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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Jul 16, 2017:

activity # timemileskm+m
  Bike2 2:01:45 28.41(14.0/h) 45.72(22.5/h) 252
  Orienteering2 1:32:01 6.71(13:43) 10.8(8:31) 31515 /24c62%
  Walk1 24:59 1.06(23:41) 1.7(14:43) 58
  Warm up / cool down1 3:34 0.34(10:26) 0.55(6:29) 18
  Total5 4:02:19 36.51(6:38) 58.76(4:07) 64215 /24c62%
  [1-5]5 4:01:49
averages - sleep:5.9 rhr:92 weight:65kg

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Sunday Jul 16, 2017 #

10 AM

Warm up / cool down (trail) 3:34 intensity: (13 @1) + (45 @2) + (2:06 @3) + (30 @4) 0.55 km (6:29 / km) +18m 5:35 / km
ahr:137 max:155 rhr:91 weight:65kg (sick) shoes: Nike Air Pegasus 30 (blue)

Wallaroo National Park, Twelve Mile Creek. Run from finish up track to start area. 15°C. TE 1.7.

Orienteering race (SL9 LD) 46:57 intensity: (9 @1) + (16 @2) + (6:44 @3) + (35:00 @4) + (4:48 @5) *** 6.42 km (7:19 / km) +122m 6:41 / km
ahr:159 max:176 spiked:10/12c rhr:95 slept:5.67 weight:65kg (sick) shoes: Nike Air Pegasus 30 (blue)

"Rocky Ridges", Wallaroo National Park, Twelve Mile Creek. Hard 7 / M55AS: 3.8km, +80m, 11c. MP. This should have been a good day for me. Nice long track leg to get started. Very similar areas to the Hunter Valley Champs on the same map from last September. But I MPd on the first control. Overall time was close to the winner's. Damn! #1: Long 1.2km run on tracks to kink N of control but must have run one kink too far. Distracted by control on wrong fallen tree which dragged me lower than I should have been. Relocated near watercourse but never went high enough to find my control. Punched control on another wrong fallen tree. Explains why run back up to track seemed so far (MP and lost 4:30). #2: Track. #3: Straight. #4: Straight. #5: Track. #6: Straight. #7: Track to watercourse then up. #8: Track to top of hill then run to gully start. #9: Straight. #10: Followed ridge down to the flat area. #11. Missed watercourse AP and had to come back when I realised I was too close to the finish (-2'). Hampered by cold on first run to #1 and final sprint to #F. Big disappointment after download. Best legs: #4,#6 (2nd/40); #5,#F (3rd); #10 (4th). 15°C. TE 3.7.

Saturday Jul 15, 2017 #

1 PM

Orienteering race (SL8 MD) 45:04 intensity: (3 @1) + (20 @2) + (5:02 @3) + (35:20 @4) + (4:19 @5) **** 4.38 km (10:18 / km) +193m 8:26 / km
ahr:159 max:177 spiked:5/12c rhr:103 slept:7.19 weight:65kg (sick) shoes: Nike Air Pegasus 30 (blue)

"Barraba Lane", Watagans National Park, Quorrobolong. Hard 4 / M55AS: 2.9km, +60m, 11c. 15th/35 in H4; 9th/12 in M55AS (14:41 behind Dale). Accumulated mistakes on just about on every control. Not really hampered by illness. #1: Ran parallel to fence but failed to see control at top of gully (lost 2' running down/across/up). #2: Difficult to see which side of creek control was placed in blurry blue/green detail, guessed wrong side (-2'). #3: Minor track to 50m of control above watercourse. #4: Straight to watercourse then up. #5: Minor track to 100m of control. #6: Fast tracks to opposite side of watercourse from boulder but ran 50m too far (-1'). #7: Bad bearing and missed start of shallow gully (-1'). #8: Tracks to spur but looked for control on wrong side (-3'). #9: Followed ridge to gully. #10: Compass from track junction. #11: Distracted by wrong control (-30"). Best legs: #3/#F (1st/35). Best pos: 11th/35 (#5-6). 15°C. TE 3.7.

Wednesday Jul 12, 2017 #

7 AM

Walk (commuting) 24:59 [1] 1.7 km (14:43 / km) +58m 12:34 / km
slept:6.3 weight:65kg (sick)

Home>Berowra Station. 9°C.

Tuesday Jul 11, 2017 #

1 PM

Bike (path) 45:38 intensity: (30 @0) + (1:11 @1) + (9:22 @2) + (31:49 @3) + (2:46 @4) 17.24 km (22.7 kph) +116m
ahr:135 max:158 rhr:79 slept:5.55 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Newington loop (ACW). Think I'm coming down with a cold. Throat feels a bit sore. Adam has been sick since returning from the Uni Games hockey tournament last week (losing 3rd/4th playoff on penalty strokes). 16°C. TE 3.0.

Monday Jul 10, 2017 #

1 PM

Bike long (path/road) 1:16:07 intensity: (1:24 @1) + (14:05 @2) + (1:00:26 @3) + (12 @4) 28.48 km (22.4 kph) +136m
ahr:135 max:150 rhr:92 slept:4.8 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Wetherill Park loop (ACW). Did a short stretch of the T-Way from Wetherill Park (Prospect Hwy) towards Woodpark. Both the Sydneycycleways map and Google said it was a legitimate bike route. However when I got to Gipps Road I noticed some 'No Bikes' signs on the entries to the next section and the return for the bit I had just done. Bailed out at this point and went back to the regular bike path to Yennora. Need to clarify with someone official. 16°C. TE 3.0.

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