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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike2 1:31:14 18.27(12.0/h) 29.4(19.3/h) 244
  MTB2 1:25:31 13.34(9.4/h) 21.47(15.1/h) 448
  Official1 1:11:00 1.84(38:38) 2.96(24:00) 10
  Orienteering1 55:43 2.93(19:01) 4.72(11:49) 17010 /13c76%
  Hike1 22:47 0.83(27:34) 1.33(17:08) 414 /4c100%
  Total7 5:26:15 37.2(8:46) 59.87(5:27) 91314 /17c82%
averages - sleep:6 rhr:54 weight:66.4kg
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Sunday Jun 23 #

10 AM

Orienteering race (MetrO League 3) 55:43 intensity: (12:36 @1) + (8:05 @2) + (5:18 @3) + (17:03 @4) + (12:41 @5) *** 4.72 km (11:49 / km) +170m 10:01 / km
ahr:138 max:179 spiked:10/13c rhr:51 slept:5.83 weight:65.5kg shoes: Salomon Speedcross4 GTX (blue)

"Pennant Hills Park". Division 3: 2.8km, 12c. 14th/36 (16:18 behind David green). 14°C. TE 3.8. Load 133.
#1: Didn't go far enough along ridge and circled around for a while (lost 4').
#3: Found #4 first in a similar area (+45").
#6: Misread #9 as #6 (+4').
Total estimated time lost: 8:45.
Relive: https://www.relive.cc/view/vMq53NrXe8O
Headlines:
12 PM

Hike (control collection) 22:47 intensity: (14:56 @1) + (7:40 @2) + (11 @3) 1.33 km (17:08 / km) +41m 14:51 / km
ahr:109 max:140 spiked:4/4c weight:65.5kg shoes: Salomon Speedcross4 GTX (blue)

Pennant Hills Park. 14°C. TE 1.1. Load 011.

Saturday Jun 22 #

10 AM

Official (ANSW umpire) 1:11:00 [1] 2.96 km (24:00 / km) +10m 23:36 / km
rhr:54 slept:5.23 weight:66.5kg shoes: New Balance M520LK7 (black)

NSW XC Championships, "Willandra", Tapitallee (Nowra). 10am-4pm. 15°C.
Much colder than last year and entries seemed lower too. This was supposed to combine the senior and little athletics championships into a single event but there were only single digit entries for the younger groups.Today's races: 1km (2), 1.5km (2), 2km (2), 3km (2), 4km (3), 6km (2), 8km (1), 10km (2) plus the 1/2/4km fun runs.
I was positioned at the end of a flat out & back section about 700m from the finish and before the final hill. I reported one U14 girl (TR 56.9) for running on the wrong side of the last 3 cones marking the 180° turn to overtake a small group in the inside. Referee gave her a warning after she had finished.
Travel stats: 38km, 5.25 hours.
Headlines: Mega clubs strike $1b jackpot in tax breaks / Sydney mini Magic Round: Clubs in bid to host Indigenous festival (league)

Friday Jun 21 #

1 PM

MTB hills (trail) 43:12 intensity: (20:05 @1) + (12:44 @2) + (8:08 @3) + (2:15 @4) 10.77 km (15.0 kph) +219m
ahr:118 max:156 rhr:52 slept:4.92 weight:66.5kg shoes: Giant XTC Adv 29er 2 (grey)

Enjoyed today's ride after the stress of setting up a new laptop and losing so much productivity. Aircon still not working at home and it is so cold. It seems that we need a new compressor and will need to get some quotes. 16°C. TE 2.4. Load 046.
Relive: https://www.relive.cc/view/vYvE2VyD4GO (pic - Ti-Tree trail)
Headlines: Votors support Minns on housing (NSW) / Giddey ready to guide Boomers (basketball)

Thursday Jun 20 #

1 PM

Bike (road/path) 50:05 intensity: (4:03 @1) + (15:16 @2) + (20:21 @3) + (10:25 @4) 15.33 km (18.4 kph) +156m
ahr:132 max:158 rhr:55 slept:7.87 weight:66.5kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). 16°C. TE 3.2. Load 081.
Unexpected trip to the office this morning as my laptop froze yesterday afternoon. Luckily able to pick up a new one without much fuss but setting everything up the way I like it will take some time. I need admin to transfer some licences and set up my home printer drivers.
Relive: https://www.relive.cc/view/vAOZwR5xPy6 (pic - new bike lan being built at Constitution Hill - seems a bit unnecessary in such a quiet street which dead ends at the busway)
Headlines: Dutton hits the nuclear button / X-factor and attack will win game two for Blues (Origin II, league)

Wednesday Jun 19 #

1 PM

MTB hills (trail) 42:19 intensity: (12:34 @1) + (21:49 @2) + (7:56 @3) 10.7 km (15.2 kph) +229m
ahr:119 max:142 rhr:55 slept:6.27 weight:67kg shoes: Giant XTC Adv 29er 2 (grey)

Trails soft in areas where the new gravel hasn’t been packed down as much and the water can’t run off. 13°C. TE 2.3. Load 034.
Relive: https://www.relive.cc/view/vYvrQXP2Rxq (pic - Ti-Tree trail)
Headlines: Build, build, build (NSW budget) / Reece Walsh the No.1 target for Blues again (Origin II, league)

Tuesday Jun 18 #

1 PM

Bike (road) 41:09 intensity: (5:22 @1) + (6:41 @2) + (11:01 @3) + (18:05 @4) 14.07 km (20.5 kph) +89m
ahr:136 max:157 rhr:57 slept:5.68 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta Park. 4 x 3.15km laps. 16°C. TE 3.4. Load 090.
Another ride to stay close to work as meetings have eaten into my lunch break from both ends. Strange GPS trace had me starting near the river whereas my start & finish were at the same place. Garmin took a while to lock onto satellites. Possibly affected by the tall buildings here.
3.15km laps: 8:25, 8:49, 8:49, 9:04.
Relive: https://www.relive.cc/view/v36AGJL3zGv (pic - Parra River in Parra Park)
Headlines: NSW budget on red alert / Grubby tactics? The Maroons are fine ones to talk (Origin II, league)

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Training Targets

Jan 1 – Dec 31 (366d)
Based on 2023 actuals
Orienteering
+ Run
42:20:11307km6889m↑379c
actual:6:45:2115%40.6km13%1171m↑16%127c33%
projected:14:07:4633%84.9km27%2449m↑35%266c70%
Bike
+ MTB
+ MTBO
176:04:333312km46646m↑204c
actual:79:36:5145%1485.9km44%20062m↑43%70c34%
projected:166:30:2694%3107.6km93%41958m↑89%146c71%
MTBO
+ Orienteering
37:38:05306km6116m↑583c
actual:10:38:3828%83.7km27%1656m↑27%197c33%
projected:22:15:3959%175.1km57%3463m↑56%412c70%
Total [5]6:06:01
actual:1:19:1821%
projected:2:45:5145%
Total [4-5]46:01:47
actual:16:59:4536%
projected:35:32:4477%
Total [3-5]154:17:59
actual:55:24:1935%
projected:115:52:3475%

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My orienteering training log

My orienteering training log



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