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Training Log Archive: michalmy

In the 7 days ending Jun 16, 2013:

activity # timemileskm+m
  Run5 3:19:20 23.38(8:32) 37.63(5:18) 1389
  Walk2 58:23 2.62(22:16) 4.22(13:50) 78
  Orienteering1 41:17 3.5(11:49) 5.63(7:20) 302 /2c100%
  Warm up / cool down2 15:21 1.4(10:59) 2.25(6:49) 51
  Total10 5:14:21 30.9(10:10) 49.73(6:19) 15482 /2c100%
averages - sleep:6.1 rhr:87 weight:61kg

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MoTuWeThFrSaSu

Sunday Jun 16, 2013 #

10 AM

Run long (trail) 1:06:34 [3] 12.22 km (5:27 / km) +455m 4:36 / km
ahr:140 max:161 rhr:86 slept:8.0 weight:61kg shoes: Adidas PYV 702001

Brooklyn Dam. Splits: 32:55 (PB), 33:39 (PB). Slight detour (wrong way), new longest run distance by 0.2km.
3 PM

Walk (dog) 25:31 [1] 1.4 km (18:14 / km) +24m 16:47 / km
shoes: Nike Zoom Vomero 7 (grey)

Foxglove, Mt Colah.

Saturday Jun 15, 2013 #

1 PM

Warm up / cool down (XC) 11:51 [1] 1.62 km (7:19 / km) +31m 6:41 / km
ahr:145 max:165 rhr:84 shoes: Adidas PYV 702001

2 PM

Run race (WestMet XC) 16:51 intensity: (8 @1) + (8 @2) + (12 @3) + (13:41 @4) + (2:42 @5) 4.0 km (4:13 / km) +62m 3:55 / km
ahr:166 max:172 rhr:102 slept:8.0 weight:61kg shoes: Adidas PYV 702001

Nth Ryde Common (adjacent to Macquarie Hospital). 2 laps of a tough grassy course on the side of a hill. A couple of very muddy sections too. 1km splits: 4:03, 4:08 [8:11], 4:29, 4:11 [8:40]. Vdot 43.4 Finished 22nd/61 today, 9 secs ahead of Bethany 17:00 (23rd). She must have been tired from yesterday's effort. Adam 14:53 (10th).

Flag Counter update: A first flag from Ontario. Canada (4) still behind AUS (67), USA (13), Philippines (6). 100th unique visitor recorded.

Friday Jun 14, 2013 #

8 AM

Walk (XC) 32:52 [1] 2.82 km (11:39 / km) +54m 10:38 / km
slept:5.0 weight:61kg (rest day) shoes: Nike Zoom Vomero 7 (grey)

Eastern Ck International Raceway. Most of the new 3km lap with Bethany.

NSW Combined Catholic Colleges XC Championships: Not to be outdone by Adam yesterday, Bethany also won her 18yo 6km race to qualifiy for the NSW All Schools in July. She pretty much led from the end of the long straight (1km), pushing out to 20m by half-way and extending her margin to 150m by the finish. CCC State Champion!

Ordered a new Silva Spectra compass online from wildfiresports.com.au on Wednesday for just $74 including postage. Delivered today!

Thursday Jun 13, 2013 #

Event: West Berowra Fire Trail
 
3 PM

Run hills (trail) 59:43 [3] 10.55 km (5:40 / km) +550m 4:29 / km
ahr:151 max:168 rhr:85 slept:5.0 weight:61kg shoes: Adidas PYV 702001

First time I've done both trails in one run from home.

Sydney North Region XC Championships, Gosford Racecourse: Great run from Adam in 16yo 6km race. Led most of the way to win by about 6secs/30m. Qualifies for the NSW All Schools / CHS State Championships in July. Bethany's turn tomorrow at the Combined Catholic Colleges State Championships.
C • Region 2

North to South trail - Splits

Wednesday Jun 12, 2013 #

4 PM

Run (trail) 27:56 [3] 5.8 km (4:49 / km) +195m 4:07 / km
ahr:155 max:166 rhr:87 slept:7.0 weight:61kg shoes: Adidas PYV 702001

Walka, Maitland.

Tuesday Jun 11, 2013 #

1 PM

Run (XC) 28:16 [3] 5.06 km (5:35 / km) +127m 4:58 / km
ahr:150 max:179 rhr:86 slept:6.0 weight:61kg shoes: Adidas PYV 702001

Stockade Hill Heritage & Cooks Square Parks, Maitland. A couple of laps of a hilly circuit. Felt a bit sluggish after the weekend. The 900+km of driving might have added to the overall feeling.

Monday Jun 10, 2013 #

9 AM

Warm up / cool down (trail) 3:30 [1] 0.63 km (5:33 / km) +20m 4:48 / km
ahr:144 max:162 rhr:72 shoes: Adidas PYV 702001

10 AM

Orienteering race (QBIII / SL8 / MD) 41:17 intensity: (14 @1) + (26 @2) + (13:20 @3) + (27:11 @4) + (6 @5) **** 5.63 km (7:20 / km) +30m 7:09 / km
ahr:151 max:172 spiked:2/2c rhr:95 slept:4.0 weight:61kg shoes: Adidas PYV 702001

"Beyond Rocklea", Belanglo State Forest. (Hard 8, M45AS: 2.6km, +30m, 6c.) Started OK, but tripped over on the long leg to #2, smashing my 4-week old compass. Overcast sky, so couldn't use the sun for basic orientation. Not confident to keep going. (Visions of walking off the map and not being found until very late.) Cautiously made my way to the finish on major tracks. DNF. Not a great weekend. Two MPs + one DNF in three races. At least I wasn't injured. (Pre-race distraction: a koala perched 5m up a tree above the parking area.)



France provides the 14th national flag for my Flag Counter. (Bonjour!) AUS increases to 63. Unique visitors: 96. Continental flag score: North America (16), Asia (9), Europe (8).

"Hard 8 Day 3" - Splits

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