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Training Log Archive: michalmy

In the 7 days ending Apr 19, 2015:

activity # timemileskm+m
  Bike4 2:47:32 38.24(13.7/h) 61.53(22.0/h) 444
  Orienteering2 2:11:15 8.8(14:55) 14.17(9:16) 18439 /44c88%
  MTB1 27:42 5.64(12.2/h) 9.08(19.7/h) 47
  Walk1 16:15 0.72(22:40) 1.15(14:05) 21
  Warm up / cool down1 10:08 0.91(11:09) 1.46(6:56) 24
  Total8 5:52:52 54.31(6:30) 87.4(4:02) 72039 /44c88%
  [1-5]8 5:51:44
averages - sleep:5.6 rhr:94 weight:64.4kg

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MoTuWeThFrSaSu

Sunday Apr 19, 2015 #

10 AM

Orienteering race (SL4 / LD) 1:07:12 intensity: (1 @1) + (24 @2) + (1:27 @3) + (42:26 @4) + (22:54 @5) **** 7.62 km (8:49 / km) +111m 8:13 / km
ahr:166 max:182 spiked:19/20c rhr:108 slept:6.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Balickera Quarry", Wallaroo State Forest. Hard 5 / M55A: 5.4km, +135m, 19c. Probably one of my best runs. A liitle too high at #17 was my only mistake (lost 3:45). Probably could have been more aggressive with route choices to #7/10/14/17, but hit 3/4 controls nicely. 25th/45 on H5 (7th/12 in M55A). Best leg: #8 (7th). Highest position: 16th (#2, #15).

3 PM

Walk (dog) 16:15 [1] 1.15 km (14:05 / km) +21m 12:54 / km
weight:64kg shoes: New Balance 409 (white)

Foxglove Oval, Mt Colah.

SL4 Hard 5 - Splits

Saturday Apr 18, 2015 #

Event: NSW State League #3 - Pelaw Main / #4 - Wallaroo - Balickera/Hamburgers Tra
 
1 PM

Warm up / cool down (XC) 10:08 intensity: (2 @1) + (10:06 @2) 1.46 km (6:56 / km) +24m 6:24 / km
ahr:120 max:128 rhr:109 shoes: Nike Air Pegasus 30 (blue)

Orienteering race (SL3 / MD) 1:04:03 intensity: (16 @2) + (11:50 @3) + (49:37 @4) + (2:20 @5) **** 6.55 km (9:47 / km) +73m 9:16 / km
ahr:156 max:176 spiked:20/24c rhr:120 slept:7.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Mining Mystery", Pelaw Main. Hard 2 / M55A: 4.6km, +85m, 23c. Apart from a bad first leg, I was pretty happy overall. Overran #1 (lost 7:00). Possibly fastest on #2. Bad route to #3 (1:30). Good longer leg to #6. Possibly could have done a better route to #12. Short at #17 (1:30). 37th/47 on H2 (7th/11 in M55A). Best leg #2 (3rd). Highest position: 37th (21-24F).


SL3 - Hard 2 - Splits

Friday Apr 17, 2015 #

1 PM

MTB (trails) 27:42 intensity: (8 @0) + (24 @1) + (5:12 @2) + (18:06 @3) + (3:52 @4) 9.08 km (19.7 kph) +47m
ahr:138 max:157 rhr:85 slept:5.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Walka loop.

Thursday Apr 16, 2015 #

1 PM

Bike (road) 34:00 intensity: (16 @0) + (6:48 @1) + (17:37 @2) + (9:17 @3) + (2 @4) 10.28 km (18.1 kph) +37m
ahr:121 max:150 rhr:87 slept:5.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Mt Dee loop. A bit lethargic today. Might be coming down with a cold. Can't get the new flu jab for another couple of weeks.

Wednesday Apr 15, 2015 #

1 PM

Bike (road) 36:18 intensity: (20 @0) + (1:23 @1) + (7:19 @2) + (20:57 @3) + (6:19 @4) 13.89 km (23.0 kph) +121m
ahr:137 max:160 rhr:82 slept:5.0 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-The Verge loop.

Tuesday Apr 14, 2015 #

1 PM

Bike (road) 41:31 intensity: (8 @0) + (26 @1) + (4:57 @2) + (35:00 @3) + (1:00 @4) 16.58 km (24.0 kph) +51m
ahr:136 max:152 rhr:82 slept:6.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Brush Farm loop.

Monday Apr 13, 2015 #

1 PM

Bike long (hills) 55:43 intensity: (16 @0) + (34 @1) + (10:40 @2) + (35:24 @3) + (8:49 @4) 20.78 km (22.4 kph) +235m
ahr:138 max:162 rhr:80 slept:5.0 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Melville loop (CW). Still sore from yesterday's falls.

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