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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Jun 17, 2019:

activity # timemileskm+m
  Bike4 3:29:26 42.79(12.3/h) 68.87(19.7/h) 468
  Orienteering1 1:09:29 3.96(17:34) 6.37(10:55) 23612 /16c75%
  Physical work1 1:00:00
  MTB1 28:01 4.2(9.0/h) 6.76(14.5/h) 151
  Walk1 21:31 1.0(21:28) 1.61(13:20) 37
  Total8 6:28:27 51.95 83.61 89112 /16c75%
  [1-5]8 6:27:45
averages - sleep:5.8 rhr:89 weight:68kg

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Sunday Jun 16, 2019 #

Event: Newcastle OY 4 - RYHOPE
 
10 AM

Orienteering race (NOY4) 1:09:29 intensity: (20 @1) + (2:56 @2) + (41:30 @3) + (24:43 @4) *** 6.37 km (10:55 / km) +236m 9:13 / km
ahr:146 max:169 spiked:12/16c rhr:90 slept:5.5 weight:68kg (injured) shoes: Salomon Speedcross 4 GTX (red)

"Heart-Rate Hills", Freemans Waterhole. Hard Medium: 4.5km, +235m, 15c. 10th/16 (22:43 behind Glenn Burgess). 16°C. TE 3.2.
Enjoyed today's map. Not as much hill climbing as expected. In fact my total was exactly the same as the optimal route on the control descriptions. Wore the knee brace again for protection - but it limits my stride in the thick stuff. 1 wallaby.
#1 - Track then angle into gully. #2 - Back to track then compass from corner. #3 - MTB tracks to top of hill. Ran too far along main track before looking for WC (lost 6'). #4 - Avoided down/up route by following faster/longer main track around. #5 - Down to track behind tower. #6 - Followed indistinct track up hill and spotted control from above. #7 - Drifted high (-1:10). #8 - Kept WC on my right. #9 - Drifted a bit right at the end (-50"). #10 - Straight. #11 - Drifted right (-2:30). #12 - Over hill to track then angle into gully. #13 - Tracks, taped route. #14/15/F - Mostly tracks. Best legs: 1/15/F (2nd/16). Best pos: 2nd (#1).
Relive: https://www.relive.cc/view/g36026480309

C • Splits 2
4 PM

Physical work (chainsawing) 1:00:00 intensity: (15:00 @1) + (45:00 @2)
weight:68kg shoes: New Balance 409 (white)

Chainsawing.

Saturday Jun 15, 2019 #

4 PM

MTB hills (trail) 28:01 intensity: (1:00 @1) + (4:48 @2) + (22:13 @3) 6.76 km (14.5 kph) +151m
ahr:134 max:147 rhr:93 slept:10.25 weight:68kg (injured) shoes: Giant XTC Adv 29er 2 (grey)

First ride of my new 29er MTB. Although I bought it in March, I twisted my knee the very next day at the Mt Sugarloaf NOY event. So it's been hanging in the shed for 12 weeks. First impression was that the low gear ratio should be a bit lower again. It wasn't until I logged this event that I realised I had a 1'05" PB on the medium home course without really trying. I am terribly unfit at the moment and my HR never got out of Zone 3. 1 wallaby, 1 siamese cat! 13°C. TE 2.7.
Relive: https://www.relive.cc/view/g35986403429

Friday Jun 14, 2019 #

12 PM

Bike long (path) 1:07:30 intensity: (36 @0) + (43 @1) + (18:49 @2) + (47:22 @3) 23.5 km (20.9 kph) +70m
ahr:132 max:147 rhr:80 slept:5.05 weight:68kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (CW). First one hour ride since before my knee injury. Knee OK. Headwind both ways? 17°C. TE 2.9.
Relive: https://www.relive.cc/view/g35934143987

Thursday Jun 13, 2019 #

12 PM

Bike (road) 47:10 intensity: (3:33 @1) + (16:45 @2) + (26:52 @3) 15.91 km (20.2 kph) +148m
ahr:129 max:148 rhr:91 slept:5.0 weight:68kg (injured) shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (ACW). Knee mostly OK, but got a painful twinge on the slight rise to Pendle Hill Station. 20°C. TE 2.4.
Relive: https://www.relive.cc/view/g35886190957

Wednesday Jun 12, 2019 #

1 PM

Bike (road/path) 45:24 intensity: (6 @0) + (1:27 @1) + (14:52 @2) + (28:34 @3) + (25 @4) 14.61 km (19.3 kph) +99m
ahr:132 max:153 rhr:88 slept:4.05 weight:68kg (injured) shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (ACW). Knee OK while riding. 19°C. TE 2.7.
Relive: https://www.relive.cc/view/g35846404062

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 (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.

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