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Training Log Archive: michalmy

In the 7 days ending Aug 29, 2016:

activity # timemileskm+m
  Bike3 2:23:10 31.86(13.4/h) 51.27(21.5/h) 569
  Orienteering3 45:13 4.47(10:07) 7.2(6:17) 12236 /40c90%
  Walk1 19:12 0.99(19:19) 1.6(12:00) 33
  Warm up / cool down3 17:13 1.75(9:51) 2.82(6:07) 21
  Total8 3:44:48 39.07(5:45) 62.88(3:34) 74536 /40c90%
  [1-5]8 3:43:45
averages - sleep:6.2 rhr:105 weight:63.6kg

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TuWeThFrSaSuMo

Monday Aug 29, 2016 #

12 PM

Bike (path) 44:30 intensity: (36 @0) + (1:05 @1) + (17:30 @2) + (25:13 @3) + (6 @4) 15.43 km (20.8 kph) +162m
ahr:130 max:150 rhr:73 slept:5.55 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Merrylands West loop (CW). Calves a bit tight from the weekend. Not too good on stairs. 18°C. TE 2.6.

Sunday Aug 28, 2016 #

10 AM

Warm up / cool down (road/grass) 8:29 intensity: (40 @1) + (3:16 @2) + (4:33 @3) 1.36 km (6:15 / km) +5m 6:08 / km
ahr:129 max:147 rhr:98 shoes: Nike Air Pegasus 30 (blue)

2 laps of Boggabilla Reserve baseball field oval then 800m jog to the start. 15°C. TE 1.7.

Orienteering race (SL10 / MD) 23:57 intensity: (9 @2) + (30 @3) + (10:43 @4) + (12:35 @5) *** 3.47 km (6:54 / km) +98m 6:03 / km
ahr:170 max:186 spiked:8/9c rhr:124 slept:7.8 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Boggabilla Landsdowne Park". M55AS / Hard 6: 2.4km, 8c. 1st/18 in H6. A lot closer than yesterday, 52" ahead of Garry Stewart. Hilly terrain. Best to keep to tracks as undergrowth made white running slow. Overran #1 (lost 1:30), thought it would be closer to the track. There was probably a better route choice to #3. Hit the lead on leg #6. Fastest on 6 legs: #2, 5-9. 16°C. TE 3.5.

Best State League weekend for a long time (2 wins). Still can't believe that I have been the drawn as the first starter in my age class for all my SL races this season (6), and often in the very first group for the course (4).


SchoolsChamps & SL10 Hard 6 - Splits

Saturday Aug 27, 2016 #

Event: NSW School Sprint Championships, NSW Sprint Championships + State League #9
 
10 AM

Warm up / cool down (road) 5:17 intensity: (3 @1) + (50 @2) + (2:32 @3) + (1:52 @4) 0.91 km (5:49 / km) +4m 5:42 / km
ahr:142 max:160 rhr:102 shoes: Nike Air Pegasus 30 (blue)

Miranbeena RP. 15°C. TE 2.0.

Orienteering race (SL9a / NSW SD) 9:44 intensity: (24 @3) + (1:16 @4) + (8:04 @5) ** 1.75 km (5:33 / km) +7m 5:27 / km
ahr:172 max:179 spiked:13/15c rhr:130 slept:6.4 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Garrison Point", Mirambeena Regional Park, Georges Hall. M55AS / Hard 6: 1.7km, 14c. 1st/18 in H6. 1:57 lead over Garry Stewart in M55AS. Sucked in to two obvious but wrong controls. Lost 10" on #1 and 15" on #13. Otherwise clean. Needed to keep pace under control as legs were very short. Fastest on 12/15 legs. Cadence: avg 162, max 176. 15°C. TE 2.6.

1 PM

Warm up / cool down (road) 3:27 intensity: (25 @2) + (2:52 @3) + (10 @4) 0.55 km (6:17 / km) +12m 5:40 / km
ahr:140 max:152 rhr:113 shoes: Nike Air Pegasus 30 (blue)

WSU, Milperra. 20°C. TE 1.6.
2 PM

Orienteering race (SL9b / NSW SD) 11:32 intensity: (15 @3) + (2:00 @4) + (9:17 @5) ** 1.97 km (5:51 / km) +17m 5:36 / km
ahr:171 max:180 spiked:15/16c rhr:132 weight:63kg shoes: Nike Air Pegasus 30 (blue)

"Western Sydney University Bankstown Campus", Milperra. M55AS / Hard 6: 1.5km, 15c. 1st/18 in H6. Finished 3:19 ahead of Garry Stewart this time so overall win by 5:16. NSW Champion in MA55AS! Lost 20" on #12. A few long legs to start before getting into the technical area. I think I found map 2 easier - the buildings were fairly distinct compared to the natural features in map 1. Fastest on 12/16 legs. Cadence: avg 186, max 159. 19°C. TE 2.8.


Race 2 - WSU H6 - Splits

Race 1 - Hard 6 - Splits

Friday Aug 26, 2016 #

6 PM

Walk (commute) 19:12 [1] 1.6 km (12:00 / km) +33m 10:53 / km
slept:5.0 weight:63kg

Berowra Station>home. No car. Adam @ hockey. Bethany @ party.

Thursday Aug 25, 2016 #

1 PM

Bike (road/path) 46:57 intensity: (21 @0) + (1:21 @1) + (13:09 @2) + (23:57 @3) + (8:09 @4) 16.65 km (21.3 kph) +178m
ahr:137 max:158 rhr:86 slept:5.7 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Auburn loop (ACW). Duck River east route via Cumberland Road (fast and straight). Connects with M4 bike path (sort of). 17°C. TE 2.8.
6 PM

Note

Collected Giant XTC MTB (red) from service at Kuringai (Hornsby) $89. Stats since last service (November 2016): 128km, 33 hours. LTD stats: 467km, 57 hours.

Tuesday Aug 23, 2016 #

1 PM

Bike long (path) 51:43 intensity: (6 @0) + (42 @1) + (4:26 @2) + (28:19 @3) + (18:10 @4) 19.2 km (22.3 kph) +229m
ahr:143 max:162 rhr:86 slept:6.67 weight:63kg shoes: Giant Roam XR1 (white)

Parramatta-Newington loop (ACW). Felt fast today. Sprinted up the Woo-la-ra Hill at Wentworth Point (km#9). Approx +20m over 400m (5%). 16°C. TE 3.4.

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