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Training Log Archive: michalmy

In the 7 days ending Sep 2, 2019:

activity # timemileskm+m
  MTBO3 4:50:14 30.58(9:30) 49.21(5:54) 93541 /53c77%
  Bike1 1:07:05 14.54(13.0/h) 23.4(20.9/h) 66
  Run1 28:11 3.3(8:33) 5.31(5:19) 49
  Total5 6:25:30 48.41(7:58) 77.91(4:57) 105041 /53c77%
  [1-5]5 6:24:50
averages - sleep:6.8 rhr:85 weight:68kg

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Monday Sep 2, 2019 #

8 AM

Note
slept:8.6 weight:68kg (rest day)

Returning home from Stanthorpe QLD (689km, 8h05m).
Left my laptop at home with my Garmin charging cable. Not enough battery (37% on Friday arvo) to log my races, so recorded via Strava on my iPhone and uploaded later when I got back. No HRM data available or control locations logged. But AP seems to have guessed where some controls were located on the middle and long courses, possibly based on elapsed times. Not accurate at first since I started the recording on Strava before I got to the map trays. Later on I used a gpx file-splitting tool to remove a few minutes from the start of my logs and reload into AP. This seemed to shift the control points to the correct locations.
Weekend totals - MTBO: 3rd/4th/5th, 49.31km, +949m, 4h50'14", 41/53c (77%), 6 legs won. Car: 1807km, 22h10m.

Sunday Sep 1, 2019 #

8 AM

MTBO race (QLD MTBO LD) 2:50:09 intensity: (13 @1) + (35 @2) + (1:52:20 @3) + (56:54 @4) + (7 @5) *** 24.17 km (7:02 / km) +542m 6:20 / km
spiked:12/18c slept:7.6 weight:68kg shoes: Giant XTC Adv 29er 2 (silver)

"Koreelah Forest", Legume. M50 / Course 3: 23.5km, +580m, 17c. 5th/6 (31:49 behind PowA.) Another tough map with very close contours. So lots of walking uphill pushing the bike.
#1 - Turned a bit early, relocated from dam (lost 2'). #2 - Could not make sense of the yellow/white delineation - thanks Ori for the tip (-6'). #8 - Stopped for a while at a track junction. #9 - Circled big shed; control was inside (-1:15). #10 - Wrong track (-2:45). #14 - Control was lower in gully than expected (-2:15). Best legs: #5/12 (1st/11 in C3). Best pos: 4th/11 (#5-8, 11-13). Slipped to 5th overall in M50 (52:53 behind PowA). Less than 6' off 3rd place after nearly 5 hours of racing.
Relive: https://www.relive.cc/view/g39947316723

Saturday Aug 31, 2019 #

10 AM

MTBO race (QLD MTBO SD) 38:06 intensity: (10 @2) + (6:32 @3) + (29:11 @4) + (2:13 @5) ** 10.74 km (3:33 / km) +108m 3:23 / km
spiked:17/19c slept:8.1 weight:68kg shoes: Giant XTC Adv 29er 2 (silver)

"Killarney South" (#1-8, 13-F) & "Killarney State School" (#9-12). M50 / Course 3: 8.3km, +95m, 18c. 3rd/6 (1:51 behind PowA.) Street sprint with a map switch before and after the 1:1000-scale local school map.
#2 - The road option might have been better the slogging across the golf course. #9 - Overshot the water tank after the first map switch (lost 1'). #11 - Slightly off line in the school oval (lost 15"). Best legs: #12/15 (1st/6). Best pos: 2nd/6 (#3-8, 15-16). 20psi for all races.
Relive: https://www.relive.cc/view/g39947313922

1 PM

MTBO race (QLD MTBO MD) 1:21:59 intensity: (1 @1) + (2:21 @2) + (25:42 @3) + (51:19 @4) + (2:36 @5) **** 14.3 km (5:44 / km) +285m 5:13 / km
spiked:12/16c weight:68kg shoes: Giant XTC Adv 29er 2 (silver)

"Cullendore High Country". M50 / Course 3: 12.5km, +305m, 15c. 4th/6 (19:13 behind PowA.) Tough map with uncrossable fences and lots of off-track riding in paddocks.
#1 - Missed a turn (lost 2:25). #2 - Spent time looking on wrong side of high point (-1:25). #4 - Trouble finding track start (-4:15). #8 - Through wrong fence gate (-3'). Best leg: #3 (1st/11 in C3). Best pos: 3rd/11 (#15-16). Dropped to 4th in M50.
Relive: https://www.relive.cc/view/g39947315275

Friday Aug 30, 2019 #

8 AM

Note
slept:5.9 weight:68kg (rest day)

Drive to Stanthorpe (via Killarney) for the QLD MTBO Championships with mars67 (805km, 9h22m).

Wednesday Aug 28, 2019 #

1 PM

Run (XC) 28:11 intensity: (3 @0) + (11 @1) + (1:06 @2) + (19:32 @3) + (7:19 @4) 5.31 km (5:19 / km) +49m 5:05 / km
ahr:145 max:156 rhr:86 slept:5.7 weight:68kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park loop. Ran from the office instead of riding to the park as I usually do. So there was 1km of pavement running at the beginning and end. I will probably go back to the bike to increase my time on trails and reduce injury risk. 17°C. TE 2.7.
Relive: https://www.relive.cc/view/gh39668072550

Tuesday Aug 27, 2019 #

12 PM

Bike long (path) 1:07:05 intensity: (37 @0) + (1:06 @1) + (35:18 @2) + (30:04 @3) 23.4 km (20.9 kph) +66m
ahr:128 max:141 rhr:84 slept:4.6 weight:68kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Ryde Bridge loop (ACW). String headwind on the way out; crosswind on the way back. L knee felt a bit sore throughout. Still not 100% after the injury from March. 17°C. TE 2.3.
Relive: https://www.relive.cc/view/gh39613713653

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