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Training Log Archive: michalmy

In the 7 days ending Aug 15, 2015:

activity # timemileskm+m
  Bike3 1:34:08 22.63(14.4/h) 36.42(23.2/h) 237
  MTB2 56:09 10.51(11.2/h) 16.92(18.1/h) 196
  Orienteering2 38:33 3.8(10:09) 6.11(6:19) 6735 /39c89%
  Walk1 15:47 0.46(34:25) 0.74(21:23) 36
  Warm up / cool down1 5:55 0.69(8:34) 1.11(5:19) 14
  Total8 3:30:32 38.09(5:32) 61.3(3:26) 55035 /39c89%
  [1-5]8 3:29:34
averages - sleep:6.5 rhr:95 weight:64.6kg

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SuMoTuWeThFrSa

Saturday Aug 15, 2015 #

Event: NSW State League #10b - Kingswood
 
Event: NSW State League #10a - Hawkesbury
 
9 AM

Warm up / cool down (road) 5:55 intensity: (13 @1) + (1:22 @2) + (3:52 @3) + (28 @4) 1.11 km (5:19 / km) +14m 5:00 / km
ahr:135 max:156 rhr:97 shoes: Nike Air Pegasus 30 (blue)

TE 1.5.

Orienteering race (SL10a / Sprint) 17:42 intensity: (8 @2) + (16 @3) + (1:33 @4) + (15:45 @5) *** 3.25 km (5:27 / km) +13m 5:21 / km
ahr:174 max:185 spiked:19/19c rhr:125 slept:5.85 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Ham Common", UWS Hawkesbury, Richmond. Hard 2 / M55A: 2.7km, 18c, +0m. 19°C. 4th/9 in M55A; 2 minutes behind Russell Blatchford. 1st in M55A on legs #2 & 12. 20th/58 in H2. 7th in H2 on legs #2, 12, F. Best pos: 11th at #2. No mistakes. Both achilles tight during the race. Unable to stretch out fully. Very sore afterwards. Cadence: max 188; avg 165. TE 3.2.

2 PM

Orienteering race (SL10b / Sprint) 20:51 intensity: (14 @2) + (22 @3) + (16:45 @4) + (3:30 @5) **** 2.86 km (7:17 / km) +54m 6:40 / km
ahr:164 max:176 spiked:16/20c rhr:119 weight:65kg (injured) shoes: Nike Air Pegasus 30 (blue)

"UWS Penrith Campus". Hard 2 / M55A: 1.8km, 19c, +34m. 23°C. 4th/8 in M55A; 4:12 behind Russell Blatchford. 35th/57 in H2. Best legs: #8, #10 (17th). Best pos: 26th (#2). Achilles very tight. Couldn't run on toes. Running uphill very painful so had to run at an angle. Doubtful for tomorrow's SL11. Bad route choices to #1 (-20s) and #3 (-45s, didn't see passageway). Access detail not clear at #13 (-20s). Slight disorientation coming out of #18 (-30s). Cadence: max 198; avg 156. TE 3.1.
Overall 4th/9 for SL10a+SL10b in M55A.


Hard 2 - Splits

Hard 2 - Splits

Friday Aug 14, 2015 #

1 PM

Bike (road) 30:33 intensity: (26 @0) + (39 @1) + (3:32 @2) + (20:51 @3) + (5:05 @4) 12.14 km (23.8 kph) +60m
ahr:139 max:158 rhr:75 slept:6.6 weight:65kg shoes: Giant Roam XR1 (white)

Maitland-Pitnacree loop. 20°C. TE 2.6.

Thursday Aug 13, 2015 #

1 PM

MTB (trails) 38:31 intensity: (3 @0) + (29 @1) + (8:25 @2) + (26:54 @3) + (2:40 @4) 12.13 km (18.9 kph) +78m
ahr:136 max:159 rhr:87 slept:5.05 weight:65kg shoes: Giant Roam XR1 (white)

Walka Reserve, Maitland. 21°C. Sheltered from the wind. Swooped and snapped at by a magpie (#2 for 2015) near the E end of the lake. TE 2.2.

Wednesday Aug 12, 2015 #

12 PM

MTB (trail) 17:38 intensity: (9 @0) + (42 @1) + (1:38 @2) + (6:42 @3) + (8:27 @4) 4.79 km (16.3 kph) +118m
ahr:145 max:165 rhr:88 slept:9.85 weight:65kg shoes: Giant XTC 27.5 2 (red)

15°C. A short ride before the storm rolled in. First time for a while this trail has been puddle-free. TE 2.5.

Tuesday Aug 11, 2015 #

1 PM

Bike (road) 32:42 intensity: (48 @1) + (1:02 @2) + (17:31 @3) + (13:09 @4) + (12 @5) 12.32 km (22.6 kph) +131m
ahr:146 max:170 rhr:95 slept:4.75 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Denton Pk loop. 24°C. TE 2.9.

Monday Aug 10, 2015 #

12 PM

Bike (road) 30:53 intensity: (20 @0) + (56 @1) + (1:38 @2) + (11:54 @3) + (16:05 @4) 11.96 km (23.2 kph) +46m
ahr:146 max:163 rhr:72 slept:4.9 weight:64kg shoes: Giant Roam XR1 (white)

Maitland-Bolwarra loop. 22°C. TE 3.1.

Sunday Aug 9, 2015 #

3 PM

Walk (dog) 15:47 [1] 0.74 km (21:23 / km) +36m 17:12 / km
slept:8.3 weight:64kg (sick)

Berowra.

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