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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending May 19, 2013:

activity # timemileskm+m
  Orienteering2 1:37:59 5.77(16:59) 9.28(10:33) 39520 /28c71%
  Run3 1:27:58 10.28(8:33) 16.55(5:19) 357
  Bike2 1:18:48 16.95(12.9/h) 27.28(20.8/h) 144
  Walk2 22:32 0.86(26:05) 1.39(16:13) 156
  Warm up / cool down1 10:00 0.81(12:23) 1.3(7:42) 26
  Total10 4:57:17 34.67(8:34) 55.8(5:20) 107820 /28c71%
averages - sleep:5.3 rhr:95 weight:61kg

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MoTuWeThFrSaSu

Sunday May 19, 2013 #

Event: State League 5
 
9 AM

Walk warm up/down (hill) 10:13 [2] 0.6 km (17:02 / km) +116m 8:39 / km
shoes: Adidas PYV 702001

Assembly area to start triangle. 19% average gradient!
10 AM

Orienteering race (SL5 / long) 1:03:58 [5] **** 5.51 km (11:36 / km) +287m 9:12 / km
spiked:9/15c slept:5.0 weight:61kg shoes: Adidas PYV 702001

"Baal Bone Junction", Cullen Bullen. (Hard 8, M45AS: 4.17km, +85m, 14c.) Lost 6 mins at #6 - termite mound much lower than expected. AP calculated 7 min loss at #6 and 67-88 sec losses on 5 other controls. Surprised to end up 2nd/6 in M45AS and 5th/31 overall in Hard 8. Fastest in Hard 8 for #15. 2nd/70 across all courses for #15.

4 PM

Walk (dog) 12:19 [1] 0.79 km (15:35 / km) +40m 12:26 / km
weight:61kg shoes: Adidas PYV 702001

Berowra. Fuzzy went crazy chasing the bush turkeys.

Hard 8 - Splits

Saturday May 18, 2013 #

Event: State League 4
 
12 PM

Warm up / cool down (trail) 10:00 [1] 1.3 km (7:42 / km) +26m 7:00 / km
shoes: Adidas PYV 702001

Assembly area (F) to start triangle.
1 PM

Orienteering race (SL4 / MD) 34:01 intensity: (19 @2) + (40 @3) + (22:28 @4) + (10:34 @5) *** 3.77 km (9:02 / km) +108m 7:54 / km
ahr:166 max:183 spiked:11/13c rhr:118 slept:7.0 weight:61kg shoes: Adidas PYV 702001

"Falnash" State Forest, Wallerawang. (Hard 8, M45AS: 3.3km, +80m, 12c.) First try of new thumb compass. (Should there be an air bubble in the fluid?) Most errors seem to be drifting too far right. Ran to wrong termite mound initially on #4 & #6. 2nd/5 in M45AS. 7th/32 in Hard 8. Fastest in M45AS for #5/9/11/12/F. 1st/42 across all courses for leg #12.


M45AS - Splits

Friday May 17, 2013 #

1 PM

Bike (road) 30:48 [3] 10.71 km (20.9 kph) +72m
ahr:151 max:162 rhr:94 slept:5.0 weight:61kg (sick) shoes: Giant Cypress hybrid bike

Maitland-Oakhampton loop.

Minister Hartcher visited the office today. Free BBQ for all 100+ staff that were in. Not quite the extravaganza a previous Minister 'Sir Lunchalot' Macdonald would have expected. Received an email message from the DG. More SAP ByD issues. Apparantly our voluntary super contributions may not have been paid for a while, even though money has been deducted from our pay slips. It's rumoured that other deductions for car leases and health insurance may also be lost in the ether.

Thursday May 16, 2013 #

12 PM

Run (trail) 29:08 [3] 5.3 km (5:30 / km) +121m 4:56 / km
ahr:158 max:171 rhr:100 slept:5.0 weight:61kg (sick) shoes: Adidas PYV 702001

Walka, Maitland. Very little energy after 3km.

Wednesday May 15, 2013 #

1 PM

Bike (road) 48:00 [3] 16.57 km (20.7 kph) +72m
ahr:144 max:176 rhr:72 slept:5.0 weight:61kg (sick) shoes: Giant Cypress hybrid bike

Maitland-Brush Farm loop.

Tuesday May 14, 2013 #

1 PM

Run (trail) 27:56 [3] 5.44 km (5:08 / km) +96m 4:43 / km
ahr:160 max:172 rhr:98 slept:4.0 weight:61kg (sick) shoes: Adidas PYV 702001

Walka, Maitland.

Monday May 13, 2013 #

1 PM

Run (trail) 30:54 [3] 5.81 km (5:19 / km) +140m 4:45 / km
ahr:156 max:173 rhr:85 slept:6.0 weight:61kg (sick) shoes: Adidas PYV 702001

Walka, Maitland. Started Moxifloxacin on Saturday. $80 for 5 tablets - works a treat. Coughing mostly under control.

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