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Training Log Archive: michalmy

In the 7 days ending Jul 27, 2014:

activity # timemileskm+m
  Bike3 2:15:36 29.7(13.1/h) 47.8(21.2/h) 360
  Orienteering1 59:21 3.78(15:41) 6.09(9:45) 11410 /16c62%
  Run2 43:07 5.37(8:02) 8.64(4:59) 85
  Warm up / cool down1 5:19 0.65(8:09) 1.05(5:04)
  Total7 4:03:23 39.51(6:10) 63.58(3:50) 55910 /16c62%
  [1-5]7 4:02:27
averages - sleep:6 rhr:92 weight:64kg

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MoTuWeThFrSaSu

Sunday Jul 27, 2014 #

Event: 2014 MetrO League #5 + Sydney Junior League 4 - Beacon Hill
 
9 AM

Warm up / cool down (park) 5:19 [2] 1.05 km (5:04 / km)
ahr:135 max:166 rhr:100 shoes: Nike Zoom Vomero 7 (grey)

Tristram Rd Reserve, Beacon Hill.
10 AM

Orienteering race (MetrO League 5) 59:21 intensity: (10 @1) + (1:14 @2) + (20:59 @3) + (32:29 @4) + (4:29 @5) ***** 6.09 km (9:45 / km) +114m 8:55 / km
ahr:163 max:179 spiked:10/16c rhr:123 slept:7.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

"Clay Pan & Beyond", Beacon Hill. (Div 2: 4.08km, 15c.) Did not start well, running the wrong way to #1. Found #5 before #4 (both bare rock features in thick scrub). I will be surprised if I don't come close to fastest leg for #5. (Actually just 6s behind fastest. 2nd/25.) Wrong track to #11. Found out at finish that I MP'd at #3 & #10, so effort not rewarded. Probably the 1:7500 scale had me overrunning controls all morning. Adam 18th/31 in Div 1.


Division 2 - Splits

Friday Jul 25, 2014 #

1 PM

Bike (road) 38:16 intensity: (24 @0) + (10:11 @1) + (13:32 @2) + (14:09 @3) 13.57 km (21.3 kph) +68m
ahr:136 max:158 rhr:76 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland<>East Maitland.

Flag Counter update: First flag from UAE (Salam !). 31st national flag. AUS 518, USA 37, GB 13, Phillippines 9, Japan 8. Total 629.

Thursday Jul 24, 2014 #

12 PM

Run (trail) 21:06 intensity: (32 @1) + (48 @2) + (6:21 @3) + (13:25 @4) 4.34 km (4:51 / km) +39m 4:39 / km
ahr:159 max:172 rhr:90 slept:5.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland.

Wednesday Jul 23, 2014 #

12 PM

Bike long (path/road) 54:49 intensity: (1:24 @1) + (21:53 @2) + (28:33 @3) + (2:59 @4) 19.98 km (21.9 kph) +172m
ahr:146 max:166 rhr:90 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Bellambi<>Coledale (Wollongong). A nice long ride beside the ocean. Hilly around the N end.

Tuesday Jul 22, 2014 #

1 PM

Run (trail) 22:01 intensity: (6 @0) + (46 @1) + (2:01 @2) + (9:24 @3) + (8:54 @4) + (50 @5) 4.3 km (5:07 / km) +46m 4:52 / km
ahr:157 max:179 rhr:83 slept:6.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland. 2 kangaroos + 1 joey in pouch.

Monday Jul 21, 2014 #

12 PM

Bike (road) 42:31 intensity: (26 @0) + (11:55 @1) + (23:37 @2) + (6:33 @3) 14.26 km (20.1 kph) +120m
ahr:132 max:151 rhr:81 slept:7.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland<>Wallis Ck Estate. Very sore today from falls on Saturday. Knee a little unstable from Sunday. Longest runs I've had in several months.

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