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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Nov 10, 2019:

activity # timemileskm+m
  Bike4 2:39:03 34.63 55.73 372
  Official1 1:23:05 2.15(38:37) 3.46(24:00)
  Physical work1 42:51 0.78(54:54) 1.26(34:07) 18
  Orienteering1 25:22 2.19(11:35) 3.52(7:12) 4717 /22c77%
  Run1 24:13 2.87(8:27) 4.61(5:15) 69
  Total8 5:34:34 42.61 68.58 50517 /22c77%
  [1-5]7 5:33:05
averages - sleep:5.3 rhr:86 weight:66.9kg

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Sunday Nov 10, 2019 #

Event: BOSS Season 2019/2020 Event 2 Wyee Point
 
Event: NSW Sprint Championships
 
11 AM

Orienteering race (NSW SD / SL9) 25:22 intensity: (13 @2) + (4:35 @3) + (20:34 @4) *** 3.52 km (7:12 / km) +47m 6:45 / km
ahr:154 max:166 spiked:17/22c rhr:112 slept:6.45 weight:67kg shoes: Nike Zoom Flyknit Streak

"Sydney University", Camperdown. M55A / Course 2: 2.9km, 21c. 5th/9 (5:15 behind Bjorn Mella). 22°C. TE 3.0.
Mix of very short and medium legs. Difficult to find rhythm. #1 - Cautious start. #2 - Ran into dead ends (lost 1'). #3-4 - OK. #5 - Too low (-12"), #6 - OK. #7 - Got a couple of controls ahead and ended up at #9 (-2:40). #8-12 - OK. #13 - Overran (-25"). #14-16 - OK. #17 - Thought there was a passageway from #16 (-25"). #18-F - OK. Best legs: #4,8,10,12,F (2nd/9). Best pos: 5th/8 (19-F). Interesting prizes for the placegetters - edible Big Foot shortbread logos baked by Paula.
Relive: https://www.relive.cc/view/vDqgJMWZ7G6

5 PM

Physical work (lawnmowing) 42:51 [2] 1.26 km (34:07 / km) +18m 31:51 / km
weight:67kg shoes: Nike Zoom Vomero 7 (grey)

Backyard. 20°C.

Hard 2 - Splits

Saturday Nov 9, 2019 #

12 PM

Official (ANSW finish line judge) 1:23:05 [1] 3.46 km (24:00 / km)
slept:5.8 weight:67kg shoes: New Balance MX624ABv4 (black)

Treloar Shield & NSW 3000m Championships, Sydney Olympic Park Athletics Centre. 12-10pm. 21-18°C. TS was on the main track and the 15 seeded 3km races were on the warm-up track from 6pm. Amazing sight to see a huge hare running around the infield for a few minutes between races. Also the automatic sprinklers came on in stages and could not be shut off. Panic from the photo finish team as they tried to protect their cameras and laptops from being inundated by upturning tables and other heavy objects onto the sprinkler heads.

Friday Nov 8, 2019 #

12 PM

Bike (road/path) 50:34 intensity: (55 @0) + (2:13 @1) + (26:15 @2) + (21:11 @3) 16.67 km (19.8 kph) +150m
ahr:126 max:144 rhr:74 slept:5.25 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (ACW). Headwind out. Slightly different route on the western side. First part fairly quiet roads, but too many give ways in the middle. 31°C. 21%rh. TE 2.1.
Relive: https://www.relive.cc/view/vPOpWZnD5Ev

Thursday Nov 7, 2019 #

12 PM

Bike long (path) 1:03:09 intensity: (16 @0) + (3:30 @1) + (29:26 @2) + (29:57 @3) 23.41 km (22.2 kph) +78m
ahr:126 max:143 rhr:83 slept:5.0 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (ACW). Bike tipped the wrong way when I was stopping. Not hurt at the time but a couple hours later some pain developed in my R forearm just below the elbow. Think it's just a soft tissue injury. Will monitor over the next few days. 33°C. 26%rh. TE 2.2.
Relive: https://www.relive.cc/view/vdvmBKk3NxO

Wednesday Nov 6, 2019 #

1 PM

Bike (road) 45:19 intensity: (1 @0) + (1:20 @1) + (18:00 @2) + (25:58 @3) 15.65 km (20.7 kph) +143m
ahr:129 max:149 rhr:89 slept:4.55 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). Legs have felt sore after the last couple of runs. Hope it's not the tendonitis coming back. 30°C. 57%rh. TE 2.3.
Relive: https://www.relive.cc/view/vxOQAojrr2O

Tuesday Nov 5, 2019 #

12 PM

Bike (repairs) 1 [0]
shoes: Giant Roam XR1 (white)

Snapped my rear derailleur cable last week. Fixed at Blackman Bicycles, Victoria Road, North Parramatta. Replaced jockey wheel as well. $45. Gears feel really smooth now. LTD stats: 13760km, 646 hours.
1 PM

Run hills (XC) 24:13 intensity: (16 @0) + (13 @1) + (1:39 @2) + (15:42 @3) + (6:23 @4) 4.61 km (5:15 / km) +69m 4:53 / km
ahr:142 max:157 rhr:74 slept:4.65 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Southern Domain, Parramatta. 2 laps of the hills. 24°C. TE 2.5.
Relive: https://www.relive.cc/view/vQvxVn12R96

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