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Attackpoint - performance and training tools for orienteering athletes

Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Walk2 1:27:22 2.36(37:00) 3.8(22:59) 295 /5c100%
  Bike2 1:25:23 18.95(13.3/h) 30.5(21.4/h) 379
  Orienteering1 56:33 2.95(19:09) 4.75(11:54) 30913 /18c72%
  Total5 3:49:18 24.26(9:27) 39.05(5:52) 71718 /23c78%
  [1-5]5 3:47:50
averages - sleep:6.7 rhr:80 weight:65.6kg
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WeThFrSaSuMoTu

Monday Jun 26 #

12 PM

Bike hills (road) 44:30 intensity: (30 @0) + (50 @1) + (12:11 @2) + (30:06 @3) + (53 @4) 15.61 km (21.0 kph) +253m
ahr:133 max:151 rhr:76 slept:8.1 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Dundas Valley loop (CW). 18°C. TE 2.6.

Sunday Jun 25 #

10 AM

Orienteering race (MetrO 3) 56:33 intensity: (1 @0) + (29 @1) + (17 @2) + (11:03 @3) + (39:42 @4) + (5:01 @5) **** 4.75 km (11:54 / km) +309m 8:59 / km
ahr:157 max:175 spiked:13/18c rhr:84 slept:5.6 weight:66kg shoes: Nike Air Pegasus 30 (blue)

"Glengarry", North Turramurra. Div 3: 2.8km, 17c. 9th/34 (4:56 behind Clyde McGhee). Courses set on a steep overgrown rocky slope. Single up/down access track leading to the main horizontal track and a creek at the bottom - had to run up from the bottom to the top three times. OK run down to #1 and #2 but hestitant about the 1:3000 scale. Drifted wide and overshot short climb leg to #3 (lost 2:50). #4 and #5 not far beyond creek. Up track and contour to #6. #7 just off the entry road. Went long way to #8 and dropped too low at first (-3:15). Compass to #9. #10 similar to #4. Fast run along track and beside creek to #11. Half way up the hill to #12, slight overrun (-45"). Down and along tracks to #13. Overran #14 (-1'). Back up to the top for #15. Overran #16 (-30"). Drifted down to #17 slowly. Struggled to find access over cliffs to #F. 11°C. TE 3.9.


2 PM

Walk (dog) 35:34 [1] 1.64 km (21:40 / km) +9m 21:06 / km
weight:66kg shoes: New Balance 409 (white)

Foxglove Oval, Mt Colah. 18°C.

Thursday Jun 22 #

9 AM

Walk (O-coaching) 51:48 [1] * 2.16 km (24:00 / km) +20m 22:56 / km
max:109 spiked:5/5c slept:7.95 weight:65kg shoes: Nike Air Pegasus 30 (blue)

Sydney West Primary Schools orienteering championships, Fred Caterson Reserve, Castle Hill. Helping 16 boys & girls from Carlingford West PS find their way around a practice course prior to their individual age races and 3-person relays.

Wednesday Jun 21 #

12 PM

Bike (road/path) 40:53 intensity: (57 @0) + (1:03 @1) + (15:58 @2) + (22:55 @3) 14.89 km (21.9 kph) +126m
ahr:130 max:148 rhr:80 slept:5.2 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Auburn loop (CW). 18°C. TE 2.6.

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Training Targets

Jan 1 – Dec 31 (365d)
Based on 2016 actuals
Run
+ Orienteering
+ Warm up / cool down
+ Track run
22:21:05143km
actual:22:14:2099%148.1km103%
projected:45:51:35205%305.4km213%
Bike
+ MTBO
+ MTB
144:51:362700km
actual:81:32:5556%1603.6km59%
projected:168:09:55116%3306.8km122%
Orienteering
+ MTBO
44:04:36389km793c
actual:29:42:3667%235.3km60%583c73%
projected:61:15:59138%485.3km124%1202c151%
Total [5]6:06:20
actual:3:07:5951%
projected:6:27:39105%
Total [4-5]54:24:47
actual:28:44:2052%
projected:59:15:50108%
Total [3-5]138:01:13
actual:80:53:5858%
projected:166:49:36120%

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berOwra's orienteering training log



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