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Training Log Archive: michalmy

In the 7 days ending Aug 16, 2014:

activity # timemileskm+m
  Bike2 1:05:28 16.25(14.9/h) 26.15(24.0/h) 156
  Run2 47:58 5.37(8:56) 8.65(5:33) 169
  Orienteering2 29:44 2.97(10:00) 4.78(6:13) 7233 /34c97%
  Warm up / cool down2 16:50 1.66(10:07) 2.68(6:17) 2
  Total7 2:40:00 26.26(6:06) 42.26(3:47) 39933 /34c97%
  [1-5]7 2:39:38
averages - sleep:6.6 rhr:90 weight:64.8kg

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SuMoTuWeThFrSa

Saturday Aug 16, 2014 #

Event: 2014 State League #12/#13 - Newcastle
 
9 AM

Warm up / cool down (park) 10:53 [2] 1.75 km (6:13 / km) +1m 6:11 / km
shoes: Nike Zoom Vomero 7 (grey)

Edwards Pk, Borragul.
10 AM

Orienteering race (SL12 race 1 sprint) 16:22 [5] *** 2.8 km (5:50 / km) +50m 5:22 / km
spiked:19/20c slept:7.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

"Booragul Campus", Booragul Primary School & Lake Macquarie High School. (M45AS / Hard 3b: 1.76 km, +34m, 19c.) Very first starter except for the NCN runners from the organising committee. Big overrun on #13. I ran about 150m past and back again. Lost about 1:30. Happy to only be 10s down on Dale Wallace after the first sprint. Very confident for the afternoon if no mistakes. 3rd/9 in race 1. [#9 & #10 omitted from GPS.] Fastest in M45AS on 8/20 controls.

1 PM

Warm up / cool down (XC) 5:57 [2] 0.92 km (6:26 / km) +1m 6:24 / km
shoes: Nike Zoom Vomero 7 (grey)

Glendale Tech High School.

Orienteering race (SL12 race 2 sprint) 13:22 [5] **** 1.98 km (6:45 / km) +22m 6:24 / km
spiked:14/14c weight:65kg shoes: Nike Zoom Vomero 7 (grey)

"The Old Steam Train", Glendale Tech High School & Glendale TAFE. (M45AS / Hard 3b: 1.63km, +48m, 13c.) Very first starter again. Less chance of bumping into anyone around a blind corner. Pretty clean. Could have been more precise in some of the internal courtyards, but nothing major. Fastest on 3b for this map. Finished 1:41 ahead of Dale & Ian Jessup on aggregate. 1st/9 in race 2. Should be in the hunt for a 'Lake Macquarie Games Medal'! Fastest in M45AS on 10/14 controls.


M45AS - Race 2 - Splits

M45AS Race1 - Splits

Thursday Aug 14, 2014 #

1 PM

Bike (road) 38:23 intensity: (8 @0) + (22 @1) + (2:54 @2) + (17:36 @3) + (17:23 @4) 15.39 km (24.1 kph) +79m
ahr:148 max:166 rhr:85 slept:6.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Largs loop.

Wednesday Aug 13, 2014 #

1 PM

Run (trail) 21:17 intensity: (8 @0) + (14 @1) + (34 @2) + (6:07 @3) + (9:43 @4) + (4:31 @5) 4.0 km (5:19 / km) +32m 5:07 / km
ahr:155 max:174 rhr:79 slept:6.0 weight:65kg shoes: Nike Zoom Vomero 7 (grey)

Walka, Maitland.

Tuesday Aug 12, 2014 #

1 PM

Bike (road) 27:05 intensity: (6 @0) + (24 @1) + (1:35 @2) + (12:57 @3) + (12:03 @4) 10.77 km (23.9 kph) +77m
ahr:149 max:165 rhr:88 slept:6.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Oakhampton loop. Gears working great now. Free service. Wanted to do a longer ride but there was the constant threat of rain. (Changed HRM zones to from 15bpm to 19bpm ranges.)

I was interviewed by a reporter from the Hornsby Advocate doing a story on the Great Banner Theft of 2014. We may get some alternate publicity about our Little Athletics club. We are also calling a few winter sports clubs and schools to see if they can put some info about us in their newsletters.

Sunday Aug 10, 2014 #

9 AM

Run (trail) 26:41 intensity: (30 @1) + (2:27 @2) + (9:56 @3) + (13:48 @4) 4.64 km (5:45 / km) +137m 5:00 / km
ahr:150 max:166 rhr:107 slept:8.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

One black wallaby at 4.2km mark.

Received an email last night from the President of Berowra Apex. All community banners between Berowra and Hornsby had gone missing in recent days. I hope the police can do something other than just file reports.

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