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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Jun 24, 2018:

activity # timemileskm+m
  Bike6 3:15:11 41.25(12.7/h) 66.38(20.4/h) 934
  Official2 1:40:49 4.07(24:46) 6.55(15:23) 975 /5c100%
  Orienteering1 35:01 3.19(10:58) 5.14(6:49) 20711 /11c100%
  Walk1 20:04 0.97(20:40) 1.56(12:51) 36
  Total10 5:51:05 49.48(7:06) 79.64(4:25) 127416 /16c100%
  [1-5]10 5:50:03
averages - sleep:5.1 rhr:88 weight:67kg

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Sunday Jun 24, 2018 #

Event: Metro League #4
 
6 AM

Bike (commute) 35:27 intensity: (16 @0) + (41 @1) + (5:09 @2) + (26:12 @3) + (3:09 @4) 10.68 km (18.1 kph) +258m
ahr:137 max:156 rhr:84 weight:67kg shoes: Giant Roam XR1 (white)

Home > Berowra Station - trains - Campbelltown Station > Narellan Vale. 7°C. TE 3.0.
10 AM

Orienteering race (MetrO League 4) 35:01 intensity: (9 @2) + (9 @3) + (23:44 @4) + (10:59 @5) *** 5.14 km (6:49 / km) +207m 5:40 / km
ahr:167 max:179 spiked:11/11c rhr:115 slept:5.0 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"William Howe Reserve", Narellan Vale. Div 3: 4.1km, +190m, 10c. 3rd/34 (3:01 behind Tom 'Flash' Gordon). 10°C. TE 3.8. One of those rare days when every route choice worked perfectly. Although most controls were visible from a fair distance away. Last runner to leave the start triangle. Best legs: #3/4/7 (2nd/34). Best pos: 1st/34 (#4).
#1 - 280m sprint along taped route to avoid sensitive aboriginal area. #2 - Left track a little early, slowed by rutty area overgrown with long grass. #3 - Chose RH route on long 1.25km leg, early climb conserved height and found fast track to water tower and over. #4 - Backtracked to water tower. #5 - Descended to gully just beyond powerlines. #6 - Climb to ridge and follow track to top of gully. #7 - contour around hill. #8 - Down track (steps) and approach gully from below. #9 - Up to ridge then followed track from hilltop dam. #10 - Straight. #F - Straight. (10 points in the match against WHO. Narrow 28-26 win to BNO courtesy of a MP.)
Relive (v Rodney Parkin - how cool is this?): https://www.relive.cc/view/g21919026695 I remember passing Rodney up the hill on the #5-6 leg.



Floating on the finish leg
11 AM

Bike (commute) 35:22 intensity: (10 @0) + (2:21 @1) + (16:19 @2) + (16:29 @3) + (3 @4) 11.4 km (19.3 kph) +318m
ahr:127 max:150 rhr:87 weight:67kg shoes: Giant Roam XR1 (white)

Narellan Vale > Campbelltown Station - trains - Berowra Station > Home. 14°C. TE 2.2.

Saturday Jun 23, 2018 #

10 AM

Official (ANSW umpire) 46:01 [1] 1.92 km (24:00 / km) +40m 21:44 / km
slept:4.3 weight:67kg shoes: New Balance MX624ABv4 (black)

NSW Cross Country Championships, "Willandra", Tapitallee. 10am-4pm. Lift to the event with Lisa from ANSW. Home with Janet & Stuart. Not surprising to see lots of kangaroos in kangaroo Valley. 18°C once it warmed up.

Friday Jun 22, 2018 #

12 PM

Bike (road) 30:36 intensity: (2 @0) + (1:55 @1) + (5:13 @2) + (18:44 @3) + (4:42 @4) 11.63 km (22.8 kph) +85m
ahr:137 max:158 rhr:82 slept:5.45 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta Park. 3 x 3.15km laps (7:09, 7:18, 7:47; PB is 6:21). Afternoon meeting in the City. 17°C. TE 2.9.
Relive: https://www.relive.cc/view/g21854298644
5 PM

Bike (commute) 5:05 [2] 1.76 km (20.8 kph) +27m
weight:67kg shoes: Giant Roam XR1 (white)

From Berowra Station. 16°C.

Parramatta Park - 3 laps - Splits

Thursday Jun 21, 2018 #

8 AM

Official (O-coaching) 54:48 [1] ** 4.64 km (11:49 / km) +57m 11:08 / km
spiked:5/5c slept:4.55 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

Sydney West Primary Schools orienteering championships (Day 1), Fred Caterson Reserve, Castle Hill. Helping 12 boys & girls from Hambledon PS find their way around a practice course prior to their individual races and 3-person relays. 10°C.

4 PM

Walk (commute) 20:04 [1] 1.56 km (12:51 / km) +36m 11:31 / km
weight:67kg shoes: Salomon Speedcross 4 GTX (red)

From Berowra Station. 16°C.

Wednesday Jun 20, 2018 #

Event: Sydney West Primary Schools
 
1 PM

Bike (road/path) 46:58 intensity: (7 @0) + (1:38 @1) + (18:04 @2) + (26:05 @3) + (1:04 @4) 15.86 km (20.3 kph) +186m
ahr:130 max:152 rhr:81 slept:6.35 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Toogabbie loop (CW). 17°C. TE 2.3.
Relive: https://www.relive.cc/view/g21791553773

Monday Jun 18, 2018 #

1 PM

Bike (path) 41:43 intensity: (27 @0) + (31 @1) + (6:11 @2) + (33:54 @3) + (40 @4) 15.06 km (21.7 kph) +61m
ahr:136 max:152 rhr:78 slept:5.0 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta<>Kendall Park, Ermington. Crosswind, slight headwind on way back. 16°C. TE 2.9.
Relive: https://www.relive.cc/view/g21721738841

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