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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike3 2:17:31 32.8(14.3/h) 52.78(23.0/h) 416
  Walk2 1:37:08 2.64(36:48) 4.25(22:52) 27
  MTB1 1:32:17 10.54(6.9/h) 16.96(11.0/h) 463
  Total6 5:26:56 45.98(7:07) 73.99(4:25) 906
  [1-5]6 5:25:29
averages - sleep:6.6 rhr:80 weight:57.5kg
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Wednesday Dec 7 #

1 PM

Bike (path/road) 36:16 13.59 km (22.5 kph) +118m
ahr:131 max:148 rhr:69 slept:4.5 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford loop (ACW). Garmin froze at the 7km point. Able to resume later without losing the activity but all metrics lost since the last sync (sleep, steps, floors, etc.) 27°C. TE 2.0.

Monday Dec 5 #

1 PM

Bike (path/road) 43:13 16.19 km (22.5 kph) +168m
ahr:133 max:157 rhr:78 slept:6.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (ACW). 35°C. 45%rh. TE 2.5.

Sunday Dec 4 #

1 PM

MTB long (hills trails) 1:32:17 16.96 km (11.0 kph) +463m
ahr:132 max:151 rhr:99 slept:9.67 weight:64kg shoes: Giant XTC 27.5 2 MTB (red)

Glendale Road trails, Cowan. Explored the Eastern Fire Trail up to the start of a very steep descent. Then followed the Djarra Crossing Fire Trail and Western Fire Trail to their respective ends. Eastern and Western trails are a bit overgrown. Djarra Crossing may be worth doing again (9.15km return trip), possibly returning via the Eastern trail. Includes 137m descents/climbs over 1.3km (10.5%). 2 goannas. 31°C. 63%rh. TE 2.7.

Saturday Dec 3 #

9 AM

Walk (dog) 10:30 [1] 0.64 km (16:29 / km) +27m 13:35 / km
slept:6.6 weight:64kg shoes: Asics Gel Advantage 3 (black)

Berowra.
11 AM

Walk (ANSW track referee) 1:26:38 [1] 3.61 km (24:00 / km)
weight:24kg shoes: Asics Gel Advantage 3 (black)

Treloar Shield, Campbelltown Athletics Centre. 11am-5pm. Promoted today to referee as almost everyone else was at the National All Schools in Canberra (including Roslyn and Bethany as NSW team managers). 28°C.

Friday Dec 2 #

12 PM

Bike long (path) 58:02 23.0 km (23.8 kph) +131m
ahr:136 max:152 rhr:72 slept:6.1 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Ryde Bridge loop (CW). Pushed a bit further past the Meadowbank Bridge for the first time. Hot (37°C) but not humid (17%rh). TE 2.9.

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Training Targets

Jan 1 – Dec 31 (366d)
Based on 2015 actuals
Run
+ Orienteering
+ Warm up / cool down
+ Track run
24:28:00174km
actual:22:14:4790%141.2km81%
projected:23:48:2797%151.2km86%
Bike
+ MTBO
+ MTB
127:00:002416km
actual:138:39:52109%2615.8km108%
projected:148:23:43116%2799.4km115%
Orienteering
+ MTBO
34:25:00293km635c
actual:40:18:24117%351.8km120%744c117%
projected:43:08:07125%376.5km128%796c125%
Total [5]6:36:00
actual:5:54:1689%
projected:6:19:0895%
Total [4-5]51:35:00
actual:50:48:3298%
projected:54:22:28105%
Total [3-5]133:38:00
actual:132:09:0198%
projected:141:25:26105%

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berOwra's orienteering training log

berOwra's orienteering training log



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