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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike3 2:22:48 29.99(12.6/h) 48.26(20.3/h) 424
  Official1 1:53:08 2.93(38:37) 4.71(24:00)
  MTBO1 1:12:28 9.23(7.6/h) 14.86(12.3/h) 21317 /20c85%
  Manual work2 48:14 0.73(1:05:57) 1.18(40:59) 3
  Orienteering1 24:32 2.57(9:34) 4.13(5:57) 8213 /16c81%
  Total8 6:41:10 45.45(8:50) 73.14(5:29) 72130 /36c83%
  [1-5]8 6:39:31
averages - sleep:6.1 rhr:85 weight:66.1kg
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Sunday Feb 17 #

9 AM

MTBO (BOSS 75-min line/score) 1:12:28 intensity: (24:09 @3) + (48:19 @4) *** 14.86 km (12.3 kph) +213m
spiked:17/20c slept:5.25 weight:66kg shoes: Giant XTC 27.5 2 MTB (red)

"Pourmalong Creek", Morisset. 19/32c. 37 points (max 60), 2:32 early. 13th/20 (19 pts behind Tim Doman). Enjoyed this ride, except for the sandy sections where I came undone a couple of times.
Line course: 201-202-203-204-205-206-207-208 (16 pts) completed in 31:13 so I had more time than usual for the score component. Tricky track network near #2-202 (lost 1'). Score course: 215-232-222-231-233-228-211-218-235-216-217 (21 pts). Got all the controls in the N part of the map except 221. Fast road option from #12-231 to #13-233. Bad exit leaving #16-218 (-1:15). Didn't notice main track interrupted by uncrossible waterhole on way to #19-217 (-20"). 22°C. HRM failed to start again, but was working during my warm up.
Relive:
12 PM

Manual work (lawnmowing) 22:31 [2] 0.55 km (40:52 / km)
weight:66kg shoes: Nike Air Pegasus 30 (blue)

Back yard. Final 50%. 27°C.
5 PM

Orienteering race (sprint) 24:32 intensity: (4 @1) + (22 @2) + (38 @3) + (21:07 @4) + (2:21 @5) **** 4.13 km (5:57 / km) +82m 5:24 / km
ahr:162 max:172 spiked:13/16c rhr:102 weight:66kg shoes: Nike Zoom Flyknit Streak

"Callan Park", Lilyfield. Long: 3.6km, +84m. 15c. ##th/## (### behind ####).
A tricky little course. Lack of fitness was obvious on the climbs.
Overshot #3 (lost 25"). Hesitated a bit at #6 as I was looking ahead to #7. Went the wrong way twice to #11 (-2:45) - the difference between a solid time and an ordinary one. 27°C. TE 3.5.

Saturday Feb 16 #

11 AM

Manual work (lawnmowing) 25:43 [2] 0.63 km (41:05 / km) +3m 40:11 / km
slept:8.25 weight:66kg shoes: Nike Zoom Vomero 7 (grey)

Back yard. Mower wouldn't restart again after 20' work. Another 25% of the yard mowed. Grass very, very long now. Will have another go tomorrow. Tempted to not use a catcher so I can mow without stopping. 26°C.
3 PM

Official (ANSW starters assistant) 1:53:08 [1] 4.71 km (24:00 / km)
weight:66kg shoes: New Balance MX624ABv4 (black)

Illawong Allcomers, Barden Ridge. 4-8pm. 26°C. Supposed to be chief track umpire today but we had so few officials available I moved over to the starters assistant role to try to keep the program moving along. First visit to this track since Adam won selection in the NSW Trans-Tasman Team in 2008. Bethany ran her first sub-2:10 800m time today, winning the women's race in 2:09.66. This qualifies her for both the 2019 & 2020 nationals.

Friday Feb 15 #

1 PM

Bike (road/path) 47:12 intensity: (5 @0) + (2:27 @1) + (16:31 @2) + (27:08 @3) + (1:01 @4) 16.4 km (20.8 kph) +147m
ahr:131 max:153 rhr:72 slept:5.5 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (ACW). 26°C. TE 2.8.
Relive: https://www.relive.cc/view/g30368746672

Thursday Feb 14 #

1 PM

Bike (road/path) 47:19 intensity: (1:04 @0) + (2:39 @1) + (27:44 @2) + (15:52 @3) 16.48 km (20.9 kph) +100m
ahr:124 max:144 slept:6.2 weight:66kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Auburn loop (ACW). 25°C. TE 2.5.
Relive: https://www.relive.cc/view/g30327971220

Tuesday Feb 12 #

1 PM

Bike hills (road) 48:17 intensity: (30 @0) + (29 @1) + (16:20 @2) + (30:58 @3) 15.38 km (19.1 kph) +176m
ahr:131 max:149 rhr:80 slept:5.05 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Dundas Valley loop (ACW). 28°C. TE 2.6.
Relive: https://www.relive.cc/view/g30249404680

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Training Targets

Jan 1 – Dec 31 (365d)
Based on 2018 actuals
Run
+ Orienteering
+ Track run
25:58:51164km
actual:1:42:576%15.6km9%
projected:13:02:5150%118.4km72%
Bike
+ MTBO
+ MTB
138:38:132669km
actual:26:04:0718%485.2km18%
projected:198:13:48142%3689.7km138%
Orienteering
+ MTBO
44:06:12373km634c
actual:4:53:0411%51.7km13%145c22%
projected:37:08:3284%393.5km105%1103c173%
Total [5]4:07:04
actual:44:5918%
projected:5:42:04138%
Total [4-5]43:40:01
actual:4:42:1610%
projected:35:46:2481%
Total [3-5]130:53:06
actual:19:43:1415%
projected:149:57:30114%

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