Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Apr 12, 2015:

	activity	#	time	miles		km		+m
	Orienteering	3	1:52:21	7.84	(14:19)	12.62	(8:54)	278	25 /	30c	83%
	MTB	3	1:43:46	17.37	(10.0/h)	27.96	(16.2/h)	416
	Bike	2	43:24	8.82	(12.2/h)	14.2	(19.6/h)	133
	MTBO	1	28:19	3.03	(9:21)	4.87	(5:49)	102	6 /	7c	85%
	Total	7	4:47:50	37.06	(7:46)	59.65	(4:50)	929	31 /	37c	83%
	[1-5]	6	4:47:37
averages - sleep:5.8 rhr:107 weight:64kg

1:19

0:00

» now

Sunday Apr 12, 2015 #

Event: NSW DuO Adventure Championships

9 AM

Orienteering race (NSW DuO Champs) 11:06 ** 1.64 km (6:46 / km) +35m 6:07 / km
ahr:160 max:178 spiked:11/11c rhr:103 slept:6.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Castle Hill Showground". Hard 2: Scatter-O, any 10/12c.

MTBO race (NSW DuO Champs) 28:19 *** 4.87 km (5:49 / km) +102m 5:16 / km
ahr:152 max:165 spiked:6/7c rhr:134 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Castle Hill". Hard 2, 4km, 6c. Crashed just after transition, lucky I was still on the grass. For some reason I headed to #5 after #1.

10 AM

Orienteering race (NSW DuO Champs) 21:56 *** 2.21 km (9:55 / km) +112m 7:55 / km
ahr:151 max:167 spiked:2/2c rhr:130 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Castle Hill". Hard 2, 3.5km, 8c.Started out on second run leg of DuO. Tripped on a rock and fell heavily on way to #3. Decided to abandon course, collect bike and return to start.

MTB warm up/down (NSW DuO Champs) 18:28 2.69 km (8.7 kph) +155m
ahr:129 max:147 rhr:104 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Castle Hill". Hard 2, 6.5km, 8c. Course abandoned, DNF.

Friday Apr 10, 2015 #

12 PM

MTB (trails) 37:42 12.63 km (20.1 kph) +108m
ahr:143 max:160 rhr:82 slept:5.0 weight:64kg shoes: Giant XTC 27.5 2 (red)

Maitland-Walka loop.

Thursday Apr 9, 2015 #

1 PM

MTB (trails) 47:36 12.64 km (15.9 kph) +153m
ahr:143 max:164 rhr:91 slept:6.0 weight:64kg shoes: Giant XTC 27.5 2 (red)

Greenhills -- 4-Mile Ck loop.

Wednesday Apr 8, 2015 #

12 PM

Bike (road/MTB) 43:23 14.2 km (19.6 kph) +133m
ahr:144 max:162 rhr:117 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Bolwarra Hts loop. Including 1.2km (6:41) MTB around km#10. 25 kangaroos.

Tuesday Apr 7, 2015 #

Bike (service) 1 [0] 0.0 km (0.0 kph)
slept:6.0 weight:64kg (rest day) shoes: Giant Roam XR1 (white)

Back to work after an exhausting long weekend in South Australia. Collected Giant hybrid from the shop after service. $50. Both hubs repacked. The bikeguy said there were still a few rattles that he wouldn't be able to fix without dismantling the bike entirely. Bought a replacement Shimano gear lever cover last week from Turramurra for $5. The Maitland shop said earlier that it couldn't be done and I would need to buy a whole new set ($250+)! Cheap services at Maitland, but I wouldn't trust their advice without getting a second opinion.

Monday Apr 6, 2015 #

9 AM

Orienteering race (Australian 3-Days MD) 1:19:19 ***** 8.77 km (9:02 / km) +131m 8:25 / km
ahr:159 max:175 spiked:12/17c rhr:96 slept:7.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Mulga Valley" via Whyte Yarcowie, SA. M55A / Course 9: 6.0km, +180m, 16c. GPS trace only started just before #3. Much better today, only minor errors. Too far right at #2 (lost 30"). Too far left at #6 (1:50). A bit left at #8 (45"). Disoriented on way to #10 (4:00). Lost control count at #14 (2:00). Total errors ~ 9 minutes. Getting better at navigating in erosion gullies. Best leg #7 (14th). Best position 35th (#7). 26th/34 today (42nd/55 on C9); climbed back to 27th/35 overall in M55A. Total 3D time: 4h18:44. Really exhausted and want to sleep until next weekend.

Day 3 Course 9 - Splits

« Earlier | Later »