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Training Log Archive: michalmy

In the 7 days ending Nov 20, 2017:

activity # timemileskm+m
  Official1 1:58:17 3.06(38:37) 4.93(24:00)
  Bike2 1:08:17 14.75(13.0/h) 23.74(20.9/h) 317
  MTBO1 47:00 7.25(6:29) 11.66(4:02) 27628 /30c93%
  Walk2 26:54 1.24(21:43) 1.99(13:29) 41
  Orienteering1 25:42 1.92(13:24) 3.09(8:20) 9815 /19c78%
  Total7 4:46:10 28.22(10:09) 45.41(6:18) 73243 /49c87%
  [1-5]7 4:45:54
averages - sleep:6.2 rhr:97 weight:65.9kg

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Monday Nov 20, 2017 #

12 PM

Bike (road/path) 47:15 intensity: (5 @0) + (3:10 @1) + (18:49 @2) + (25:11 @3) 16.49 km (20.9 kph) +270m
ahr:129 max:147 rhr:76 slept:5.25 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (ACW). 21°C. TE 3.3.
Relive: https://www.relive.cc/view/g15676562049

Sunday Nov 19, 2017 #

Event: NSW Sprint Champs
 
10 AM

Orienteering race (SL15 / NSW SD) 25:42 intensity: (8 @2) + (34 @3) + (21:17 @4) + (3:43 @5) **** 3.09 km (8:20 / km) +98m 7:11 / km
ahr:163 max:181 spiked:15/19c rhr:119 slept:5.5 weight:66kg shoes: Nike Zoom Flyknit Streak

"Pymble Ladies College". M55AS / Hard 3: 1.8km, +60m, 18c. 4th/6; 3:57 behind Dale. Felt a bit rusty today. Probably should have done at least one SOS to get back in the groove. Punched an early wrong control so laps are +1. Stopped a bit short of #1, couldn't work out how to get on other side of building (lost 2:40). Couldn't find right stairs at #8 (-1:15). Poor route choice to #11, headed towards #17 at first (-1'). Bad exit from #12 (-20"). 21°C. TE 3.3.
Relive: https://www.relive.cc/view/g15654438941

Finished 2nd overall in 2017 State League. Just a few points behind Dale. Probably a fair result with my three wins against Dale's four.

Saturday Nov 18, 2017 #

12 PM

Official (ANSW chief track umpire) 1:58:17 [1] 4.93 km (24:00 / km)
slept:8.8 weight:66kg shoes: Asics Gel Advantage 3 (black)

Blacktown International Sportspark. 60-400m & steeplechase. One barrier was broken so we ended up running with just three plus the water jump. Unfortunately none of the times will count as qualifiers. One report against a masters athlete for running out of her lane in the final 200m race. 12-6pm. 23°C

Thursday Nov 16, 2017 #

1 PM

Bike (road) 21:02 intensity: (11 @0) + (2:19 @1) + (12:48 @2) + (5:44 @3) 7.24 km (20.7 kph) +47m
ahr:122 max:139 rhr:83 slept:4.9 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta loop. Short recovery ride after 25000 steps yesterday. 26°C. TE 1.8.
Relive: https://www.relive.cc/view/g15589775259
7 PM

Walk (commute) 20:50 [1] 1.62 km (12:53 / km) +41m 11:26 / km
weight:66kg

Berowra Station>Home. Car borrowed by the kids again. 22°C.

Wednesday Nov 15, 2017 #

Event: 27th Sydney Summer Series - Belrose
 
10 AM

Walk (Telehealth trial) 6:04 intensity: (26 @1) + (5:38 @2) 0.38 km (16:06 / km)
ahr:112 max:117 rhr:98 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

Belrose. Multiple laps of a 7m straight for 6 minutes. Post stem cell transplant research program. 12-month mark. Final. 24°C. TE 1.2.
3 PM

MTBO (SSS 45min score) 47:00 intensity: (21 @2) + (1:48 @3) + (43:53 @4) + (58 @5) ** 11.66 km (4:02 / km) +276m 3:36 / km
ahr:160 max:173 spiked:28/30c rhr:111 slept:6.45 weight:66kg shoes: Giant XTC 27.5 2 (red)

"Fireclay Gully", Belrose. Course setter today - my first SSS since 2010-11 season. The last time we were still using flower pots and pencils. Plotted and rode a course to see the possible distance and climb: 28-22-4-24-14-3-23-13-2-21-1-11-12-5-25-15-6-26-16-17-10-20-30-9-29-8-19-7-27-18. (Although a couple of runners had a much better route for the southern cluster: 5-16-25-6-15-26-17.) Despite knowing the placements I still missed the track to #11 (-45") and turned the wrong way on the 17-10 leg (-45"). 24°C. TE 4.3.
Relive: https://www.relive.cc/view/g15568274042

168 starters. Most seemed happy with the challenge: What to do first/last? What to leave out?. Tricky control: whilst #22 was accessible from N and S, it was hard to incorporate without going in/out the same way - a good decision to put a control here at the last moment. Bastard control: #26 - at least 20m of climb over 150m to reach the top of a cul-de-sac (63 visits). At the moment, the best score I know about is Glenn Horrocks: 600-50=550.

Thanks to all the Bennelongers for helping out this afternoon and for bringing in the controls so quickly. I made it home for the second half of the Socceroos-Honduras match.

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