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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Official4 6:32:25 10.16(38:38) 16.35(24:00)
  Bike2 1:36:19 20.49(12.8/h) 32.98(20.5/h) 245
  Run1 16:04 2.0(8:01) 3.22(4:59)
  Total7 8:24:48 32.65(15:28) 52.55(9:36) 245
  [1-5]7 8:23:11
averages - sleep:4.9 rhr:80 weight:66.6kg
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2:41
0:00
ThFrSaSuMoTuWe

Tuesday Feb 25 #

2 PM

Bike (road/path) 46:30 intensity: (11 @0) + (2:48 @1) + (14:55 @2) + (27:46 @3) + (50 @4) 16.5 km (21.3 kph) +143m
ahr:128 max:151 rhr:78 slept:5.45 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (ACW). My ankle has swollen up again 9 days after the spider bite. Getting concerned. Will try to get a doctor's appointment. 29°C. TE 2.8.
Relive:
Headlines: Spy chief sounds alarm on neo-Nazis (national security) / 'I had a tear in my eye' (Nicky Winmar / Josh Addo-Carr, league)

Monday Feb 24 #

1 PM

Bike (road/path) 49:49 intensity: (1:26 @0) + (5:15 @1) + (25:59 @2) + (17:09 @3) 16.48 km (19.8 kph) +102m
ahr:122 max:146 rhr:71 slept:4.67 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Auburn loop (ACW). A bit sore today. A few back twinges, possibly from unloading/stacking hurdles yesterday. Still some swelling on the outside of my ankle from the spider bite 8 days ago. 28°C. TE 2.2.
Relive: https://www.relive.cc/view/vAOZBKQ1RyO
Headlines: Major shift in housing growth (construction) / Tri time (Roosters, league)

Sunday Feb 23 #

6 AM

Official (ANSW chief track umpire) 2:41:21 [1] 6.72 km (24:00 / km)
slept:4.9 weight:67kg shoes: New Balance MX624ABv4 (black)

NSW Junior Athletics Championships, Sydney Olympic Park. Day 3/3. 8am-5.30pm. 23°C. Lost another of my 5 umpires just before the start. Today's events: 4 x steeplechase, 51 x 200m heats & finals, 25 x 800m, 13 x 200/400m hurdles. DQs: 200m (4) & 800m (2) - all for lane violations; 200mH (1) for displacing a hurdle.
Despite packing my O gear I was too tired and too late to go the the sprint-O this afternoon at Chatswood. Step count over 20,000 today.
Headlines: Clubs hit property jackpot (planning exemptions) / Viral sensations (Brumbies, rugby)

Saturday Feb 22 #

8 AM

Official (ANSW chief track umpire) 1:33:18 [1] 3.89 km (24:00 / km)
slept:5.5 weight:67kg shoes: New Balance MX624ABv4 (black)

NSW Junior Athletics Championships, Sydney Olympic Park. Day 2/3. 8am-5.30pm. 23°C. Full complement of 8 umpires today. Today's events: 3 x walks, 54 x 100m heats & finals, hurdles, 14x 1500m, 17 x 400m heats. Three DQs in the 400s for lane infringements, including one wheelchair racer. One runner was reported by three umpires on two bends.
Headlines: Fatal XPT was seven times the speed limit - Fears drivers were unaware of directive to slow down / 'Now we are being heard' (All Stars match, league)
6 PM

Official (AA asst chief umpire) 59:59 [1] 2.5 km (24:00 / km)
weight:67kg shoes: New Balance MX624ABv4 (black)

Sydney Track Classic, Sydney Olympic Park. 6-9.30pm. 21°C. Apparently I need to work on getting my team up to the required standard for a national standard event. No reports. Events: Para 100m, W 100m, W 400m , M 200m, W 100mH, Para 1500m, W 1500m, M 400mH, W 3km SC, M 800m. Team mainly positioned on the second bend with me at pos 37, 26, H7.

Friday Feb 21 #

4 PM

Official (ANSW chief track umpire) 1:17:47 [1] 3.24 km (24:00 / km)
slept:4.8 weight:67kg shoes: New Balance MX624ABv4 (black)

NSW Junior Athletics Championships, Sydney Olympic Park. Day 1/3. 4-10pm. 25°C. Lost 3 out of my 6 umpires before we started. Hastily hard to rework my roster 10 minutes before the first event. Today's events: 20 x hurdles, Para 1500m, 28 x 400m heats & 5 x 3000m. No reports.
No time for a lunchtime bike ride today due to an urgent brief to finish at work and an early leave for athletics.
Headlines: States demand priority for NDIS / Serious business (Meg Lanning, cricket)

Thursday Feb 20 #

1 PM

Run intervals (grass track) 16:04 intensity: (13 @1) + (49 @2) + (3:48 @3) + (11:14 @4) 3.22 km (4:59 / km)
ahr:150 max:165 rhr:92 slept:4.3 weight:66kg shoes: Nike Air Zoom Pegasus 33 (new)

Holroyd Sportsground. 8 x 400m (200m at 80% with 200m float):
Grass a bit thick from recent rain (slow) and the lane lines were bit hard to see on the bends (short/long laps). Ran clockwise in lane 1 again. Any laps shorter than 400m may have more to do with my left-hand watch being inside the measured line.
1.52 (long lap), 1.54, 1.57, 1.59, 2.00, 1.59, 1.58, 1.57.
26°C. TE 2.7.
Relive: https://www.relive.cc/view/vKv249QEZ46
Headlines: Schools shake-up / 'He's not banned' (Israel Folau, league)

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Training Targets

Jan 1 – Dec 31 (366d)
Based on 2019 actuals
Run
+ Orienteering
52:10:40397km7909m↑738c
actual:3:23:386%35.6km8%409m↑5%22c2%
projected:22:10:5342%232.6km58%2673m↑33%144c19%
Bike
+ MTBO
+ MTB
146:05:412738km25685m↑333c
actual:26:32:4818%502.8km18%4740m↑18%23c6%
projected:173:30:05118%3285.9km120%30979m↑120%150c45%
Orienteering
+ MTBO
61:28:52533km10833m↑1071c
actual:1:47:092%15.4km2%305m↑2%42c3%
projected:11:40:1818%100.5km18%1993m↑18%274c25%
Total [5]3:20:57
actual:0%
projected:0%
Total [4-5]31:59:36
actual:3:07:509%
projected:20:27:3763%
Total [3-5]54:42:00
actual:20:21:1437%
projected:133:01:38243%

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