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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike2 1:28:14 20.32(13.8/h) 32.7(22.2/h) 416
  MTBO1 1:14:12 6.92(5.6/h) 11.14(9.0/h) 19612 /16c75%
  Orienteering1 26:16 2.51(10:29) 4.03(6:31) 8317 /20c85%
  Walk1 5:53 2.14(2:45) 3.45(1:42)
  Total5 3:14:35 31.89(6:06) 51.33(3:47) 69429 /36c80%
  [1-5]5 3:14:17
averages - sleep:7.1 rhr:93 weight:62kg
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Saturday Jan 21 #

1 PM

Walk (ANSW chief finish judge) 5:53 [1] 3.45 km (1:42 / km)
slept:8.2 weight:62kg shoes: Asics Gel Advantage 3 (black)

Bankstown Allcomers, The Crest Sporting Complex, Bass Hill. 3-7pm. 25°C.

Wednesday Jan 18 #

1 PM

Bike long (path/road) 51:00 intensity: (3 @0) + (45 @1) + (4:45 @2) + (33:07 @3) + (12:20 @4) 19.47 km (22.9 kph) +184m
ahr:141 max:158 rhr:89 slept:7.3 weight:62kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Olympic Park loop (ACW). Headwind going out. 32°C. 39%rh. TE 3.1.

Tuesday Jan 17 #

12 PM

Bike hills (road) 37:14 intensity: (15 @0) + (51 @1) + (3:33 @2) + (25:42 @3) + (6:53 @4) 13.24 km (21.3 kph) +232m
ahr:140 max:160 rhr:83 slept:6.95 weight:62kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (ACW). Achilles (mostly R) a bit sore from Sunday's sprint-O. 55km/h descending North Rocks Road. 37°C. 23%rh. TE 3.0.

Sunday Jan 15 #

8 AM

MTBO race (BOSS / 75min score-O) 1:14:12 intensity: (22 @1) + (19:04 @2) + (46:50 @3) + (7:56 @4) **** 11.14 km (9.0 kph) +196m
ahr:137 max:164 spiked:12/16c rhr:95 slept:5.85 weight:62kg shoes: Giant XTC 27.5 2 MTB (red)

"Federation Park", Warnervale. 30c (line 9 + score 21). Very sandy tracks at times. Had trouble finding route to 203 (lost 5:50) and missed track to 205 (-1'). Didn't see the better route choice to 208. A bit confused in the open area near 209 (-90"). Finished the line course in 46:57 (18 pts). Just 28' left to do the score component. Decided to just get the close group of high value controls. Missed the track to 233 so started from 224 (-3') then 233-227-222-234 and 211 to finish (13 pts). 48" to spare, 31 points (max 56). 24th/39. 24°C. TE 2.9.


5 PM

Orienteering race (sprint) 26:16 intensity: (2 @1) + (17 @2) + (14 @3) + (13:18 @4) + (12:25 @5) *** 4.03 km (6:31 / km) +83m 5:54 / km
ahr:168 max:180 spiked:17/20c rhr:104 weight:62kg shoes: Nike Air Pegasus 30

"Mort Bay Dock", Birchgrove. 2.9km, 19c. 8th/17 in SVM (4:39 behind John Brayan). Better than last week. Turned one street too soon for #7 (lost 2'). Missed small passageway to #13 (-35"). Overshot #14 (-1:40). 25°C. TE 3.3.

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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:59:374%8.9km6%
projected:17:16:1277%155.3km108%
Bike
+ MTBO
+ MTB
144:51:362700km
actual:11:31:537%222km8%
projected:200:25:36138%3858.3km142%
Orienteering
+ MTBO
44:04:36389km793c
actual:2:05:094%18.9km4%54c6%
projected:36:15:1482%328km84%939c118%
Total [5]6:06:20
actual:32:148%
projected:9:20:15152%
Total [4-5]54:24:47
actual:3:26:536%
projected:59:55:50110%
Total [3-5]138:01:13
actual:10:32:227%
projected:183:11:08132%

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