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Training Log Archive: michalmy

In the 7 days ending Feb 26, 2017:

activity # timemileskm+m
  Official2 3:30:43 5.46(38:37) 8.78(24:00)
  Bike2 1:40:32 22.14(13.2/h) 35.63(21.3/h) 394
  MTBO1 1:14:48 7.87(9:30) 12.67(5:54) 32310 /11c90%
  Orienteering1 35:41 2.48(14:24) 3.99(8:57) 21812 /14c85%
  Warm up / cool down1 3:45 0.39(9:44) 0.62(6:03)
  Total6 7:05:29 38.33(11:06) 61.68(6:54) 93522 /25c88%
  [1-5]6 7:04:11
averages - sleep:7.1 rhr:88 weight:63.9kg

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Sunday Feb 26, 2017 #

Event: BOSS Season 2016/2017 Event 5 - Bluegum Hills
 
Event: Sydney Sprint Series 2017 Race #8 - Cooper Park, Woollahra
 
9 AM

MTBO race (BOSS / 75min score-O) 1:14:48 intensity: (15 @1) + (1:07 @2) + (33:02 @3) + (40:24 @4) ** 12.67 km (5:54 / km) +323m 5:14 / km
ahr:148 max:165 spiked:10/11c rhr:88 slept:5.95 weight:64kg shoes: Giant XTC 27.5 2 (red)

"Blue Gum Hills Regional Park", Minmi. 30c (line 9 + score 21). Extremely muddy (sticky, slippery) after yesterday's rain. Bike slipped sideways at one point and I was preparing for a big crash but the landing was soft! OK until #5 (205). Still not sure what track I ended up on. Then when I was back on the right track I thought I had gone too far, backtracked, realised out that I was still short. Back up the hill again (lost 7'). 66:15 at the end of the line course. Not much time to venture too far for points. Backtracked 3' to get 222 (2pts), then 212 (1pt) on the fast run to the finish. A better option from here was probably 212-223-231 (6pts). Wasted time punching my map at #1 when the SI unit didn't beep. Turns out my stick registered anyway. Total 23 points (no penalties - 12" to spare), max 66. 14th/29. 23°C. TE 3.5.

4 PM

Warm up / cool down (park) 3:45 intensity: (10 @1) + (37 @2) + (2:58 @3) 0.62 km (6:03 / km)
ahr:135 max:146 rhr:94 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Cooper Park, Woollahra. 23°C. TE 1.3.

Orienteering race (sprint) 35:41 intensity: (5 @1) + (17 @2) + (42 @3) + (31:27 @4) + (3:10 @5) *** 3.99 km (8:57 / km) +218m 7:01 / km
ahr:162 max:174 spiked:12/14c rhr:103 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Cooper Park", Woollahra (2.2km, 13c). 5th/10 in SVM (3:10 behind Mel Cox). A lot of climbing and almost double the straight line distance. (Punched #8 on my way to #2 so AP controls are +1 from #2 onwards.) Some hesitations on deciding the best route choices. In hindsight there might have been longer but marginally quicker routes for legs 5-6 and 8-9 running to the park edges instead of using stairs. Best legs: #1/4/11/12 (2nd). Best pos: 2nd (#1). 23°C. TE 3.6.

2nd overall for the sprint season in SVM, just 9 points behind Colin Burnett.

Saturday Feb 25, 2017 #

12 PM

Official (ANSW track umpire) 2:04:12 [1] 5.18 km (24:00 / km)
slept:8.5 weight:64kg shoes: Asics Gel Advantage 3 (black)

NSW Athletics Championships (Day 2), Sydney Olympic Park, Homebush. 12-8:30pm. Periods of drizzle throughout the day. 21°C.

Friday Feb 24, 2017 #

12 PM

Bike long (path/road) 1:01:25 intensity: (32 @0) + (38 @1) + (9:31 @2) + (46:08 @3) + (4:36 @4) 22.79 km (22.3 kph) +235m
ahr:138 max:156 rhr:73 slept:7.25 weight:64kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (CW). Achilles still a bit sore when walking (esp R). Not noticeable on the bike. I might give this weekend's sprint races a rest as there are more important events coming up. Sunday BOSS event still looking OK. 30°C. 62%rh. TE 3.0.
4 PM

Official (ANSW track umpire) 1:26:31 [1] 3.61 km (24:00 / km)
weight:64kg shoes: Asics Gel Advantage 3 (black)

NSW Athletics Championships (Day 1), Sydney Olympic Park, Homebush. 4.30-10pm. 26°C.

Bethany has been sick all week but managed 3rd place in the first heat of 4 to sneak into Sunday's final as the last qualifier by 0.07s, 2 seconds outside her PB. Adam struggled in the 3000m SC finishing 9th in 10:35.

Monday Feb 20, 2017 #

12 PM

Bike (path/road) 39:07 intensity: (46 @0) + (4:45 @1) + (18:52 @2) + (14:44 @3) 12.84 km (19.7 kph) +159m
ahr:124 max:146 rhr:80 slept:6.55 weight:63kg (injured) shoes: Giant Roam XR1 (white)

Parramatta-South Wentworthville loop (CW). Both achilles a bit sore from the weekend. Likely to have aggravated them during the Knox O and then strained them a bit more after Sydney Park. 29°C. TE 2.0.

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