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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike5 3:42:27 52.52(14.2/h) 84.52(22.8/h) 818
  Walk1 2:29:24 4.34(34:26) 6.98(21:24) 44
  Total6 6:11:51 56.86(6:32) 91.51(4:04) 861
  [1-5]6 6:09:33
averages - sleep:5.7 rhr:78 weight:64kg
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Saturday May 27 #

10 AM

Walk (ANSW referee) 2:29:24 [1] 6.98 km (21:24 / km) +44m 20:45 / km
slept:6.25 weight:64kg shoes: Asics Gel Advantage 3 (black)

NSW Cross Country Relay Championships, Miranda Park. 10am-4.45pm. First appointment as a referee. Had to drop out from the Striders M55+ 4x4km team. Received three reports from umpires across the day. (1) Athlete cut 30m from course at turn: no action taken due to misidentification of athlete. (2) Athlete obstructed lead runner when lapped: no action taken as athlete was visually impaired. (3) Second athlete in team ran without correct uniform or bib numbers: team disqualified from results (tough decision but it's a clear breach of the rules as published in the winter handbook).

Friday May 26 #

12 PM

Bike (road/path) 44:50 intensity: (6 @0) + (2:34 @1) + (15:57 @2) + (24:46 @3) + (1:27 @4) 16.17 km (21.6 kph) +185m
ahr:131 max:153 rhr:76 slept:4.85 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (CW). 20°C. TE 2.5.

Thursday May 25 #

1 PM

Bike (path) 57:38 intensity: (52 @0) + (13 @1) + (10:43 @2) + (42:09 @3) + (3:41 @4) 22.8 km (23.7 kph) +131m
ahr:136 max:156 rhr:74 slept:6.7 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Ryde Bridge loop (CW). Another glorious autumn day. Easily under the one-hour mark today. 21°C. TE 2.8.

Wednesday May 24 #

10 AM

Bike (path/road) 51:35 intensity: (6 @0) + (1:55 @1) + (13:45 @2) + (26:14 @3) + (9:35 @4) 19.26 km (22.4 kph) +170m
ahr:136 max:161 rhr:86 slept:5.0 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Sydney Olympic Park loop (CW). Rode the outward part hard. Meeting at ANSW offices at SOPAC about this Saturday's relay set-up. First state championship appointment as a referee. 23°C. TE 3.0.

Tuesday May 23 #

12 PM

Bike (path/road) 34:27 intensity: (39 @0) + (1:57 @1) + (13:03 @2) + (18:48 @3) 13.17 km (22.9 kph) +133m
ahr:129 max:148 rhr:80 slept:4.7 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford loop (ACW). 24°C. TE 2.3.

Monday May 22 #

1 PM

Bike hills (road) 33:57 intensity: (35 @0) + (1:55 @1) + (7:20 @2) + (20:26 @3) + (3:41 @4) 13.12 km (23.2 kph) +198m
ahr:135 max:153 rhr:76 slept:6.4 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (CW). Touched 71.9km/h descending Bettington Road (PB). 21°C. TE 2.8.

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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:13:45:1061%98.4km68%
projected:34:08:53152%244.3km170%
Bike
+ MTBO
+ MTB
144:51:362700km
actual:72:37:4050%1412.7km52%
projected:180:20:03124%3507.7km129%
Orienteering
+ MTBO
44:04:36389km793c
actual:21:34:0448%188.5km48%447c56%
projected:53:33:10121%468.1km120%1110c139%
Total [5]6:06:20
actual:2:27:0540%
projected:6:05:1299%
Total [4-5]54:24:47
actual:21:40:2239%
projected:53:48:4898%
Total [3-5]138:01:13
actual:66:48:2248%
projected:165:52:45120%

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