Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: michalmy

In the 7 days ending Jul 9, 2017:

activity # timemileskm+m
  Bike5 4:25:47 60.0(13.5/h) 96.56(21.8/h) 1041
  Orienteering1 55:40 3.24(17:12) 5.21(10:41) 1746 /10c60%
  Physical work1 20:00 0.25(1:20:28) 0.4(50:00)
  MTB1 1 0.0(2.2/h) 0.0(3.6/h)
  Total8 5:41:28 63.49(5:23) 102.17(3:21) 12156 /10c60%
  [1-5]7 5:38:48
averages - sleep:6.1 rhr:80 weight:65kg

«»
1:05
0:00
» now
MoTuWeThFrSaSu

Sunday Jul 9, 2017 #

Event: Highlands Forest Series #4 - Beyond Rocklea, Belanglo S F
 
11 AM

Orienteering race (Highlands Forest Series) 55:40 intensity: (4 @0) + (7 @1) + (3:18 @2) + (27:22 @3) + (19:45 @4) + (5:04 @5) **** 5.21 km (10:41 / km) +174m 9:09 / km
ahr:149 max:179 spiked:6/10c rhr:76 slept:6.45 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Beyond Rocklea", Belanglo State Forest. Short Hard: 3.6km, 9c. 5th/15 (6:55 behind Garry Stewart). A good mix of fast tracks and and tricky bush nav. #1: tracks to bend, compass to gully, a bit left (lost 30"). #2: tracks to junction, compass to boulder, way left, relocated from termite mound (-2:30); boulder didn't seem to be mapped in the right place. #3: drifted R off compass line into thick scrub, didn't go far enough to cliff line (-5'). #4: straight to gully and to top of ridge. #5: tracks. #6: tracks to TM, compass to double TM. #7: run to top of gully, compass to cliff but drifted too far left and low to wrong cliff line (-8'). #8: run to track, then compass from TM to gully. #9: tracks. #F: track. 9°C. TE 3.2.

Saturday Jul 8, 2017 #

12 PM

MTB (service) 1 [0] 0.0 km (0.0 kph)
shoes: Giant XTC 27.5 2 (red)

New brake pads at 1118.5km (Kuringai Cycles $80).
3 PM

Physical work (lawnmowing) 20:00 [2] 0.4 km (50:00 / km)
slept:7.3 weight:65kg shoes: New Balance 409 (white)

Front yard.

Friday Jul 7, 2017 #

1 PM

Bike hills (road/path) 46:10 intensity: (55 @0) + (1:33 @1) + (17:08 @2) + (26:34 @3) 15.55 km (20.2 kph) +249m
ahr:130 max:149 rhr:69 slept:5.33 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (CW). Still fine tuning the curcuit. 18°C. TE 2.3.

Thursday Jul 6, 2017 #

1 PM

Bike long (road/path) 1:05:03 intensity: (37 @0) + (1:56 @1) + (23:25 @2) + (39:05 @3) 23.56 km (21.7 kph) +235m
ahr:130 max:149 rhr:77 slept:5.65 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Rookwood loop (ACW). An extension of my Auburn loop. Apparently they have bike races in the cemetary from time to time. A bit hillier than I expected. Will gradually explore some of the more promising roads later. HRM seemed to be reading a little low all day. 19°C. TE 2.7.

Wednesday Jul 5, 2017 #

1 PM

Bike long (hills road/path) 1:01:10 intensity: (1:49 @1) + (16:53 @2) + (40:12 @3) + (2:16 @4) 21.35 km (20.9 kph) +324m
ahr:134 max:152 rhr:95 slept:6.85 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Winston Hills loop (ACW). Got a little bit off track on the way out. 56.9km/h down Churchill Drive. 19°C. TE 2.7.

Tuesday Jul 4, 2017 #

12 PM

Bike long (path) 1:00:26 intensity: (44 @0) + (26 @1) + (7:11 @2) + (46:17 @3) + (5:48 @4) 23.26 km (23.1 kph) +108m
ahr:140 max:157 rhr:79 slept:5.45 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Ryde Bridge loop (CW). A lot warmer today. New 900m bike path extension near Subiaco Creek has now been opened up. Avoids the Rydalmere industrial area streets. 20°C. TE 3.1.

Monday Jul 3, 2017 #

1 PM

Bike (road/path) 32:58 intensity: (19 @0) + (44 @1) + (7:40 @2) + (22:57 @3) + (1:18 @4) 12.83 km (23.4 kph) +125m
ahr:134 max:153 rhr:83 slept:5.85 weight:65kg shoes: Giant Roam XR1 (white)

Parramatta-Guildford loop (ACW). A few spots of rain. 14°C. TE 2.6.

« Earlier | Later »