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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike4 2:57:37 42.48(14.3/h) 68.36(23.1/h) 632
  Orienteering2 1:32:46 6.45(14:22) 10.39(8:56) 24736 /41c87%
  Warm up / cool down1 3:27 0.36(9:32) 0.58(5:56)
  Total7 4:33:50 49.29(5:33) 79.33(3:27) 88036 /41c87%
  [1-5]7 4:31:38
averages - sleep:5.8 rhr:82 weight:64kg
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SaSuMoTuWeThFr

Thursday May 25 #

1 PM

Bike (path) 57:38 intensity: (52 @0) + (13 @1) + (10:43 @2) + (42:09 @3) + (3:41 @4) 22.8 km (23.7 kph) +131m
ahr:136 max:156 rhr:74 slept:6.7 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Ryde Bridge loop (CW). Another glorious winter day. Easily under the one-hour mark today. 21°C. TE 2.8.

Wednesday May 24 #

10 AM

Bike (path/road) 51:35 intensity: (6 @0) + (1:55 @1) + (13:45 @2) + (26:14 @3) + (9:35 @4) 19.26 km (22.4 kph) +170m
ahr:136 max:161 rhr:86 slept:5.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Sydney Olympic Park loop (CW). Rode the outward part hard. Meeting at ANSW offices at SOPAC about this Saturday's relay set-up. First state championship appointment as a referee. 23°C. TE 3.0.

Tuesday May 23 #

12 PM

Bike (path/road) 34:27 intensity: (39 @0) + (1:57 @1) + (13:03 @2) + (18:48 @3) 13.17 km (22.9 kph) +133m
ahr:129 max:148 rhr:80 slept:4.7 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford loop (ACW). 24°C. TE 2.3.

Monday May 22 #

1 PM

Bike hills (road) 33:57 intensity: (35 @0) + (1:55 @1) + (7:20 @2) + (20:26 @3) + (3:41 @4) 13.12 km (23.2 kph) +198m
ahr:135 max:153 rhr:76 slept:6.4 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (CW). Touched 71.9km/h descending Bettington Road (PB). 21°C. TE 2.8.

Sunday May 21 #

9 AM

Warm up / cool down (road) 3:27 [2] 0.58 km (5:56 / km)
weight:64kg shoes: Nike Air Pegasus 30 (blue)

Ropes Crossing. No HRM. 15°C.
10 AM

Orienteering race (MetrO 2) 47:07 intensity: (15:42 @3) + (15:43 @4) + (15:42 @5) *** 6.09 km (7:44 / km) +31m 7:33 / km
spiked:13/15c slept:6.25 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Roads to Nowhere", Wianamatta Regional Park, Ropes Crossing. Div 3: 4.2km, 14c. 6th/33 (12:22 behind Tom Gordon). A flat map with the only high features being earth walls built during the park's previous tenancy as a munitions testing ground. Most route choices were between slow bush run or longer road route. Direct to #1/2/3. Ran into thick bush near #4 and had to find another way from the road (lost 2'). Road to #5/6 and road-track to #7 (all good). Bush route to #8, couldn't see 'low earth wall' as mapped. Bush to road then compass into #9. Followed track then line of flooded clearings to #10. Followed fence line to clearing near #12. Bad compass bearing from road and had to back track from W earth wall to E ones (-3:30). Followed road then compass into #14 and sprint to #F. Best leg: #9 (2nd). Best pos: 3rd (#10-11). HRM didn't connect at start. 20°C.


Saturday May 20 #

10 AM

Orienteering race (SOS) 45:39 intensity: (7 @1) + (1:28 @2) + (14:32 @3) + (28:45 @4) + (47 @5) *** 4.3 km (10:38 / km) +217m 8:29 / km
ahr:151 max:172 spiked:23/26c rhr:94 slept:6.0 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"7 Little Australians" Lindfield. Long line: 3.1km, 25c. 6th/19 (18:04 behind Andy Hill). Difficult to run hard today due to slippery rocks on tracks and paths in the 7LA Park. Not much benefit in going through the bush despite narrow, windy tracks. Took a moment to get used to the 1:5000 scale. Visited #17 before #2 (lost 24"). Missed indistinct track on leg 4-5 and had to reclimb embankment (-2:10). Wrong side of fence at #F (-10"). 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:13:45:1061%98.4km68%
projected:34:37:09154%247.7km173%
Bike
+ MTBO
+ MTB
144:51:362700km
actual:71:52:5049%1396.5km51%
projected:180:56:27124%3515.4km130%
Orienteering
+ MTBO
44:04:36389km793c
actual:21:34:0448%188.5km48%447c56%
projected:54:17:29123%474.5km121%1125c141%
Total [5]6:06:20
actual:2:27:0540%
projected:6:10:15101%
Total [4-5]54:24:47
actual:21:38:5539%
projected:54:29:41100%
Total [3-5]138:01:13
actual:66:22:0948%
projected:167:04:02121%

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berOwra's orienteering training log

berOwra's orienteering training log



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