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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike3 2:51:47 39.19(13.7/h) 63.08(22.0/h) 501
  Orienteering1 40:49 2.4(16:59) 3.87(10:33) 13111 /18c61%
  Walk1 10:13 0.52(19:43) 0.83(12:15) 40
  Total5 3:42:49 42.11(5:17) 67.78(3:17) 67211 /18c61%
  [1-5]5 3:42:17
averages - sleep:5.5 rhr:95 weight:67kg
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MoTuWeThFrSaSu

Saturday Apr 21 #

1 PM

Walk (arena to start) 10:13 intensity: (2 @1) + (6:24 @2) + (3:47 @3) 0.83 km (12:15 / km) +40m 9:52 / km
ahr:127 max:142 rhr:107 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

Yarrowyck. TE 1.5.
2 PM

Orienteering race (SL3 / NSW MD) 40:49 intensity: (3 @2) + (2:32 @3) + (22:44 @4) + (15:30 @5) **** 3.87 km (10:33 / km) +131m 9:02 / km
ahr:165 max:183 spiked:11/18c rhr:121 slept:5.4 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Pine Tree", Yarrowyck. M45AS/Hard 4: 2.7km, +75m, 17c. 3rd/6 (2:44 behind Robert Bradley). Decided to race in M45AS this season to do some longer courses than are usually offered in M55AS. Although today both classes were on the same map.
#1 - straight. #2 - run to fence crossing then follow cleared area alongside fence. #3 - meandered thru boulders, a little left (lost 40"). #4 - parallel clearing finger (-40"). #5 - overshot on high side (-40"). #6 - bearing from fence crossing. #7 - almost a bingo control, eventually used the big elevated bare rock SE of my control as my AP (-4'). #8 - starting searching too soon (-3'). #9-13 - OK. #14 - drifted right (-15"). #15 - straight. #16 - missed left (-40"). #17-F - straight.
A vast boulder field sits in the middle of this map. Clearly lost this race on legs #6-7 & #7-8 (-7'). However, really enjoyed the intensity of the challenge. Looking forward to tomorrow where I might be able to run a bit more. TE 4.3.
Relive (with photos): https://www.relive.cc/view/g19852695643

Thursday Apr 19 #

12 PM

Bike long (road/path) 1:05:16 intensity: (32 @1) + (2:38 @2) + (31:27 @3) + (30:39 @4) 23.39 km (21.5 kph) +202m
ahr:147 max:166 rhr:91 slept:6.1 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Rookwood loop (CW). 26°C. TE 3.7. Rookwood criterium: 4.7km, +47m, 11:40 (PB 10:40).
Relive: https://www.relive.cc/view/g19787665996

Wednesday Apr 18 #

12 PM

Bike (road/path) 43:22 intensity: (4 @0) + (42 @1) + (3:15 @2) + (20:04 @3) + (19:17 @4) 15.89 km (22.0 kph) +182m
ahr:146 max:167 rhr:79 slept:5.6 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (ACW). 23°C. TE 3.8. Another good, fast hit-out.
Relive: https://www.relive.cc/view/g19758822866

Tuesday Apr 17 #

12 PM

Bike long (path) 1:03:09 intensity: (28 @0) + (12 @1) + (3:28 @2) + (42:04 @3) + (15:51 @4) + (1:06 @5) 23.8 km (22.6 kph) +117m
ahr:144 max:174 rhr:75 slept:5.9 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Ryde Bridge loop (ACW). 22°C. TE 3.5. High HR rate either due to freshness or lack of fitness. Headwind/crosswind on way out. From Rydalmere I saw a guy pedalling slowly up ahead and couldn't work out why I wasn't making much ground until I realised he was probably on an e-bike. Finally caught him after 2km just before Silverwater Bridge, but he passed me again going over the bridge. Nearly ran over 1 rabbit at the back of the Rydalmere industrial area.
Relive: https://www.relive.cc/view/g19724624458

Monday Apr 16 #

1 PM

Note
slept:4.5 weight:67kg

Return from the Commonwealth Games on the Gold Coast. 7am pickup for a 1pm flight!

Brisbane > Sydney: VA950, Boeing 737-800, 856km, 1h14', alt 11,580m, max speed 834km/h. Spotted Armidale and Muswellbrook from the air. Good view of all the Upper Hunter open-cut coal mines.

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Training Targets

Dec 31 (366d)
Based on 2017 actuals
Run
+ Orienteering
+ Warm up / cool down
+ Track run
33:12:13224km
actual:6:13:3918%40.3km17%
projected:20:21:0261%131.6km58%
Bike
+ MTBO
+ MTB
154:31:053007km
actual:37:12:5624%750.9km24%
projected:121:36:5478%2453.8km81%
Orienteering
+ MTBO
52:56:13479km997c
actual:8:27:0815%66.4km13%175c17%
projected:27:37:1452%217km45%572c57%
Total [5]5:15:35
actual:1:08:1521%
projected:3:43:0270%
Total [4-5]48:39:25
actual:14:03:2628%
projected:45:56:1394%
Total [3-5]142:45:11
actual:36:15:4125%
projected:118:29:4983%

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