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Training Log Archive: michalmy

In the 7 days ending Apr 22, 2013:

activity # timemileskm+m
  Run3 1:10:49 9.42(7:31) 15.16(4:40) 303
  Bike1 39:05 8.42(12.9/h) 13.55(20.8/h) 73
  Official1 24:29 1.24(19:42) 2.0(12:15)
  Orienteering1 23:30 2.3(10:12) 3.71(6:20) 12415 /16c93%
  Total6 2:37:53 21.39(7:23) 34.42(4:35) 50015 /16c93%
averages - sleep:5.8 rhr:103 weight:56kg

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TuWeThFrSaSuMo

Sunday Apr 21, 2013 #

Event: Metro Round 2, Junior League
 
10 AM

Orienteering race (MetrO) 23:30 intensity: (12 @2) + (14 @3) + (13:04 @4) + (10:00 @5) ** 3.71 km (6:20 / km) +124m 5:26 / km
ahr:167 max:178 spiked:15/16c rhr:112 slept:6.0 weight:32kg shoes: Adidas PYV 702001

"Callan Park", Lilyfield. 5th/30 in D3 (4km?, 15c). No real mistakes. Just some hesitations on route choice for the longer legs. Rolled L ankle betweeen #12-13 on uneven road. Hope it's OK for SL3 next Sunday. Adam blitzed D2 (1st/35), running the fastest time by 57s.

3 PM

Official (TFO) 24:29 [1] 2.0 km (12:15 / km)
weight:62kg (injured) shoes: Nike Zoom Vomero 7 (grey)

Foxglove, Mt Colah.

Saturday Apr 20, 2013 #

12 PM

Run race (ANSW Novice XC Champs) 16:14 intensity: (11 @3) + (20 @4) + (15:43 @5) 4.0 km (4:04 / km) +83m 3:41 / km
ahr:179 max:187 rhr:139 slept:6.0 weight:62kg shoes: Adidas PYV 702001

Scarborough Pk, Ramsgate. 2 x 2km laps of a traditional XC course. Overnight rain added lots of standing water everywhere. The main track for km1 & km3 was very muddy. Lucky my race was the first event. Got my first official ANSW registration numbers during the week (#5028) and first outing as a Sydney Strider since the early 1980s. 1km splits: 3:39, 4:15, 4:22, 3:58. Vdot 44.38 Tried to take the first lap easy but the pace was deceptively quick. Improved only 1 place on the 2nd lap by virtue of passing 2 runners in a sprint over the final 120m. 48th/102. Adam 14:28 (25th). Bethany 30:39 (22nd/50) in the 7km W race.

Lots of activity on the Flag Counter. Two new visitors push AUS (16) well past 2nd place USA (11). A first visitor from Alberta puts Canada on 3 but a new Filipino keeps Philippines (4) in 3rd. And a first visitor from Korea (Annyeong)! Progress score: 9 flags, 39 visitors.

Thursday Apr 18, 2013 #

12 PM

Run (trail) 29:41 [3] 6.06 km (4:54 / km) +114m 4:29 / km
ahr:162 max:176 rhr:90 slept:5.0 weight:60kg shoes: Adidas PYV 702001

Walka, Maitland. Two laps of the lake.

A surge of new visitors pushes AUS (14) ahead of USA (11). Flag Counter score: 8 flags, 34 visitors.

Wednesday Apr 17, 2013 #

12 PM

Bike (road) 39:05 [3] 13.55 km (20.8 kph) +73m
ahr:135 max:157 rhr:81 slept:6.0 weight:60kg shoes: Giant Cypress hybrid bike

Maitland-Dagworth Rd loop.

One new visitor draws AUS level with USA again on 11. Flag Counter score: 8 flags, 31 visitors.

Tuesday Apr 16, 2013 #

12 PM

Run (trail) 24:54 [3] 5.1 km (4:53 / km) +106m 4:25 / km
ahr:160 max:173 rhr:92 slept:6.0 weight:60kg shoes: Adidas PYV 702001

Walka, Maitland. Terrible news from Boston overnight.

Two more visitors push USA (11) to the lead in the flag count, Philippines (3) moves into 3rd, and a first flag from Eastern Europe, Ukraine (Ahov!). Flag Counter score: 8 flags, 30 visitors.

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