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Training Log Archive: michalmy

In the 7 days ending Feb 16, 2015:

activity # timemileskm+m
  Official2 2:37:20 4.99(31:30) 8.04(19:35) 4
  Bike3 1:58:37 24.08(12.2/h) 38.75(19.6/h) 441
  Walk1 36:08 2.71(13:20) 4.36(8:17)
  Orienteering1 26:45 2.08(12:53) 3.34(8:00) 3714 /17c82%
  Total7 5:38:50 33.86(10:00) 54.49(6:13) 48214 /17c82%
  [1-5]7 5:38:42
averages - sleep:5.8 rhr:96 weight:64kg

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TuWeThFrSaSuMo

Sunday Feb 15, 2015 #

Event: Sydney Sprint Series #5
 
7 AM

Official (LJ/TJ referee) 1:26:27 [1] 4.28 km (20:13 / km) +1m 20:12 / km
slept:5.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Region Championships, Narrabeen. Adam was 8th in TJ (10.85) and 9th in jav (27.44). 4th place in 800 with 2:05.26 PB should be enough to qualify for State.
6 PM

Orienteering race (sprint) 26:45 intensity: (18 @1) + (12 @2) + (2:26 @3) + (20:32 @4) + (3:17 @5) *** 3.34 km (8:00 / km) +37m 7:35 / km
ahr:158 max:175 spiked:14/17c rhr:103 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Fred Caterson Reserve", Castle Hill. 2.7km, 16c. 32nd/82. 3rd/12 in SVM; 1:19 behind Gordon. Bad route choice to #3 through green (lost 35s). Overran indistinct track to #4 (35s). Convinced myself I had MPd #15 instead of #7 so headed to #7 after #14 just to visit a new control. On the way I worked out that I hadn't MPd so changed back to #15 (1:40). Total time lost: 2:50? It didn't seem right to be running 'with' Paula Shingler for so long between legs #6-14. (Colin Currie was there too from #9, although he missed #10). I got ahead on the long legs to #7/8 and #11 but she always came back and got away after my indecision on #15. What's the etiquette here?

C • Etiquette 2

Saturday Feb 14, 2015 #

7 AM

Official (LJ referee) 1:10:53 [1] 3.76 km (18:51 / km) +3m 18:46 / km
slept:4.0 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Region Championships, Narrabeen. Adam just won the 1500 on the line (4:16.88 PB); 2nd in 3000 (very tired). Qualifies for State Championships in March for both events.

Thursday Feb 12, 2015 #

6 PM

Bike (road/MTB) 28:31 intensity: (2:10 @1) + (6:09 @2) + (18:51 @3) + (1:21 @4) 5.71 km (12.0 kph) +188m
ahr:137 max:151 rhr:102 slept:7.0 weight:64kg shoes: Giant Roam XR1 (white)

Muswellbrook>Colliery. MTB section near the old colliery entrance: 1.7km, +70m, 13mins. Bad puncture in R tyre. Could not fix in fading light. Walk back to motel. Second puncture for the afternoon, having spent 20mins changing car wheels in the Bengalla carpark. 1 hare.
7 PM

Walk (trail/road) 36:08 intensity: (1:02 @1) + (23:02 @2) + (12:04 @3) 4.36 km (8:17 / km)
ahr:125 max:144 rhr:104 weight:64kg

Colliery>Muswellbrook. Walk back to motel!

Wednesday Feb 11, 2015 #

6 PM

Bike hills (road) 44:16 intensity: (4 @0) + (58 @1) + (7:41 @2) + (29:53 @3) + (5:40 @4) 15.19 km (20.6 kph) +214m
ahr:137 max:160 rhr:86 slept:7.0 weight:64kg shoes: Giant Roam XR1 (white)

Muswellbrook-Ironbark Ridge loop. 32°C, 41%rh. Lots of tough little climbs in the burbs. 62.3km/h.

Tuesday Feb 10, 2015 #

6 PM

Bike (road) 45:50 intensity: (4 @0) + (14 @1) + (3:21 @2) + (35:45 @3) + (6:26 @4) 17.84 km (23.4 kph) +39m
ahr:141 max:154 rhr:86 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Muswellbrook<>Louges Lane. 32°C, 44%rh.

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