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Attackpoint - performance and training tools for orienteering athletes

Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  MTBO2 4:02:07 29.23(7.2/h) 47.05(11.7/h) 126327 /31c87%
  Bike3 2:05:48 26.2(12.5/h) 42.17(20.1/h) 399
  MTB1 16:47 1.87(6.7/h) 3.01(10.8/h) 44
  Total6 6:24:42 57.3(6:43) 92.22(4:10) 170727 /31c87%
  [1-5]6 6:23:53
averages - sleep:5.8 rhr:98 weight:67kg
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WeThFrSaSuMoTu

Tuesday Oct 16 #

12 PM

Bike (road) 29:55 intensity: (31 @0) + (1:44 @1) + (12:47 @2) + (14:53 @3) 9.77 km (19.6 kph) +135m
ahr:127 max:145 rhr:80 slept:4.67 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Parramatta loop (ACW). North Rocks hills was on the schedule but I decided to do a shorter, gentler ride today as I recover from the weekend.. 25°C. TE 2.2.
Relive:

Monday Oct 15 #

1 PM

Bike (path) 54:35 intensity: (18 @0) + (1:05 @1) + (15:09 @2) + (38:01 @3) + (2 @4) 19.05 km (20.9 kph) +107m
ahr:132 max:150 rhr:85 slept:5.2 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Newington loop (ACW). Legs a bit tired at first but seemed to get better after a few kms. 21°C. TE 2.7.
Relive:

Sunday Oct 14 #

10 AM

MTBO race (ACT MTBO LD) 2:50:01 intensity: (7 @1) + (15:11 @2) + (1:34:36 @3) + (1:00:07 @4) *** 34.6 km (12.2 kph) +1011m
ahr:144 max:162 spiked:17/19c rhr:98 slept:7.85 weight:67kg shoes: Giant XTC 27.5 2 MTB (red)

"Pierce's Creek", Paddys River, ACT. M50/Course 2: 19km, +600m, 18c. 8th/13. Most time ever spent on a single activity. Most metres climbed. Almost no energy after #13 (2h mark). Lots of walking on the steep inclines when there was little grip. 17°C. TE 3.8.
#1/2/3/4 - All OK. #5 - Long up hill slog. #6 - Chose single track straight descent in the middle of the leg to shorten distance. Encountered lots of jumps so I walked/slid for about 400m. #7 - OK. #8 - Wrong way around loop (lost 2'). #9 - Another long uphill slog. #10 - OK. #11 - Long downhill leg before a traverse. #12 - Uphill again. #13 - Traverse then a medium downhill section. #14 - Up, slow, exhausted now. #15 - Down. #16 - Missed turn and ended up near #17. Decided to approach control from the top of the single track rather than the bottom. #17 - OK. #18 - Uphill on narrow sandy track. #F - Quicker to run. Presentations all finished before I got to download. Best leg: #1 (3rd/13). Best pos: 3rd/13 (#1).
Relive: https://www.relive.cc/view/g25745493917



Totals for weekend: 47.04km, +1263m, 4h02'07", 31c, 703km (car).

Saturday Oct 13 #

12 PM

MTBO race (ACT MTBO MD) 1:12:06 intensity: (1:43 @2) + (35:26 @3) + (34:55 @4) + (2 @5) *** 12.44 km (10.4 kph) +252m
ahr:148 max:170 spiked:10/12c rhr:120 slept:5.9 weight:67kg shoes: Giant XTC 27.5 2 MTB (red)

"East Kowen Forest" ACT. M50/Course 2: 15km, 12c. MP on #7 - plotted a route from #6 to #8. Good choices between wide trails and fast single tracks. Enjoyed second half from #8-F. 18°C. TE 3.7.
First starter at 1200. #1 - two unnecessary gate climbs (lost 1'). #2 - single track option at the end to avoid some climb. #3 - Up wide track then cutting across yellow to meet zig-zag descent. #4 - 90° error mid-leg followed wrong track too far downhill (-7'). #5 - Downhill leg with necessary gate climb. #6 - Pivot control, same as #1. #7 - Omitted in error. #8 - Good fast downhill leg; pity it was all for nought. #9/10/11/12/F - No problems, with some nice single tracks for #9/11. Best leg: #3 (5th/11). Best pos: 9th/11 (#3).
Relive: https://www.relive.cc/view/g25712135455



First starter at 12:00:00


Turning the bike around at #10
1 PM

MTB (trails) 16:47 intensity: (2 @1) + (11:14 @2) + (5:31 @3) 3.01 km (10.8 kph) +44m
ahr:125 max:144 rhr:109 weight:67kg shoes: Giant XTC 27.5 2 MTB (red)

Just a warm down revisiting final controls in the single track area. 18°C. TE 2.2.

Thursday Oct 11 #

1 PM

Bike (road/path) 41:18 intensity: (1:31 @1) + (15:02 @2) + (22:44 @3) + (2:01 @4) 13.34 km (19.4 kph) +157m
ahr:132 max:156 rhr:98 slept:5.25 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-South Wentworthville loop (ACW). Surprised that the roads had dried up after this morning's late showers. A new snapping magpie #9/2018 in Holroyd Road (@8.2km). 18°C. TE 2.6.
Relive: https://www.relive.cc/view/g25645662895

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Training Targets

Jan 1 – Dec 31 (365d)
Based on 2017 actuals
Run
+ Orienteering
+ Warm up / cool down
+ Track run
33:12:13224km
actual:26:34:2280%167.8km74%
projected:33:33:39101%212km94%
Bike
+ MTBO
+ MTB
154:31:053007km
actual:108:37:1770%2137.1km71%
projected:137:11:1088%2699.1km89%
Orienteering
+ MTBO
52:56:13479km997c
actual:36:44:1069%284.9km59%568c56%
projected:46:23:4987%359.8km75%717c71%
Total [5]5:15:35
actual:4:00:5476%
projected:5:04:1596%
Total [4-5]48:39:25
actual:35:52:4573%
projected:45:18:5293%
Total [3-5]142:45:11
actual:106:52:2174%
projected:134:58:3994%

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