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Training Log Archive: michalmy

In the 7 days ending Mar 22, 2015:

activity # timemileskm+m
  MTBO4 3:16:15 22.51(8:43) 36.23(5:25) 45727 /40c67%
  MTB1 1:52:36 21.44(11.4/h) 34.51(18.4/h) 225
  Bike2 1:18:19 17.01(13.0/h) 27.38(21.0/h) 284
  Walk2 35:15 1.8(19:35) 2.9(12:10) 2
  Orienteering1 21:22 2.13(10:02) 3.43(6:14) 4517 /19c89%
  Warm up / cool down1 9:16 0.56(16:41) 0.89(10:22) 2
  Total10 7:33:03 65.46(6:55) 105.34(4:18) 101544 /59c74%
  [1-5]10 7:32:47
averages - sleep:5.6 rhr:102 weight:64kg

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Sunday Mar 22, 2015 #

8 AM

MTBO race (NSW Sprint Champs) 30:30 intensity: (36 @2) + (17:34 @3) + (12:20 @4) *** 4.86 km (6:16 / km) +91m 5:44 / km
ahr:147 max:166 spiked:6/8c rhr:111 slept:6.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

"Holmesville", Course 3 / M50A, 6.5km, +65m, 15c. Much better navigation. Bad exit from #3 (lost 1:10). Too early on #5 track (30s). Missed turn for #8 (4:30). Noticed low pressure in R tyre again on exit from #8. Same problem as yesterday. 500m walk back to S/F: DNF.

9 AM

Walk (trails) 6:00 intensity: (5:54 @2) + (6 @3) 0.52 km (11:32 / km)
ahr:116 max:130 rhr:100 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Return to S/F area with disabled bike (again). Replaced thorn-resistant tube (incl. 6 failed patches) with a normal tube before afternoon's MD race.
12 PM

MTBO race (NSW MD Champs) 1:13:08 intensity: (49 @2) + (33:07 @3) + (39:12 @4) **** 13.45 km (5:26 / km) +136m 5:11 / km
ahr:150 max:168 spiked:10/16c rhr:114 weight:64kg shoes: Giant Roam XR1 hybrid (white)

"Mining Mystery", Pelaw Main. Course 3 / M50A, 14km, 15c. No punctures! Missed track to #1 (lost 2:00). Missed turn to #6 (2:10). Lazy to #F (1:40). 7th/14 in M50A. Best legs #9,10 (5th). I can see why the hybrid doesn't cut it in these sort of competitions. Must research a better XC MTB.

5 PM

Warm up / cool down (XC) 9:16 intensity: (3:22 @1) + (5:23 @2) + (31 @3) 0.89 km (10:22 / km) +2m 10:15 / km
ahr:114 max:136 rhr:101 shoes: Nike Air Pegasus 30 (blue)

Orienteering race (sprint) 21:22 intensity: (16 @1) + (22 @2) + (1:05 @3) + (9:16 @4) + (10:23 @5) *** 3.43 km (6:14 / km) +45m 5:51 / km
ahr:166 max:182 spiked:17/19c rhr:101 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Callan Park", Lilyfield. 2.7km, +64m, 18c. Bad route to #4 (lost 30"). Overran #8 (45"). Very tired at the back end. 2nd/13 in SVM (1:44 behind Matt Peters).

Saturday Mar 21, 2015 #

12 PM

MTBO (skills session) 19:57 intensity: (18 @1) + (16 @2) + (8:38 @3) + (10:45 @4) ** 3.89 km (5:07 / km) +39m 4:53 / km
ahr:150 max:169 spiked:2/5c rhr:97 slept:5.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

"Holmesville". Good opportunity to learn something and get a preview of the terrain. Overshot 3/4 controls.



1900 AP hits.
1 PM

MTBO race (NSW LD Champs) 1:12:40 intensity: (2:22 @2) + (17:55 @3) + (48:07 @4) + (4:16 @5) *** 14.03 km (5:11 / km) +191m 4:51 / km
ahr:153 max:177 spiked:9/11c rhr:120 weight:64kg shoes: Giant Roam XR1 hybrid (white)

"Holmesville", Course 3 / M50A, 22km, +240m, 22c. Rain. Took wrong track from start and had to go back. Lost my way on #4. 2 falls. Otherwise OK. Noticed low pressure in R tyre on road section to #12. Puncture issues from last week at Parkes continues? Decided to retire: DNF.

3 PM

Walk (trails) 29:15 intensity: (19 @1) + (28:32 @2) + (24 @3) 2.38 km (12:19 / km) +2m 12:16 / km
ahr:116 max:132 rhr:106 weight:64kg shoes: Nike Zoom Vomero 7 (grey)

Return to S/F area with disabled bike.

Thursday Mar 19, 2015 #

4 PM

MTB long (trails) 1:52:36 intensity: (10 @1) + (13:33 @2) + (56:15 @3) + (42:38 @4) 34.51 km (18.4 kph) +225m
ahr:144 max:166 rhr:103 slept:8.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Back Yamma State Forest, Parkes-Eugowra Road. Out for a bit longer than I intended to. Enjoyed the fast trails on the back part of the loop. Left the middle parts to explore for another time. This could be a good site for a foot-O event, if it hasn't already been done. Relatively flat, but there are gentle hills if the NE and SE corners. 11 kangaroos. 33°C; 28%rh.

Tuesday Mar 17, 2015 #

5 PM

Bike (road) 40:05 intensity: (16 @0) + (2:09 @1) + (11:56 @2) + (21:53 @3) + (3:51 @4) 13.72 km (20.5 kph) +153m
ahr:133 max:156 rhr:75 slept:5.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

East Parkes loop. Multiple thorn punctures on both tyres. Luckily only 500m or so from the motel when the air was leaking out faster than I could pump it in. Invested in a set of 'thorn resistant' tubes - only $4 more than a pair of regular tubes ($32).

Monday Mar 16, 2015 #

6 PM

Bike (road) 38:14 intensity: (3:31 @1) + (19:42 @2) + (13:58 @3) + (1:03 @4) 13.66 km (21.4 kph) +131m
ahr:126 max:152 rhr:90 slept:4.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

West Parkes loop. Northparkes copper mine audit this week.

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