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Attackpoint - performance and training tools for orienteering athletes

Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Walk3 5:03:16 7.85(38:37) 12.64(24:00)
  Bike3 3:05:55 37.98(12.3/h) 61.12(19.7/h) 488
  Total6 8:09:11 45.83(10:40) 73.75(6:38) 488
  [1-5]6 8:08:42
averages - sleep:5.5 rhr:89 weight:65.1kg
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Tuesday Feb 20 #

1 PM

Bike hills (road/path) 48:50 intensity: (24 @0) + (24 @1) + (8:07 @2) + (36:01 @3) + (3:54 @4) 15.7 km (19.3 kph) +230m
ahr:138 max:155 rhr:79 slept:4.9 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Dundas Valley loop (ACW). 20°C. TE 3.0. A bit tired.
Relive: https://www.relive.cc/view/g18049445706

Monday Feb 19 #

9 AM

Note
slept:5.7 weight:65kg

Return to Sydney from Gold Coast by car 813km, 9h15m.
Totals for week: Bike: 125km; Car: 1807km.

Sunday Feb 18 #

9 AM

Walk (AA track umpire) 1:15:53 [1] 3.16 km (24:00 / km)
weight:65kg shoes: New Balance MX624ABv4 (black)

Australian Athletics Championships, Carrara Stadium, Gold Coast. Day 4/4. 9.30am-4pm. 28-30°C. 63-68%rh.
Women 200m semis (pos 22)
Men 200m semis (pos 22)
Women 200m final (pos 22) - Riley Day 22.93
Men 200m final (pos 22) - Alex Hartman 20.57
Men 200m ambulant (pos 22)
Women 200m ambulant (pos 22)
Men pole vault (pos 22) - Kurtis Marschall 5.55m
Men 3000m steeple (break) - James Nipperess 8:43
Women 3000m steeple (break) - Victoria Mitchell 9:45
Men 1500m final (pos 10) - Ryan Gregson 3:39
Women 800m final (break) - Brittany McGowan 2:00
Women 4x100m relay (pos 5)
Men 4x100m relay (pos 5)
Women 4x400m relay (pos 11)
Men 4x400m relay (pos 11)
5 PM

Bike (road/path) 1:13:02 intensity: (5 @0) + (8:48 @1) + (32:44 @2) + (31:25 @3) 23.64 km (19.4 kph) +26m
ahr:125 max:145 rhr:87 slept:5.55 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Miami Beach-Southport Yacht Club loop (ACW). 26°C. 66%rh. TE 2.2. Headwind on the way back. HRM still reading low.
Relive: https://www.relive.cc/view/g18000427749

Saturday Feb 17 #

8 AM

Walk (AA track umpire) 1:58:54 [1] 4.95 km (24:00 / km)
weight:65kg shoes: New Balance MX624ABv4 (black)

Australian Athletics Championships, Carrara Stadium, Gold Coast. Day 3/4. 8am-1:45pm; 4-9:15pm. 26-29°C. 61-81%rh.
Women 1500m ambulant (pos 20)
Men 1500m ambulant (pos 20)
Women 200m heats (pos 22)
Men 200m heats (pos 22)
Women 100m wheelchair (pos 8)
Men 100m wheelchair (pos 8)
Women 100m ambulant (pos 8)
Men 100m ambulant (pos 8)
Women 1500m final (pos 20) - Linden Hall 4:07
Women 1500m wheelchair (pos 20) - Madison de Rozario 3:26
Men 1500m wheelchair (pos 20) - Kake Lappin 3:19
Men 110m hurdles final (pos 8) - Nick Hough 13.76
Women 100m hurdles (pos 8) - Sally Pearson 12.73
Men high jump (pos 8) - Brandon Starc 2.28m
3 PM

Bike long (road) 1:04:03 intensity: (2:09 @1) + (33:50 @2) + (27:23 @3) + (41 @4) 21.77 km (20.4 kph) +231m
ahr:127 max:165 rhr:102 slept:5.6 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Carrara-Nerang loop (CW). 30°C. 62%rh. TE 2.1. Longer ride during a rare long break between sessions at AAC. HRM reading very low.
Relive: https://www.relive.cc/view/g17970891755

Friday Feb 16 #

9 AM

Walk 1:48:29 [1] 4.52 km (24:00 / km)
slept:5.95 weight:65kg shoes: New Balance MX624ABv4 (black)

Australian Athletics Championships, Carrara Stadium, Gold Coast. Day 2/4. 9am-9.15pm. 21-31°C. 68-96%rh.
Men 100m Decathlon (pos 8)
Men 1500m heats (pos 20)
Women 800m heats (pos 24)
Women 800m Heptathlon (pos 24) - Celeste Mucci 5812
Men 400m wheelchair (pos 16)
Women 400m ambulant (pos 16)
Men 400m ambulant (pos 16)
Men 400m semi-finals (pos 16)
Men 400m Decathlon (pos 16) - Cedric Dubler 8229
Men 800m final (break) - Luke Mathews 1:46
Women 100m final (break) - Riley Day 11.56
Men 100m final (break) - Trae Williams 10.10

Bethany still feeling the effect of a long break over Npovember-December could only manage 2:18 in her 800m heat, 30th overall (PB 2:10).

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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:49:062%6.9km3%
projected:5:45:3517%48.7km21%
Bike
+ MTBO
+ MTB
154:31:053007km
actual:23:11:0215%465.1km15%
projected:163:10:44105%3273.7km108%
Orienteering
+ MTBO
52:56:13479km997c
actual:1:57:593%20.8km4%47c4%
projected:13:50:2526%146.6km30%331c33%
Total [5]5:15:35
actual:13:324%
projected:1:35:1530%
Total [4-5]48:39:25
actual:6:11:0412%
projected:43:31:4489%
Total [3-5]142:45:11
actual:18:50:5113%
projected:132:39:2792%

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