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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike2 1:21:14 16.82(12.4/h) 27.08(20.0/h) 286
  Walk1 52:26 1.36(38:37) 2.18(24:00)
  Orienteering1 48:08 2.97(16:12) 4.78(10:04) 19912 /13c92%
  Total4 3:01:48 21.15(8:36) 34.04(5:20) 48412 /13c92%
  [1-5]4 3:01:25
averages - sleep:6.4 rhr:95 weight:67kg
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Sunday Jul 22 #

10 AM

Orienteering race (MetrO League 5) 48:08 intensity: (15 @2) + (44 @3) + (28:28 @4) + (18:41 @5) *** 4.78 km (10:04 / km) +199m 8:20 / km
ahr:165 max:183 spiked:12/13c rhr:103 slept:6.5 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Darks Common", Lapstone. Div 3: 3.9km, +145, 120c. 2nd/31 (3:07 behind David Green). 13°C. TE 4.5. Surprised to finish so high in the results after slow first three legs. Best legs: #9/10 (2nd/31). Best pos: 2nd/31 (#11-F).
#1 - Left track too soon and had to climb up-down-up. #2 - Tried to meet E-W track but intercepted N-S track instead. Circled a bit until I found the correct rock feature (lost 1'). #3 - Short leg. #4 - Tracks to top of spur then follow down to rock. #5 - Compass down and up. #6 - Tracks to access road, then down through unmapped green area to rock line. #7 - Follow line of rocks. #8 - Tracks. #9 - Tracks. #10 - Contour to termite mound. #11 - Tracks. #12 - Tracks. #F - Tracks then bush bash final 50m. (10 points in the match against Knox. BNO wins 34-21.)
Relive (v Rodney Parkin, passed on 8-9 leg): https://www.relive.cc/view/g22911365699

Saturday Jul 21 #

11 AM

Walk (ANSW umpire) 52:26 [1] 2.18 km (24:00 / km)
slept:6.7 weight:67kg shoes: New Balance MX624ABv4 (black)

NSW Road Relay Championships, Ourimbah. 11am-4pm. 16°C.

Bethany ran 15:14 for her 4km leg.

Friday Jul 20 #

1 PM

Bike (road/path) 32:47 intensity: (23 @0) + (39 @1) + (7:33 @2) + (20:11 @3) + (4:01 @4) 10.99 km (20.1 kph) +106m
ahr:136 max:164 rhr:83 slept:5.9 weight:67kg (sick) shoes: Giant Roam XR1 hybrid (white)

Parramatta-Auburn loop (ACW). Feeling much better today. New medications. Wanted to do a shorter ride today. Followed the roads running parallel and south of the railway line near Granville, avoiding the hill near Granville High School. Discovered a new path from Clyde Station running to the industrial area in north Auburn without having to follow Duck Creek. 16°C. TE 3.0.
Relive: https://www.relive.cc/view/g22840559133

Wednesday Jul 18 #

1 PM

Bike (road/path) 48:27 intensity: (32 @1) + (10:09 @2) + (33:32 @3) + (4:14 @4) 16.08 km (19.9 kph) +180m
ahr:136 max:157 rhr:98 slept:6.35 weight:67kg (sick) shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (ACW). First ride in 15 days. Weather warm, but air still cold in my lungs. No big efforts. Still coughing now and then. Not sure if this was a good idea. Probably OK for MetrO on Sunday. 21°C. TE 3.0.
Relive: https://www.relive.cc/view/g22769205987

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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:16:36:1950%105.5km47%
projected:29:47:3189%189.2km84%
Bike
+ MTBO
+ MTB
154:31:053007km
actual:73:40:5447%1449.1km48%
projected:132:11:3785%2599.8km86%
Orienteering
+ MTBO
52:56:13479km997c
actual:22:49:5543%176.5km36%384c38%
projected:40:57:4877%316.6km66%689c69%
Total [5]5:15:35
actual:3:17:5062%
projected:5:54:56112%
Total [4-5]48:39:25
actual:26:00:2153%
projected:46:39:2795%
Total [3-5]142:45:11
actual:71:39:4350%
projected:128:34:1290%

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