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Training Log Archive: michalmy

In the 7 days ending Jun 30, 2013:

activity # timemileskm+m
  Run3 1:15:56 9.73(7:48) 15.66(4:51) 380
  Bike1 57:22 12.51(13.1/h) 20.14(21.1/h) 187
  Orienteering1 38:46 4.36(8:54) 7.01(5:32) 18512 /12c100%
  Walk1 15:34 0.81(19:07) 1.31(11:53) 18
  Total6 3:07:38 27.42(6:51) 44.12(4:15) 77012 /12c100%
averages - sleep:6.6 rhr:128 weight:61kg

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MoTuWeThFrSaSu

Sunday Jun 30, 2013 #

Event: Club event, Junior League
 
9 AM

Orienteering race (street-O) 38:46 intensity: (26 @3) + (28:28 @4) + (9:52 @5) ** 7.01 km (5:32 / km) +185m 4:53 / km
ahr:165 max:176 spiked:12/12c rhr:132 slept:8.0 weight:61kg shoes: Adidas PYV 702001

"Kissing Pt", Gladesville. (Long mod: 5.43km, +170m, 11c.) Mostly a road course today. Light drizzle at the start. Stretched out a bit on the long leg to #2 (2.22km) [all the twos], +36m, 10:15. 3 ctrls on the way back before finishing with 6 short legs in the hospital grounds and on to the finish. No mistakes. 7th/39. Finished ahead of Adam (40:20, 13th) today. Although he says he won more legs - 'matchplay' rules?

Saturday Jun 29, 2013 #

1 PM

Walk (road) 15:34 [1] 1.31 km (11:53 / km) +18m 11:07 / km
weight:61kg shoes: Nike Zoom Vomero 7 (grey)

Prospect Reservoir.
2 PM

Run race (WestMet XC) 15:31 [5] 4.0 km (3:53 / km) +92m 3:29 / km
slept:8.0 weight:61kg shoes: Nike Zoom Vomero 7 (grey)

Prospect Reservoir. Out & back course along a bitumen road (2km e/w). Mostly uphill on the way out (8:16), downhill on the way back (7:14). 1km splits: 3:54, 4:22, 3:46, 3:28. Vdot 50.0 23rd/76. Chased down Bethany (15:40, 25th) after the turn, passed her after the 3km mark. Adam 13:35 (8th).

Flag Counter update: A new visitor from GB (3 - 5th) closing in on Canada (4 - 4th). AUS to 85. Total unique visits 121.

Friday Jun 28, 2013 #

1 PM

Run (trail) 21:15 [3] 4.26 km (4:59 / km) +149m 4:15 / km
slept:6.0 weight:61kg shoes: Adidas PYV 702001

Walka, Maitland. First run after a couple of days of rain. Spotted 5 kangaroos plus one joey in a pouch at the top of the course. I ran within 10m of the mob, but they did not seem interested in running away.

Tuesday Jun 25, 2013 #

1 PM

Run (trail) 39:10 [3] 7.4 km (5:18 / km) +139m 4:50 / km
ahr:152 max:169 rhr:123 slept:5.0 weight:61kg shoes: Adidas PYV 702001

4-Mile Ck, Maitland. Forested trail bike area between Maitland Tip and Bloomfield Colliery. Spotted a large hare in the bushy area. It was so big I thought it was a fox at first.

Monday Jun 24, 2013 #

1 PM

Bike long (hills) 57:22 [3] 20.14 km (21.1 kph) +187m
slept:6.0 weight:61kg shoes: Giant Cypress hybrid bike

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