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Training Log Archive: michalmy

In the 7 days ending Jan 18, 2015:

activity # timemileskm+m
  MTB2 2:13:34 20.07(9.0/h) 32.31(14.5/h) 635
  Official1 1:30:52 4.4(20:39) 7.08(12:50) 61
  MTBO1 1:12:32 6.09(11:55) 9.79(7:24) 5110 /13c76%
  Bike1 55:18 10.3(11.2/h) 16.58(18.0/h) 268
  Walk3 49:04 2.01(24:22) 3.24(15:08) 52
  Orienteering1 18:43 1.75(10:41) 2.82(6:38) 2421 /22c95%
  Warm up / cool down1 2:54 0.29(9:58) 0.47(6:12) 14
  Total9 7:02:57 44.92(9:25) 72.29(5:51) 110531 /35c88%
  [1-5]9 6:51:45
averages - sleep:6.8 rhr:94 weight:64.8kg

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MoTuWeThFrSaSu

Sunday Jan 18, 2015 #

Event: Sydney Sprint Series #1
 
10 AM

MTBO race (BOSS 4 / Score-O) 1:12:32 intensity: (2:07 @1) + (44:59 @2) + (20:36 @3) + (4:50 @4) **** 9.79 km (7:24 / km) +51m 7:13 / km
ahr:127 max:165 spiked:10/13c rhr:99 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

"Charmhaven". 24/52 points, 0 penalties (75mins), 12/30c. First-ever MTBO. Ctrls 1-10 had to be done in order, then as many of the remaining 20 in what's left of the 75-minute time limit. Took a while to work out when I should be looking at the map or where my front wheel is going. Autopilot map board worked fine. I have ordered a newer set of nobbly tyres for next time. A bit short of #1 (lost 1:30) and #2 (1:20) and overshot #5 (10:00). Otherwise OK. Took 56:25 for my compulsory controls (20pts). Wasn't sure how much distance I could cover in the remaining time. Just collected 2 more to finish with 24/64 points. 37th/45. Room for improvement.

5 PM

Warm up / cool down (park) 2:54 intensity: (1:38 @2) + (37 @3) + (39 @4) 0.47 km (6:12 / km) +14m 5:23 / km
ahr:133 max:154 rhr:113 shoes: Nike Air Pegasus 30 (blue)

Orienteering race (sprint) 18:43 intensity: (15 @2) + (16 @3) + (6:23 @4) + (11:49 @5) ** 2.82 km (6:38 / km) +24m 6:22 / km
ahr:170 max:182 spiked:21/22c rhr:121 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Carss Bush", Blakehurst. 2.5km, +48m, 21c. Took bush controls #1-5 cautiously. Overshot #4 and lost 20secs. Not a bad hit out. 2nd/7 in SVM, 2:33 behind Eoin. 18th/61 overall.

Saturday Jan 17, 2015 #

7 AM

Official (TFO) 1:30:52 intensity: (10:16 @0) + (1:04:59 @1) + (15:23 @2) + (14 @3) 7.08 km (12:50 / km) +61m 12:18 / km
ahr:100 max:133 rhr:75 slept:4.0 weight:65kg shoes: Marin Eldridge Grande MTB

Foxglove Oval, Mt Colah. A bit warm. Set up the iced water bin at the finish. Just one record today in U17G HJ.
5 PM

Walk (dog) 8:26 [1] 0.63 km (13:18 / km) +6m 12:42 / km
weight:65kg shoes: Nike Zoom Vomero 7 (grey)

Berowra.

Friday Jan 16, 2015 #

10 AM

MTB long (trails) 1:05:28 intensity: (14 @0) + (3:04 @1) + (27:12 @2) + (34:58 @3) 15.47 km (14.2 kph) +285m
ahr:128 max:147 rhr:85 slept:9.0 weight:65kg shoes: Giant Roam XR1 (white)

Berowra<>Mt Kuring-gai trails: Bambil - Gandah (out) - Hamley - Bambil - Ti-Tree (return). The Gandah trail is an unofficial downhill MTB track which would definitely be better W-E rather than the E-W direction I went. Stats: 0.57km, 8:47, +91m, -22m (12.1%).
4 PM

Walk (linemarking) 17:06 [1] 1.08 km (15:46 / km) +12m 14:57 / km
weight:65kg

Foxglove Oval, Mt Colah.

Thursday Jan 15, 2015 #

10 AM

MTB long (hills trails) 1:08:06 intensity: (20 @0) + (1:59 @1) + (24:03 @2) + (39:08 @3) + (2:36 @4) 16.83 km (14.8 kph) +350m
ahr:132 max:154 rhr:82 slept:9.0 weight:65kg shoes: Giant Roam XR1 (white)

Berowra>Mt Kuring-gai trails: Currawong - Berkeley - Ti-tree - Bambil - Hamley. Return via Pacific Highway. Stats for the Berkeley/Ti-Tree section: 5.29km, 24:52, +230m, -254m. Stats for the new Bambil/Hamley section: 1.45km, 10:52, +134m, -62m.
7 PM

Note

Just saw the movie 'Unbroken' from Gold Class seats. Adam appears about 14' in at the school training scene (aka Camden Showground) and Bethany at about 30' in the Berlin Olympics (aka Blacktown athletics track). But if you blink, you'll miss them. An almost unbelievable true story. The POW scenes are pretty violent though, deserving of the 'M' rating. Angelina's crew did a good job converting Cockatoo Island into a Japanese work camp. Looked similar but different to Day 2 of the X5D event last month.

Tuesday Jan 13, 2015 #

3 PM

Bike (road/MTB) 55:18 intensity: (22 @0) + (2:20 @1) + (12:05 @2) + (27:51 @3) + (12:40 @4) 16.58 km (18.0 kph) +268m
ahr:138 max:161 rhr:82 slept:5.0 weight:65kg shoes: Giant Roam XR1 (white)

Berowra<>Cowan. MTB loop from Cowan Park to Old Pacific Highway (3.33km, 20:48, +110m, -120m). Must do again.

Monday Jan 12, 2015 #

4 PM

Walk (dog) 23:32 [1] 1.52 km (15:27 / km) +34m 13:54 / km
slept:8.0 weight:65kg shoes: New Balance 409 (white)

Berowra.

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