McGhee). Courses set on a steep overgrown rocky slope. Single up/down access track leading to the main horizontal track and a creek at the bottom - had to run up from the bottom to the top three times. OK run down to #1 and #2 but hestitant about the 1:3000 scale. Drifted wide and overshot short climb leg to #3 (lost 2:50). #4 and #5 not far beyond creek. Up track and contour to #6. #7 just off the entry road. Went long way to #8 and dropped too low at first (-3:15). Compass to #9. #10 similar to #4. Fast run along track and beside creek to #11. Half way up the hill to #12, slight overrun (-45"). Down and along tracks to #13. Overran #14 (-1'). Back up to the top for #15. Overran #16 (-30"). Drifted down to #17 slowly. Struggled to find access over cliffs to #F. 11°C. TE 3.9.

Walk (dog) 35:34 [1] 1.64 km (21:40 / km) +9m 21:06 / km
weight:66kg shoes: New Balance 409 (white)

Official (O-coaching) 51:48 [1] * 2.16 km (24:00 / km) +20m 22:56 / km
max:109 spiked:5/5c slept:7.95 weight:65kg shoes: Nike Air Pegasus 30 (blue)

Sydney West Primary Schools orienteering championships, Fred Caterson Reserve, Castle Hill. Helping 16 boys & girls from Carlingford West PS find their way around a practice course prior to their individual age races and 3-person relays.

Bike (road/path) 40:53 14.89 km (21.9 kph) +126m
ahr:130 max:148 rhr:80 slept:5.2 weight:65kg shoes: Giant Roam XR1 (white)

Bike (road) 31:10 9.19 km (17.7 kph) +56m
ahr:112 max:139 rhr:73 slept:4.6 weight:65kg shoes: Giant Roam XR1 (white)