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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Nov 6, 2016:

activity # timemileskm+m
  Bike4 2:56:11 37.97(12.9/h) 61.11(20.8/h) 631
  Official1 1:52:19 2.91(38:37) 4.68(24:00)
  Orienteering1 22:34 1.94(11:39) 3.12(7:14) 7026 /31c83%
  Total6 5:11:04 42.82(7:16) 68.91(4:31) 70126 /31c83%
  [1-5]6 5:09:00
averages - sleep:6.3 rhr:80 weight:64kg

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MoTuWeThFrSaSu

Saturday Nov 5, 2016 #

Event: Saturday Orienteering Series - Mona Vale
 
9 AM

Orienteering race (SOS sprint) 22:34 intensity: (7 @1) + (10 @2) + (2:25 @3) + (16:11 @4) + (3:41 @5) *** 3.12 km (7:14 / km) +70m 6:30 / km
ahr:160 max:176 spiked:26/31c rhr:96 slept:6.85 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Mona Vale Public School". Long: 2.4km, 30c. 7th/26 (+6:22 to Peter Annetts). Sprint distance format with a map turnover at #18. Surprised to cover more than 3km on this small site. Ian Jessup (-0:22) was on my shoulder every time I made a mistake. Lost time on #2 (-35", wrong side of feature), #7 (-20", impassable fence), #11 (-40", disoriented), #20 (-15", wrong way), #23 (-15", hesitation). 24°C. TE 3.2.




Leg 29#30 under the shadecloth. One control description holder on each arm to manage the long list of controls.
12 PM

Official (ANSW chief track umpire) 1:52:19 [1] 4.68 km (24:00 / km)
weight:64kg shoes: Asics Gel Advantage 3 (black)

Treloar Shield, Crest Sporting Complex, Georges Hall. 25°C.

Friday Nov 4, 2016 #

1 PM

Bike hills (road) 40:16 intensity: (40 @0) + (1:15 @1) + (16:03 @2) + (19:50 @3) + (2:28 @4) 13.51 km (20.1 kph) +194m
ahr:131 max:156 rhr:76 slept:5.3 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-North Rocks loop (ACW). 33°C. 12%rh. TE 2.6.

Thursday Nov 3, 2016 #

12 PM

Bike (path/road) 46:31 intensity: (40 @0) + (2:23 @1) + (21:50 @2) + (19:27 @3) + (2:11 @4) 16.8 km (21.7 kph) +148m
ahr:129 max:159 rhr:78 slept:6.4 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta<>Old Guildford. 29°C. TE 2.3.

Wednesday Nov 2, 2016 #

12 PM

Bike (path) 52:06 intensity: (2 @0) + (3:59 @1) + (25:50 @2) + (22:15 @3) 17.07 km (19.7 kph) +213m
ahr:127 max:148 rhr:82 slept:6.75 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta<>Winston Hills. 28°C. TE 2.3.

Pemulwuy to Guildford - Splits

Tuesday Nov 1, 2016 #

12 PM

Bike (path) 37:18 intensity: (42 @0) + (1:02 @1) + (13:14 @2) + (22:02 @3) + (18 @4) 13.74 km (22.1 kph) +76m
ahr:130 max:150 rhr:66 slept:5.95 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta<>Kendall Park, Ermington. Calves still a bit sore from weekend's SOS & BOSS races. Hopefully they will be looser now. 26°C. TE 2.3.

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