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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending May 22:

activity # timemileskm+m
  Bike2 1:34:56 21.58(13.6/h) 34.73(21.9/h) 357
  Official1 1:11:14 2.25(31:41) 3.62(19:41)
  Orienteering1 47:58 2.57(18:38) 4.14(11:35) 1226 /9c66%
  MTB1 46:41 6.52(8.4/h) 10.49(13.5/h) 209
  Run1 34:56 3.11(11:14) 5.01(6:59) 147
  Total6 4:55:45 36.03(8:13) 57.99(5:06) 8356 /9c66%
averages - sleep:6.9 rhr:88 weight:64.6kg

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Sunday May 22 #

10 AM

Orienteering race (MetrO League 1) 47:58 intensity: (10 @1) + (19 @2) + (11:44 @3) + (19:39 @4) + (16:06 @5) *** 4.14 km (11:35 / km) +122m 10:06 / km
ahr:153 max:178 spiked:6/9c rhr:92 slept:6.05 weight:65kg shoes: Salomon Speedcross4 GTX (blue)

"Temptation Creek", Royal National Park, Grays Point. Division 4: 2.3km, +105m, 8c. 5th/25 (6:48 behind Kieran Joseph). 8pts in match. BNO beats SHOO-IKO 30-22. 20°C. TE 3.6.
Last ran this map exactly 22 years ago (22/5/2000). Most narrow tracks had pooled water becoming muddy with foot traffic. Slow going at times but the shorter course distances recognised this. Organisers mentioned that minor tracks had been highlighted in yellow to make them stand out from rockfaces. But to me (and many others) these looked too much like contours until we stumbled across a track and the penny dropped.
#1 - Didn't see minor track so plotted bearing from clearing near major track. Confused when I found the minor track (+3:15). #2 - Tracks. #3 - Followed minor track down to WC. Misread detail near large RF (+3:20). #4 - Tracks to major WC. Tricky CP placement on a small RF above a larger RF. #5 - Followed WC track then long run up a very muddy track. Drifted a bit right on the final bush bash (+1'). #6/7/8/F - Tracks. Total est time lost: 7:35.
Best legs: #5,6 (1st/23). Best pos: 5th/25 (#6-F). Worst pos: 19th/25 (#1).
Relive: https://www.relive.cc/view/v8qVBWGBK3q
Headlines: A new dawn - Morrison swept from office - Independents storm Sydney (federal election) / Stampede - Cowboys cap shock resurgence by cutting Storm down to size (league)

Saturday May 21 #

11 AM

Official (ANSW umpire) 1:11:14 [1] 3.62 km (19:41 / km)
slept:7.15 weight:64.5kg shoes: New Balance M520LK7 (black)

NSW Novice Cross Country Championship, Scarborough Park, Ramsgate. 11am-4pm. Some rain showers. 19°C.
Fewer races than in previous years: 2km, 2.5km, 3km, 5km (2), 10km, 4x 1km handicap relay. Positioned at the far southern edge of the course. Worked out well because I was close to some food stalls set up in an adjacent primary school which doubled as a polling station for the Cook electorate (Scomo). Reported a Bankstown athlete who had already finished for pacing his slower mate on his second lap (TR 6.3.1). Apparently both had being warned earlier in the lap. Referee Dave wanted to issue a formal warning to the pacee and give the pacer a yellow card.
Headlines: Last-ditch pitch for No.1 (federal election) / It's tough, but I have to look at where I come from. I couldn't move - Remember when you used to be normal Daddy? (Mose Masoe, league)

Friday May 20 #

Note
slept:6.85 weight:65kg (rest day)

Rain.
Headlines: Labor banks on extra spend to fire economy (federal election) / Every hog has its day - Gus getting hands-on no Dogs dilemma for Potter (league)

Thursday May 19 #

12 PM

Bike (path/road) 48:36 intensity: (31 @1) + (14:43 @2) + (22:46 @3) + (10:36 @4) 16.15 km (19.9 kph) +132m
ahr:136 max:157 rhr:65 slept:6.3 weight:64.5kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (ACW). Road works around Parramatta Park and Westmead Hospital (new tram tracks) have caused me to rethink my usual route through the area. Can't ride up up a one-way street the wrong way. 18°C. TE 2.6.
Relive: https://www.relive.cc/view/vXvL2mg3g76
Headlines: Most want next PM to tackle pay packet pain (federal election) / Battle escalates as ARLC refuses to pay Blues $2m Origin funding (league)

Wednesday May 18 #

3 PM

MTB hills (trail) 46:41 intensity: (1:11 @1) + (6:19 @2) + (33:14 @3) + (5:57 @4) 10.49 km (13.5 kph) +209m
ahr:136 max:149 rhr:91 slept:7.55 weight:65kg shoes: Giant XTC Adv 29er 2 (grey)

Trails firmer but still very boggy in low-lying areas - much like my backyard! 14°C. TE 2.7.
Relive: https://www.relive.cc/view/vXOdYdLP746 (pic - Joalah descent)
Headlines: Coalition wins back favour (federal election) / I feel like I'm 40 - Surgery, cortisone ... it's scary: Kyle Chalmers counts cost of success (swimming)

Tuesday May 17 #

1 PM

Bike (road) 46:20 intensity: (26 @1) + (5:46 @2) + (30:05 @3) + (10:03 @4) 18.58 km (24.1 kph) +225m
ahr:138 max:150 rhr:94 slept:7.85 weight:64kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Oxley Drive, Mt Colah. Still a bit tired from the weekend (rides & drive). 20°C. TE 2.8.
Relive: https://www.relive.cc/view/v26MX9MNjEO (pic - Todd's restored '64 Falcon)
Headlines: Libs’ plan on buying first home draws fire / Gould wants experienced coach to rescue club at rock bottom (Canterbury, league)

Monday May 16 #

2 PM

Run hills (trail) 34:56 intensity: (38 @1) + (3:25 @2) + (12:39 @3) + (17:54 @4) + (20 @5) 5.01 km (6:59 / km) +147m 6:05 / km
ahr:143 max:161 rhr:98 slept:6.65 weight:64kg shoes: Nike Air Zoom Pegasus 36 (blk)

Ti-Tree Trail<>Track to Nowhere, Berowra. A bit stop-start in the muddy areas. Tried to rearrange the rocks at a water crossing to make the next MTB ride a bit smoother. Tired on the later hills. 21°C. TE 2.9.
Relive: https://www.relive.cc/view/vXOdYd8GD46 (pic - track to nowhere)
Headlines: PM's pitch to young: buy home with super / Roy wonder - Why Andrew Symonds meant so much to Australian fans (cricket)

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