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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Aug 16, 2020:

activity # timemileskm+m
  Bike2 1:48:46 24.79(13.7/h) 39.89(22.0/h) 556
  MTB2 1:19:46 13.3(10.0/h) 21.41(16.1/h) 410
  Orienteering1 47:02 3.33(14:09) 5.35(8:47) 12410 /15c66%
  Run2 33:53 3.46(9:48) 5.56(6:06) 18
  Physical work1 30:00
  Total8 4:59:27 44.87 72.21 110810 /15c66%
  [1-5]8 4:58:51
averages - sleep:6 rhr:88 weight:67.3kg

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MoTuWeThFrSaSu

Sunday Aug 16, 2020 #

10 AM

Orienteering race (MetrO League 3) 47:02 intensity: (13 @1) + (13 @2) + (20:18 @3) + (25:24 @4) + (54 @5) *** 5.35 km (8:47 / km) +124m 7:52 / km
ahr:151 max:175 spiked:10/15c rhr:86 slept:5.15 weight:67kg shoes: Salomon Speedcross4 GTX (blue)

"Smiths Creek", Ruse. Div 3: 3.9km, +110m, 14c. 13th/33 (10:17 behind Simon George). 17°C. TE 3.4.
First run in my new Speedcross shoes. Same model as my previous pair, but a different colour. Nice and sticky again on rocks. The lugs on my old pair have just about worn away. It's also noticeable how much the cushioning has compressed over the last 3 years (678km). The old pair are still great for MTB as the Gore-Tex keeps my feet drier for longer.
#1 - Fast leg along the open area to road then track. #2 - Same track to erosion gully. #3 - Track, overran control (lost 2'). #4 - Thought dark green behind control would be more distinct, ran too far on track (-1'). #5 - Compass. #6 - Forgot which track I was on (-1' early on leg); got lucky finding the control. #7 - Track to WC, then compass. #8 - Straight. #9 - Track to bend, then down. #10 - Tracks. #11 - Track to creek and up again. Lost 1:30 looking for boulder instead of pit. #12 - Straight. #13 - Straight. #14 - Looked like a straightforward long leg to a road, but I got stuck on the wrong side of a high barbed-wire fence. Didn't see the route choice behind me but found a way over the fence a bit further aong (-2'). #F - Got into HR zone 5 on the long uphill sprint. Est time lost 7:30. Best leg: #F (3rd/33). Best pos: 13th/33 (#14-F).
Relive: https://www.relive.cc/view/v1OwWNkNwEO
Headlines: Australian citizens denied exit visas ('prison state') / Margin for era: Blowouts at highest point in NRL history (league)

Saturday Aug 15, 2020 #

4 PM

Physical work (gardening) 30:00 [1]
slept:5.3 weight:67kg shoes: Nike Zoom Vomero 7 (grey)

More cleaning up of the weeds on the front rock shelf.
Headlines: NSW Health responsible for cruise ship debacle (Ruby Princess inquiry) / SBW SOS - Fittler, Johns would rush in SBW to rescue ruined Chooks (league)

Friday Aug 14, 2020 #

1 PM

Bike (road) 52:16 intensity: (36 @1) + (5:37 @2) + (44:31 @3) + (1:32 @4) 19.02 km (21.8 kph) +276m
ahr:138 max:152 rhr:89 slept:7.05 weight:67kg shoes: Giant Roam XR1 (white)

Slight tailwind out; headwind back. Just got back as rain started spotting. 16°C. TE 3.0.
Relive: https://www.relive.cc/view/vevYDDYwmyq (pic - road to the Wedgewood fire trail at Cowan)
Headlines: PM must climb off the fence business / Dragons throw Hail Mary and query NRL on Flanagan ban (league)

Thursday Aug 13, 2020 #

2 PM

MTB hills (trail) 40:41 intensity: (21 @0) + (44 @1) + (6:16 @2) + (32:52 @3) + (28 @4) 10.75 km (15.9 kph) +192m
ahr:136 max:151 rhr:82 slept:5.85 weight:67kg shoes: Giant XTC Adv 29er 2 (grey)

Quite a warm day. Muddy in flatter areas with no drainage. Lots of softball-sized rocks have found their way onto the hills. Not much traction on the climbs. 10 walkers; 1 brush turkey. 18°C. TE 2.8.
Relive: https://www.relive.cc/view/vrqD4421zLq (pic - fern gully near Berkeley)
Headlines: Uni law to cut funds for failing students / Broncos breach: NRL asks cops for CCTV footage of pub lunch (league)

North to South trail - Splits

Wednesday Aug 12, 2020 #

2 PM

Run intervals (park) 25:29 intensity: (5 @0) + (27 @1) + (6:47 @2) + (14:36 @3) + (3:34 @4) 4.06 km (6:17 / km)
ahr:136 max:158 rhr:82 slept:6.45 weight:67kg shoes: Nike Air Zoom Pegasus 33 (blu)

Warrina St Oval, Berowra. 8 x 60" intervals (with a 60" float). 16°C. TE 2.5.
250m (140m), 250m (150m); 250m (130m), 260m (140m); 250m (140m), 240m (140m); 270m (140m), 250m (90m).
3 PM

Run (XC) 8:24 intensity: (8 @1) + (29 @2) + (4:52 @3) + (2:55 @4) 1.5 km (5:36 / km) +18m 5:17 / km
ahr:144 max:155 rhr:107 weight:67kg shoes: Nike Air Zoom Pegasus 33 (blu)

Warrina St Oval, Berowra. Cool down after the intervals session. Two loops of the main oval, upper park and netball courts. Ground a bit soft. 16°C. TE 1.6.
Relive: https://www.relive.cc/view/v26M22rVW3q
Headlines: Religious retreat at the centre of cluster / Moses Mbye-bye? (league)

Tuesday Aug 11, 2020 #

2 PM

Bike (road) 56:30 intensity: (2 @0) + (49 @1) + (8:44 @2) + (46:25 @3) + (30 @4) 20.87 km (22.2 kph) +280m
ahr:136 max:151 rhr:87 slept:6.15 weight:68kg shoes: Giant Roam XR1 (white)

Berowra<>Asquith Bridge (ACW). 16°C. TE 2.8.
Relive: https://www.relive.cc/view/vmqXooDGLL6 (pic - XPT leaving Asquith Station)
Headlines: Aged care advice too slow for outbreaks / 'D-day is coming'
- 'Super Eight', state series in RA broadcast plans (rugby)

Monday Aug 10, 2020 #

4 PM

MTB hills (trail) 39:05 intensity: (8 @0) + (2:11 @1) + (3:53 @2) + (32:49 @3) + (4 @4) 10.66 km (16.4 kph) +218m
ahr:134 max:150 rhr:85 slept:6.3 weight:68kg shoes: Giant XTC Adv 29er 2 (grey)

Raining off-and-on all day. Almost decided not to bother but spotted a small window on the radar that seemed too good to refuse. Lots of water across in the usual places. Garmin froze just before the Berkeley turn (8.34km) and did not restart. Back to base stats estimated from a similar workout. 3 walkers. 11°C. No TE.
Relive: https://www.relive.cc/view/vDqgDJN5jVv (pic - burnt tree at the top of Impossible Hill #1)
Headlines: Hit the roof: plan to revive economy / Sonny Bill's quarantine diary (SBW, league)

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