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Attackpoint - performance and training tools for orienteering athletes

Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike2 1:33:34 20.87(13.4/h) 33.58(21.5/h) 371
  Orienteering1 20:46 2.13(9:45) 3.43(6:03) 847 /8c87%
  Total3 1:54:20 23.0(4:58) 37.01(3:05) 4557 /8c87%
  [1-5]3 1:53:12
averages - sleep:6.3 rhr:93 weight:66kg
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MoTuWeThFrSaSu

Saturday Aug 19 #

1 PM

Orienteering race (SL10 MD) 20:46 intensity: (14 @2) + (19 @3) + (3:04 @4) + (17:09 @5) ** 3.43 km (6:03 / km) +84m 5:24 / km
ahr:174 max:190 spiked:7/8c rhr:120 slept:8.15 weight:66kg shoes: Nike Air Pegasus 30 (blue)

"Cataract Scout Park". Hard 5 / M55AS: 2.54km, +65m, 7c. 1st/7 in M55AS (2:39 ahead of Jim Mackay). Mostly followed tracks or ran across open & semi open areas. Only blip was overrunning the small track to #4 (lost 1'). High HR over the closing stages. 13°C. TE 3.5.

Thursday Aug 17 #

12 PM

Bike hills (road) 44:40 intensity: (39 @0) + (37 @1) + (11:22 @2) + (24:22 @3) + (7:38 @4) + (2 @5) 14.11 km (19.0 kph) +246m
ahr:137 max:171 rhr:82 slept:5.6 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (ACW). Explored trails at NE end of Lake Parramatta bushland (Hunts Creek) from Camelot Court. Not worthwhile. Reached 56.8km/h down Nth Rocks Road; slowed by headwind and slow truck. 23°C. TE 2.6.

Monday Aug 14 #

1 PM

Bike (path) 48:54 intensity: (29 @0) + (33 @1) + (3:39 @2) + (30:03 @3) + (14:10 @4) 19.47 km (23.9 kph) +124m
ahr:141 max:165 rhr:76 slept:5.2 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Newington loop (ACW). Woo-la-ra Hill. 21°C. TE 3.2.

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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:28:44:28128%189.5km132%
projected:45:24:48203%299.4km209%
Bike
+ MTBO
+ MTB
144:51:362700km
actual:107:15:1474%2115.1km78%
projected:169:28:14116%3342km123%
Orienteering
+ MTBO
44:04:36389km793c
actual:36:03:3281%275.2km70%673c84%
projected:56:58:34129%434.8km111%1063c134%
Total [5]6:06:20
actual:3:44:0761%
projected:5:54:0796%
Total [4-5]54:24:47
actual:34:10:4562%
projected:54:00:2299%
Total [3-5]138:01:13
actual:102:46:3574%
projected:162:23:44117%

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berOwra's orienteering training log

berOwra's orienteering training log



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