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Training Log Archive: michalmy

In the 7 days ending Aug 18, 2013:

activity # timemileskm+m
  Bike3 2:09:09 27.09(12.6/h) 43.6(20.3/h) 397
  Orienteering2 1:57:52 7.59(15:32) 12.21(9:39) 59816 /23c69%
  Run2 1:19:24 9.53(8:20) 15.33(5:11) 359
  Warm up / cool down2 16:28 1.73(9:32) 2.78(5:55) 179
  Total9 5:42:53 45.93(7:28) 73.92(4:38) 153316 /23c69%
averages - sleep:6 rhr:96 weight:62kg

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MoTuWeThFrSaSu

Sunday Aug 18, 2013 #

Event: State League 10
 
9 AM

Warm up / cool down (trail) 7:50 [1] 1.16 km (6:45 / km) +72m 5:09 / km
ahr:147 max:166 rhr:94 shoes: Adidas PYV 702001

10 AM

Orienteering race (SL10 / LD) 1:18:16 intensity: (18 @2) + (3:22 @3) + (50:13 @4) + (24:23 @5) **** 8.23 km (9:31 / km) +407m 7:38 / km
ahr:163 max:174 spiked:7/10c rhr:112 slept:8.0 weight:62kg shoes: Adidas PYV 702001

"Rocky Falls", Mullion Range State Forest. 2nd/4 in M45AS. 18th/31 on Hard 8 (4.3km, +166m, 9c). Fastest overall on legs #7, 10. Lost major time on the 397m #5 leg. I was left & high when I thought I was right & low. AP says I lost 19'24" on this leg. (Leg #5 stats: 25'23", 2.37km, +102m.) On all courses: 4th/30 on #2; 4th/49 on #4.


M45AS - Splits

Hard 8 - Splits

Saturday Aug 17, 2013 #

Event: State League 9
 
12 PM

Warm up / cool down (trail) 8:38 [1] 1.62 km (5:20 / km) +107m 4:00 / km
ahr:148 max:157 rhr:111 shoes: Adidas PYV 702001

2 PM

Orienteering race (SL9 / MD) 39:36 intensity: (2 @2) + (42 @3) + (30:20 @4) + (8:32 @5) *** 3.98 km (9:57 / km) +191m 8:01 / km
ahr:164 max:176 spiked:9/13c rhr:163 slept:6.0 weight:62kg shoes: Adidas PYV 702001

"Roseberg SF Garland". (3.2km, +120m, 12c.) Ran too far right at #1/2/4. Trouble locating clearing/veg boundary at #7. 1st/2 in M45. 2nd/22 in Hard 8. Fastest on legs #3, 5. 8-9, 11-13. Only moved into 2nd overall at #12.

Dinner with Mark Freeman (uni friend of Roslyn) and his family (Vanessa, Oliver, Alton) at the Robin Hood Hotel, Orange. Good to catch up properly after many years.


Hard 8 - Splits

Friday Aug 16, 2013 #

12 PM

Bike (road) 31:56 [3] 11.86 km (22.3 kph) +66m
ahr:137 max:149 rhr:55 slept:5.0 weight:62kg shoes: Giant Cypress hybrid bike

Maitland-Bolwarra loop.

Thursday Aug 15, 2013 #

12 PM

Run (trail) 35:20 [3] 7.19 km (4:55 / km) +123m 4:32 / km
ahr:153 max:164 rhr:87 slept:5.0 weight:62kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland.

Wednesday Aug 14, 2013 #

1 PM

Bike (road) 38:42 [3] 12.47 km (19.3 kph) +132m
ahr:132 max:149 rhr:85 slept:6.0 weight:62kg shoes: Giant Cypress hybrid bike

Maitland<>Oakwood Villiage.

Tuesday Aug 13, 2013 #

1 PM

Run (trail) 44:04 [3] 8.14 km (5:25 / km) +236m 4:44 / km
ahr:148 max:167 rhr:82 slept:6.0 weight:62kg shoes: Nike Zoom Vomero 7 (grey)

4-Mile Ck, Maitland. Raging creek from last Friday now bone dry.

Monday Aug 12, 2013 #

12 PM

Bike long (road) 58:31 [3] 19.27 km (19.8 kph) +199m
ahr:133 max:153 rhr:77 slept:6.0 weight:62kg shoes: Giant Cypress hybrid bike

Maitland<>Tenambit.

Ran right over a stray tyre with rim in the middle of the F3 at 110km/h on the way to work. One of my tyres instantly deflated and bent the rim. Had to wait for a tow to the next exit to safely change the tyre. Luckily no other damage. Another driver must have hit the same wheel front on and stuffed his radiator.

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