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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Jun 11, 2019:

activity # timemileskm+m
  Orienteering3 2:59:18 10.71(16:44) 17.24(10:24) 52939 /50c78%
  Walk2 1:55:51 4.02(28:49) 6.47(17:55) 216
  Bike1 49:22 9.22(11.2/h) 14.85(18.0/h) 151
  Total6 5:44:31 23.96(14:23) 38.55(8:56) 89639 /50c78%
  [1-5]6 4:27:48
averages - sleep:5.1 rhr:102 weight:68kg

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Tuesday Jun 11, 2019 #

1 PM

Bike hills (road/path) 49:22 intensity: (2:01 @1) + (14:18 @2) + (33:03 @3) 14.85 km (18.0 kph) +151m
ahr:133 max:149 rhr:92 slept:4.85 weight:68kg (injured) shoes: Giant Roam XR1 hybrid (white)

Parramatta-Dundas Valley loop (ACW). Ventured tentatively back onto the bike again because my knee didn't feel any worse over the long weekend and I need to start getting some fitness back. 22°C. TE 2.6.
Relive: https://www.relive.cc/view/g35789950315
7 PM

Walk (commute) 21:31 [1] 1.61 km (13:20 / km) +37m 11:58 / km
weight:68kg (injured)

From Berowra Station. 14°C.

Monday Jun 10, 2019 #

10 AM

Orienteering race (QBIII SD / SL7) 30:22 intensity: (10 @2) + (1:59 @3) + (23:05 @4) + (5:08 @5) *** 4.22 km (7:11 / km) +62m 6:42 / km
ahr:162 max:177 spiked:16/20c rhr:124 slept:4.9 weight:68kg (injured) shoes: Nike Zoom Flyknit Streak

"Macarthur Campus - Western Sydney University", Campbelltown. M55A / Hard 2B: 2.6km, +30m, 19c. 13th/14. 18°C. TE 3.7.
Worst sprint for some time. Although too many of the control circles were covering critical passageways. Not settled for #1-2-3. Big time loss at #5 when I couldn't find the way in. Path looked like a rock garden and a dead end. Nothing was making sense so I ran to the other side of the building before coming back (lost 3:10). Worst mistake was punching #15 instead of #9 (wrong path bend). I then did #10-11-12-13-14 before realising my error. Had to do #9 and then redo the #10-14 loop (lost 7'). Moved up to 7th/17 overall in the 3D event (don't know how), 1:20:07 behind Undy.
Relive: https://www.relive.cc/view/g35746357603



Weekend totals: 17.23km, +529m, 56c, 2:59:18. Car: 821km, 13h33m.

Sunday Jun 9, 2019 #

10 AM

Orienteering race (QBIII LD / SL6) 1:18:37 intensity: (1:00 @2) + (15:03 @3) + (53:52 @4) + (8:42 @5) **** 7.45 km (10:33 / km) +221m 9:11 / km
ahr:158 max:180 spiked:6/10c rhr:111 slept:4.2 weight:68kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Arthursleigh Mt Pleasant", Big Hill. M55A / Hard 5: 5.4km, +160m, 9c. 13th/15 (46:08 behind Tony Woolford). 13°C. TE 4.5.
Difficult map with only contours to navigate. All white, no rock features, useless termite mounds. Moved up one spot to 8th in the 3D event (1:08:10 behind Undy). My position is unlikely to change unless someone above me MPs in tomorrow's sprint. 3 kangaroos. 1 wallaby.
#1 - Descended spine of ridge to track, then compass to WC. 100m right of control (lost 1:30). #2 - Compass. Corrected mid-leg when I noticed I was drifting down the wrong slope. #3 - Bad compass bearing ended up 300m right of control (-2:30). #4 - Straight. #5 - Drifted 80m left of control (-40"). #6 - Straight. Long #7 - Ran through saddle to meet the track I crossed on the S-1 leg. Left track at water station to run N and contour around hill but drifted into wrong ravine (-10'). #8 - Straight. #9 - Straight, perfect. #10 - Taped route.
Relive: https://www.relive.cc/view/g35688762251

Saturday Jun 8, 2019 #

12 PM

Orienteering race (QBIII MD / SL5) 1:10:19 intensity: (12 @2) + (8:12 @3) + (44:55 @4) + (17:00 @5) *** 5.56 km (12:38 / km) +246m 10:21 / km
ahr:162 max:180 spiked:17/20c rhr:120 slept:6.95 weight:68kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"The Piggery", Belanglo State Forest. M55A / Hard 2: 4.5km, +165m, 19c. 9th/15; 29:17 behind Andy Simpson [Undy]. 12°C. TE 4.7.
Enjoyable course in an area I've run a couple of times. Wore a brace today to try to give my L knee a bit more stability. Fitness still very poor after 2.5 weeks off.
#1 - Drifted L towards the end and ended up at #3 (lost 1:15). #2 - Keeping cliffs in sight. #3 - Straight. #4 - Reverse of leg 1-2. #5 - Approach gully from top of second cliff. #6 - Track option. #7 - Approach gully from top of rocks (no lap). #8 - Followed bush track on W side of WC over rocks (near #10) to track junction. Compass from top of hill. #9 - Straight. #10 - Around base of rocks. #11 - Over rocks again, then ticking off features to cliff. #12 - Contours. #13 - Angle down to WC and up to cliff structure. Wrong boulder (-90"). #14 - Good compass up and over hill but didn't go far enough down (-6'). #15 - Followed base of cliff until 5m boulder spotted. #16 - Compass from track junction. #17 - Straight. #18 - Contours. #19 - Compass from same track junction. #F - Eventually found the vague track through the pine trees.
Relive: https://www.relive.cc/view/g35641846788

Wednesday Jun 5, 2019 #

6 PM

Walk (path) 1:34:20 intensity: (1:16:43 @0) + (17:28 @1) + (9 @2) 4.86 km (19:26 / km) +179m 16:24 / km
ahr:85 max:112 rhr:65 slept:4.75 weight:68kg (injured) shoes: Nike Air Zoom Pegasus 33 (new)

Vivid Festival, Circular Quay<>Taronga Zoo. A bit of rain about so the crowds were light. A little underwhelmed this year at the Quay although we didn't have much time to explore the CBD installations before catching a ferry to the zoo. The zoo's displays (oversized colourful internally lit animals) were a bit repetitive although there were a few animated and interactive ones. My knee was a bit sore after the zoo walk so I left the rest of the family in the city and caught an early train home. Actually it was four trains (Circular Quay > Wynyard > North Sydney > Hornsby > Berowra) and it took me close to two hours. 12°C.

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