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Training Log Archive: michalmy

In the 7 days ending Jun 30, 2019:

activity # timemileskm+m
  Official4 8:20:31 17.39(28:47) 27.99(17:53)
  Walk1 40:48 2.11(19:19) 3.4(12:00) 27
  Orienteering1 39:15 2.65(14:48) 4.27(9:12) 13911 /12c91%
  Run1 39:13 3.56(11:01) 5.73(6:51) 183
  Total7 10:19:47 25.72(24:06) 41.38(14:59) 34911 /12c91%
averages - sleep:7.3 rhr:97 weight:68.1kg

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Sunday Jun 30, 2019 #

Event: Sydney Metro League #1 - Boronia Park
 
10 AM

Orienteering race (MetrO League 1) 39:15 intensity: (5 @1) + (30 @2) + (18:49 @3) + (19:05 @4) + (46 @5) *** 4.27 km (9:12 / km) +139m 7:55 / km
ahr:151 max:175 spiked:11/12c rhr:99 slept:6.15 weight:69kg shoes: Salomon Speedcross 4 GTX (red)

"Boronia Park", Hunters Hill. Division 3: 2.9km, 11c. 17th/39 (10:09 behind Heath Wallace). 14°C. TE 3.2.
Can't remember much about this map. Think I must have run parts of it during SSS back in 2003-4. Very slow going on the tracks due to slippery rocks and tree roots. Some route options accidentally ending up being less than optimal. 1:4000 scale helped with detail.
#1 - Track>clearing>track. #2 - Steep track descent. #3 - Track to WC. Stopped a little low (lost 1:30). #4 - Tracks>clearing. #5 - Missed reverse track. #6 - Tracks to tricky placement behind RF. #7 - Tracks. #8 - Tracks>clearing. #9 - Tracks to tricky placement below RF. #10 - Through bush up to road then up steep embankment to oval. #11 - Across oval to green. #F - Straight. Scored 6 points for winning BNO team (31) v WHO (23).
Relive: https://www.relive.cc/view/g36709323161

Saturday Jun 29, 2019 #

10 AM

Walk (path) 40:48 [1] 3.4 km (12:00 / km) +27m 11:33 / km
slept:7.05 weight:68kg shoes: Nike Air Zoom Pegasus 33 (blu)

CBD, Townsville QLD. Killing time before my airport shuttle. Very quiet for a Saturday morning. 25°C.
1 PM

Note

Flight summary: TSV-SYD - JQ913 - Airbus A320 - 1808km - 2h40m - max 859km/h - max 35,000ft.

Friday Jun 28, 2019 #

11 AM

Official (OAA asst chief umpire) 1:43:13 [1] 5.28 km (19:32 / km)
slept:7.8 weight:68kg shoes: New Balance MX624ABv4 (black)

Oceania Athletics Championships, Townsville Sports Reserve QLD. Day 4/4. 11am-6.15pm. Windy. 25°C.
Hurdles (H9o), 400 hurdles (H2o), 3km runs (pos 8), 200s (pos 26), 10km (water station), 4x100s (chg 3), 4x400s (chg 2). One report in the U20M hurdles for displacing adjacent hurdles - no DQ, just a warning.

Thursday Jun 27, 2019 #

12 PM

Official (OAA asst chief umpire) 1:52:19 [1] 6.63 km (16:56 / km)
slept:6.65 weight:68kg shoes: New Balance MX624ABv4 (black)

Oceania Athletics Championships, Townsville Sports Reserve QLD. Day 3/4. 12-7pm. 25°C. Nice to finish on time tonight. Dinner at the Allen Hotel again.
Steeplechases (pos 8), 400 hurdles (H2o), 800s (pos 8), 10km run (ALS), 400s (pos 20), 4x400s (200 radio), Hep 800 (pos 28), 4x100s (chg 3). No reports again.

Wednesday Jun 26, 2019 #

12 PM

Official (OAA asst chief umpire) 2:17:40 [1] 7.81 km (17:38 / km)
slept:9.05 weight:68kg shoes: New Balance MX624ABv4 (black)

Oceania Athletics Championships, Townsville Sports Reserve QLD. Day 2/4. 12-9.30pm. 25°C. Program finished 2.5 hours late due to very long PV in Decathlon. Too late to get our free dinner at a local pub.
Hurdles (H9o), 5km walk (TC), 100s (pos 37), 1500s (pos 20), 400s (pos 20), 4x400 (chg 1), Hep 200s (pos 28), Dec 1500s (pos 28). No reports.

Tuesday Jun 25, 2019 #

9 AM

Official (OAA asst chief umpire) 2:27:19 [1] 8.26 km (17:50 / km)
slept:7.1 weight:68kg shoes: New Balance MX624ABv4 (black)

Oceania Athletics Championships, Townsville Sports Reserve QLD. Day 1/4. 10am-7.15pm. 26°C. Competing teams: Australia, Regional Australia, American Samoa, Cook Islands, Fiji, FS Micronesia, Guam, Kiribati, Nauru, NZ, New Caledonia, Norfolk Island, Northern Mariana Islands, Palau, PNG, Samoa, Solomon Islands, Tahiti, Tonga, Tuvalu, Vanuatu, Wallis & Futuna. AUS used to send just a junior team but now some elite senior athletes have nominated to try to secure World Champs qualifiers and points.
10km walk (PZ), 400mH (H5o), 400s (pos 20), 10km walk (ALB), 5km (ALC), 800m (pos 20), 100s (pos 37), 5km (TC), Dec 400s (pos 22). One report in the 400s for a lane violation - no DQ, just a warning.

Monday Jun 24, 2019 #

11 AM

Run hills (trails) 39:13 intensity: (20 @1) + (8:52 @2) + (28:15 @3) + (1:46 @4) 5.73 km (6:51 / km) +183m 5:54 / km
ahr:136 max:153 rhr:95 weight:68kg shoes: Nike Air Zoom Pegasus 33 (blu)

Castle Hill, Townsville QLD. Followed streets up to the main car park. Ran up and along the Cudtheringa Track then descended the Goat Track and a different streets route home. 25°C. TE 2.3.
Relive (with photos of/from Castle Hill): https://www.relive.cc/view/g36423263828

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