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Training Log Archive: michalmy

In the 7 days ending Jul 31, 2016:

activity # timemileskm+m
  Bike4 2:32:16 32.16(12.7/h) 51.75(20.4/h) 678
  Official2 1:42:00 4.35(23:27) 7.0(14:34)5 /5c100%
  Orienteering2 1:03:26 3.88(16:21) 6.24(10:10) 23017 /21c80%
  Warm up / cool down1 1:48 0.24(7:23) 0.39(4:36)
  Total8 5:19:30 40.63(7:52) 65.39(4:53) 90822 /26c84%
  [1-5]8 5:19:09
averages - sleep:6.3 rhr:95 weight:63kg

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MoTuWeThFrSaSu

Sunday Jul 31, 2016 #

Event: Sydney MetrO League 5 - Mulgoa
 
9 AM

Warm up / cool down (dirt road) 1:48 intensity: (14 @1) + (20 @2) + (1:03 @3) + (11 @4) 0.39 km (4:36 / km)
ahr:131 max:151 rhr:83 shoes: Nike Air Pegasus 30 (blue)

Fairlight Road, Mulgoa.10°C. TE 1.2.

Orienteering race (MetrO 5) 59:47 intensity: (4 @1) + (26 @2) + (6:56 @3) + (41:07 @4) + (11:14 @5) *** 5.48 km (10:55 / km) +226m 9:03 / km
ahr:161 max:179 spiked:11/15c rhr:107 slept:7.7 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Mulgoa", Blue Mountains National Park. Div 2 (3.7km, +110m, 14c). 26th/30 (+21:43 to Shingo). A bit disappointed with my effort today. Turned off track much too early for #1 (lost 30"). A bit of a wobble approaching #4 (-40"). Ineffective plan for #6, had to relocate back to track (-7:00). Looking for 2nd track to #14, but on my bearing there was only one, so I had already crossed it (-90"). Total time lost 9:40. Best leg: #3 (6th). Best pos: 17th (#3). 10°C. TE 4.4.


Div 2 - Splits

Saturday Jul 30, 2016 #

11 AM

Official (ANSW umpire) 1:12:00 [1] 6.0 km (12:00 / km)
slept:5.8 weight:63kg shoes: Asics Gel Advantage 3 (black)

NSW Short Cross Country Championships, Kembla Joggers course, Dapto.

Friday Jul 29, 2016 #

12 PM

Bike hills (road) 40:51 intensity: (15 @0) + (2:16 @1) + (14:16 @2) + (17:59 @3) + (6:05 @4) 13.77 km (20.2 kph) +207m
ahr:133 max:157 rhr:78 slept:6.2 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (CW). Reached 65.5km/h down Bettington Road. 17°C. TE 2.7.

Northmead to Carlingford - Splits

Church St to Pennant Hills Rd - Splits

Thursday Jul 28, 2016 #

1 PM

Bike (path) 19:03 [3] 6.21 km (19.6 kph) +58m
slept:6.7 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Merrylands loop (ACW). 19°C.

Wednesday Jul 27, 2016 #

Event: Sydney South West Primary Schools
 
9 AM

Official (orienteering coaching) 30:00 [1] * 1.0 km (30:00 / km)
spiked:5/5c weight:63kg shoes: Nike Air Pegasus 30 (blue)

Sydney South West Primary Schools Orienteering Championships, Camden Equestrian Centre. Helping 19 boys & girls from Casula PS find their way around a practice course before their individual runs and 3-person relays.
1 PM

Orienteering race (relay) 3:39 intensity: (6 @2) + (9 @3) + (50 @4) + (2:34 @5) * 0.77 km (4:46 / km) +5m 4:37 / km
ahr:168 max:181 spiked:6/6c rhr:126 slept:6.33 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Camden Equestrian Centre". Blue relay: 0.7km, 5c. Ran the last leg for a team that was short a runner. Clean run - pleased I didn't embarrass myself or the coaching group. First time I've ever raced in jeans. 17°C. TE 1.9.

Tuesday Jul 26, 2016 #

1 PM

Bike (road/path) 48:31 intensity: (1 @0) + (1:23 @1) + (13:32 @2) + (29:58 @3) + (3:37 @4) 16.68 km (20.6 kph) +193m
ahr:135 max:154 rhr:89 slept:5.4 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). 20°C. TE 2.7.

Monday Jul 25, 2016 #

12 PM

Bike (path) 43:51 intensity: (5 @0) + (1:26 @1) + (12:09 @2) + (28:21 @3) + (1:50 @4) 15.1 km (20.7 kph) +220m
ahr:134 max:155 rhr:87 slept:5.85 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta<>George Kendall Park, Ermmington. Bumped into Graham Dwight (ANSW) out for a stroll on the path. 18°C. TE 2.5.

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