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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Sep 22, 2018:

activity # timemileskm+m
  Bike4 2:58:51 37.38(12.5/h) 60.16(20.2/h) 756
  Orienteering2 2:46:10 9.31(17:51) 14.98(11:06) 53827 /34c79%
  Official1 2:29:36 4.4(33:59) 7.08(21:07)
  Walk1 22:35 1.03(21:54) 1.66(13:36) 83
  Total8 8:37:12 52.12(9:55) 83.88(6:10) 137727 /34c79%
  [1-5]8 8:35:37
averages - sleep:5.6 rhr:88 weight:67kg

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SuMoTuWeThFrSa

Saturday Sep 22, 2018 #

Event: NSW State league 15
 
12 PM

Orienteering race (SL15 / MD) 1:07:03 intensity: (10 @1) + (2:26 @2) + (33:17 @3) + (31:10 @4) *** 4.88 km (13:44 / km) +263m 10:49 / km
ahr:147 max:168 spiked:16/17c rhr:98 slept:6.85 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Mt Sugarloaf", West Wallsend. M55A / Hard 2: 3.4km, +160m, 16c. 5th/7 (23:56 behind Bjorn Mella). 19th/25 on H2. 22°C. TE 3.1.
First M55A event for a few years. Just one bad leg (#8-9). #1 - Angular climb to main WC, looking for smaller WC near top. #2 - Straight. #3 - Straight. #4 - Angular descent to intercept long cliff line then contour to boulder. #5 - Contour to WC. #6 - Up to main road and track beyond; compass to top of WC. #7 - Back to track; used small junction as AP. #8 - Contour to 5th WC. #9 - Up to dirt road and used small track ending at bare rock to set up compass leg but I drifted too about 30m too far right. After circling a bit I eventually relocated from another small WC (lost 13'). #10 - Angular climb to intercept WC. #11 - Straight to WC network. #12 - Straight. #13 - Up and over ridge to steep gully. #14 - Straight to track then compass from bend. #15 - Descend to fast footpath then up when OOB structure spotted. #16 - Down hill to path again. #F - Straight.
Best legs: #15, F (10th/25). Best pos: 16th/25 (#8).
Relive: https://www.relive.cc/view/g25008455829



Hard 2 - Splits

Friday Sep 21, 2018 #

7 AM

Official (ANSW track umpire) 2:29:36 [1] 7.08 km (21:07 / km)
slept:5.45 weight:67kg shoes: New Balance MX624ABv4 (black)

NSW Combined Catholic Colleges Athletics Championships, Sydney Olympic Park Athletics Centre. 7am-4pm. 21°C.

Thursday Sep 20, 2018 #

7 AM

Walk (commute) 22:35 [1] 1.66 km (13:36 / km) +83m 10:53 / km
weight:67kg

Walk to Berowra Station. 15°C.
1 PM

Bike hills (road) 37:44 intensity: (17 @0) + (2:15 @1) + (16:08 @2) + (17:29 @3) + (1:35 @4) 12.94 km (20.6 kph) +208m
ahr:130 max:152 rhr:71 slept:5.05 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). Crazy spring - cold day after 2 warm ones. Had to get out the fleecy top again. Touched 69.4km/h down Bettington. 17°C. TE 2.8.
Relive:

Northmead to Carlingford - Splits

Wednesday Sep 19, 2018 #

1 PM

Bike (path) 54:37 intensity: (52 @0) + (9 @1) + (11:20 @2) + (39:11 @3) + (3:05 @4) 19.13 km (21.0 kph) +161m
ahr:136 max:168 rhr:78 slept:4.5 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Olympic Park loop (CW). Tailwind out; strong headwind back. 29°C. TE 2.7.
Relive: https://www.relive.cc/view/g24908405048

Tuesday Sep 18, 2018 #

1 PM

Bike (road/path) 37:20 intensity: (15 @0) + (1:07 @1) + (10:51 @2) + (25:07 @3) 12.69 km (20.4 kph) +152m
ahr:132 max:149 rhr:86 slept:4.7 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-South Wentworthville loop (CW). Calves a bit stiff now after Sunday's HFS race. 27°C. TE 2.4.
Relive: https://www.relive.cc/view/g24871579760

Monday Sep 17, 2018 #

1 PM

Bike hills (road/path) 49:10 intensity: (11 @0) + (2:09 @1) + (27:58 @2) + (18:43 @3) + (9 @4) 15.39 km (18.8 kph) +236m
ahr:127 max:150 rhr:83 slept:5.5 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (CW). Magpie attacks #5/2018 @9.9km (W end of Ronald Avenue) and #6/2018 @11.7km (W end of Calder Road). Just swooping, no contact. 19°C. TE 2.3.
Relive: https://www.relive.cc/view/g24839845910

Sunday Sep 16, 2018 #

11 AM

Orienteering race (Highlands Forest Series) 1:39:07 intensity: (1 @1) + (6:06 @2) + (56:06 @3) + (34:33 @4) + (2:21 @5) **** 10.1 km (9:49 / km) +275m 8:39 / km
ahr:146 max:176 spiked:11/17c rhr:109 slept:7.15 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Appin Georges River". Long Hard: 5.6km, +165, 16c. MP on #3 (46:30 behind Angus Shedden). 17°C. TE 3.0.
Same map used for the 2017 NSW MD event. #1 - Followed road to park. #2 - Followed road to bush but coiuldn't make sense of the track network (lost 11:30). #3 - Straight, but punched a control before mine and did not check number (MP). #4 - Should have been straight but because I started leg from the wrong place I was too far right (-1:30). #5 - Tracks to other side of river, then up when boulders spotted. #6 - Main track past junction then contour to small RF. #7 - Track to top of hill then contour to RF. #8 - Followed rock line to minor track looping back to W end of rocks. #9 - Two attempts to compass in to TM (-2'). #10 - Tracks. #11 - Tracks to burnt out area. #12 - Straight. #13. Tracks. #14 - Wrong crossing (-2:30). #15 - Similar problem to #2 (-4'). #16 - Tracks. #F - Finish mapped in a different location.
Relive: https://www.relive.cc/view/g24799762534

C • Beyond Rocklea or Appin? 2

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