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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Mar 15, 2020:

activity # timemileskm+m
  Bike4 3:38:32 47.53(13.0/h) 76.49(21.0/h) 554
  MTBO1 1:20:11 8.94(8:58) 14.39(5:34) 11920 /25c80%
  Physical work1 51:33 0.84(1:01:22) 1.35(38:08) 26
  Orienteering1 31:43 2.59(12:14) 4.17(7:36) 13016 /19c84%
  Run1 25:42 2.82(9:08) 4.53(5:40)
  Total8 6:47:41 62.72(6:30) 100.94(4:02) 82936 /44c81%
  [1-5]8 6:44:04
averages - sleep:6.2 rhr:82 weight:66.3kg

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Sunday Mar 15, 2020 #

Event: Sprint Final - Eric Mobbs Reserve
 
9 AM

MTBO race (BOSS 75-min score) 1:20:11 intensity: (2 @0) + (2:15 @1) + (2:52 @2) + (42:07 @3) + (32:55 @4) **** 14.39 km (5:34 / km) +119m 5:21 / km
ahr:145 max:164 spiked:20/25c rhr:89 slept:5.75 weight:66kg shoes: Giant XTC Adv 29er 2 (grey)

"Stanford Merthyr". 24/30c. Net 41 points (max 56). 5:11 late (6 pts penalty). 12th/31 (14 pts behind Paul Youman). 21°C. TE 3.7.
Relatively flat. Some very sticky muddy sections on the way to 226. Lost a lot of time in the tricky SE corner. Probably should have done this area first where the controls were closer and skipped some in the north.
Sequence: #1-235, #2-221, #3-211, #4-201, #5-214, #6-226, #7-215, #8-225, #9-234, #10-216, #11-208, #12-217, #13-207, #14-202, #15-224, #16-232, #17-203, #18-233, #19-218, #20-205, #21-231, #22-227, #23-204, #24-222, #25-F.
Time lost: #2-missed minor track (-1:15); #3-many more thickets than shown on map (-1:10); #4- thickets much bigger than they appear on map (-2'); #20-couldn't find track to 206 so went to 205 (-3:40); #21-missed track and ended up back at #20 (-3'). Total time lost 11:05.
Relive: https://www.relive.cc/view/v26M8EZQg3O
Headlines: Border tests for tourists (coronavirus) / End game? (coronavirus crisis)

12 PM

Physical work (lawnmowing) 51:33 intensity: (37 @0) + (36:04 @1) + (14:52 @2) 1.35 km (38:08 / km) +26m 34:44 / km
ahr:106 max:123 rhr:84 weight:66kg shoes: Nike Zoom Vomero 7 (grey)

Front yard & tree sawing. 18°C. TE 1.2.
5 PM

Orienteering race (sprint) 31:43 intensity: (8 @0) + (3 @1) + (6 @2) + (3:21 @3) + (25:15 @4) + (2:50 @5) 4.17 km (7:36 / km) +130m 6:34 / km
ahr:159 max:174 spiked:16/19c rhr:87 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"Eric Mobbs Reserve", Castle Hill. Long: 3.1km, 18c. 25th/38 (12:13 behind Maris Jansons, Latvia). 20°C. TE 3.5.
Very steep descent (40m) shortly after the start and then a climb back. Too many costly errors, especially in the second half. #4 - Wrong turn (lost 50"). #11 - Got to #12 before I realised I'd gone too far (-3:20). #17 - Wrong track (-45").
Relive: https://www.relive.cc/view/vrqodADx7Kv

Saturday Mar 14, 2020 #

6 PM

Note
slept:7.95 weight:66kg (rest day)

Rain. Was supposed to be chief track umpire at the Little Athletics State Championships today but this has been cancelled due to coronavirus precautions. Next weekend's junior classes (U14-18) of the Australian Athletics Championships have been cancelled while the following week's U20, open & para classes have also been postponed. Could be a moot point if the Tokyo Olympics & Paralympics are cancelled. The good news is I am now free to run in SL1 and MetrO 1 next weekend.
Headlines: Infected Dutton in lockdown - Morrison cancels plans to attend football game / Empty feeling (SCG, cricket)

Friday Mar 13, 2020 #

12 PM

Bike (path) 58:50 intensity: (21 @0) + (1:45 @1) + (9:41 @2) + (44:28 @3) + (2:35 @4) 22.65 km (23.1 kph) +71m
ahr:135 max:153 rhr:83 slept:4.1 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Meadowbank Bridge loop (CW). Seemed to be riding into a headwind at times on both sides of the river. Upped my work rate as I tried to race a rivercat between km7-8. 25°C. TE 3.0.
Relive: https://www.relive.cc/view/vWqBe9dRZQ6
Headlines: Plea to nation: spend up big (stimulus package) / 'Cash is king' - Hamilton slams race organisers for going ahead with grand prix (Formula 1)

Thursday Mar 12, 2020 #

12 PM

Bike (road/path) 48:12 intensity: (49 @0) + (3:52 @1) + (19:51 @2) + (23:40 @3) 16.22 km (20.2 kph) +134m
ahr:126 max:145 rhr:73 slept:6.9 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). A big sluggish at first, but finished strong. Left ankle a bit sore after yesterday's intervals. 25°C. TE 2.2.
Relive: https://www.relive.cc/view/vevYVkQ7kyO
Headlines: Virus hit triggers $8b cash splash (economic downturn) / Golden opportunity (Mitchell Moses, league)

Wednesday Mar 11, 2020 #

1 PM

Run intervals (grass track) 25:42 intensity: (19 @1) + (1:51 @2) + (16:09 @3) + (7:23 @4) 4.53 km (5:40 / km)
ahr:143 max:164 rhr:90 slept:5.55 weight:66kg shoes: Nike Air Zoom Pegasus 33 (blu)

Holroyd Sportsground. 8 x 200m @ 80% (with 200m walk/jog recovery) with warm-up and warm-down. Grass had been mowed but lane markings no longer visible. Ran a measured 200m along the boundary. A bit bumpy - not a particularly fast track. I might try the Old Kings Oval near Parramatta Park next time.
40" (1:15), 41" (1:21), 39" (1:36), 40" (1:41), 41" (1:39), 41" (1:34), 38" (1:39), 39".
25°C. TE 2.7.
Relive: https://www.relive.cc/view/v1vjpxD8ZJ6
Headlines: $2.4b battle plan for coronavirus (health measures) / Yellow brick road toll (Western Sydney Stadium, league)

Tuesday Mar 10, 2020 #

12 PM

Bike long (path/road) 1:03:58 intensity: (39 @0) + (2:12 @1) + (27:29 @2) + (32:12 @3) + (1:26 @4) 22.27 km (20.9 kph) +170m
ahr:129 max:152 rhr:77 slept:5.25 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Rookwood Cemetery loop (CW). Headwind out; light tailwind back. 22°C. TE 2.8.
Relive: https://www.relive.cc/view/vWqBe9EMEQ6
Headlines: Debt cap to go as recession forecast / Clock ticking with ARLC to decide Greenberg future (league)

Rookwood - 1 lap - Splits

Monday Mar 9, 2020 #

1 PM

Bike hills (road) 47:32 intensity: (1:01 @0) + (1:19 @1) + (25:09 @2) + (19:29 @3) + (34 @4) 15.35 km (19.4 kph) +179m
ahr:127 max:152 rhr:72 slept:7.75 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (CW). 21°C. TE 2.4.
Relive: https://www.relive.cc/view/v36ArpE2ZGq
Headlines: Scandal rocks World Vision (corruption claims) / World beaters (Australia, women's T20 cricket world cup)

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