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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Walk5 8:06:12 12.73(38:12) 20.48(23:44) 60
  MTB2 1:22:02 9.71(7.1/h) 15.62(11.4/h) 388
  Bike2 1:14:44 16.82(13.5/h) 27.08(21.7/h) 237
  Manual work1 37:22 0.67(55:41) 1.08(34:36) 3
  Orienteering1 17:12 1.54(11:12) 2.47(6:57) 2514 /17c82%
  Warm up / cool down1 2:48 0.26(10:56) 0.41(6:48) 13
  Total12 11:40:20 41.72(16:47) 67.15(10:26) 72614 /17c82%
  [1-5]12 11:40:04
averages - sleep:6.2 rhr:98 weight:64.1kg
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Wednesday Mar 29 #

7 AM

Walk (AA starter's assistant) 2:33:53 [1] 6.41 km (24:00 / km)
slept:4.3 weight:64kg shoes: Asics Gel Advantage 3 (black)

Australian Athletics Championships, Sydney Olympic Park, Homebush (Day 4). I could feel the sweat rolling down my back waiting for the 200s to start. Seemed like 40C on the track. 7am-3pm. 32°C. 60%rh.
4 PM

MTB (trail) 24:01 intensity: (1:57 @1) + (4:19 @2) + (17:45 @3) 4.88 km (12.2 kph) +129m
ahr:133 max:147 rhr:91 weight:64kg shoes: Giant XTC 27.5 2 MTB (red)

Still very slow. Not enjoyable until the trail smooths out a bit more. 30°C. 53%rh. TE 2.5.

Tuesday Mar 28 #

12 PM

Walk (AA starter's assistant) 1:26:53 [1] 3.62 km (24:00 / km)
slept:8.0 weight:64kg shoes: Asics Gel Advantage 3 (black)

Australian Athletics Championships, Sydney Olympic Park, Homebush (Day 3). Unfortunately our first DQ today for a break in the U17 girls 100m hurdles. 12.30-8.30pm. 24°C.

Monday Mar 27 #

7 AM

Walk (AA starter's assistant) 2:07:54 [1] 5.33 km (24:00 / km)
slept:4.4 weight:64kg shoes: Asics Gel Advantage 3 (black)

Australian Athletics Championships, Sydney Olympic Park, Homebush (Day 2). 7am-3.30pm. 29°C.
5 PM

MTB hills (trails) 58:01 intensity: (2:10 @1) + (11:20 @2) + (43:05 @3) + (1:26 @4) 10.74 km (11.1 kph) +259m
ahr:134 max:155 rhr:92 weight:64kg shoes: Giant XTC 27.5 2 MTB (red)

Very slow going. Lots of washouts after recents storms. Moderate sized rocks to negotiate up/down on hills. A new fallen tree at 1.36/5.47km. 26°C. TE 2.6.

Sunday Mar 26 #

10 AM

Manual work (lawnmowing) 37:22 [2] 1.08 km (34:36 / km) +3m 34:05 / km
slept:7.5 weight:64kg shoes: Adidas PYV 702001

First chance to mow the back yard in nearly 2 months. 21°C.
12 PM

Walk (AA starter's assistant) 1:45:00 [1] 4.38 km (24:00 / km)
weight:64kg shoes: Asics Gel Advantage 3 (black)

Australian Athletics Championships, Sydney Olympic Park, Homebush (Day 1). Interesting to learn the work involved in getting everyone into the right lane and away on time, especially the Para athletes who have particular equipment needs: shoelaces tied, block settings, start lights (deaf), guide lane (blind). Great to get away once the last race has started and not have to wait for the last athlete to finish (tonight was the 10km walk ! ). 12.30-8pm. 28°C.

Saturday Mar 25 #

1 PM

Warm up / cool down (path) 2:48 intensity: (12 @2) + (42 @3) + (1:54 @4) 0.41 km (6:48 / km) +13m 5:53 / km
ahr:153 max:169 rhr:112 weight:64kg shoes: Nike Air Pegasus 30 (blue)

Canberra Girls Grammar School, Red Hill ACT. 18°C. TE 1.5.
2 PM

Orienteering race (ACT SD Champs / NSW SL1) 17:12 intensity: (24 @2) + (1:07 @3) + (10:13 @4) + (5:28 @5) *** 2.47 km (6:57 / km) +25m 6:37 / km
ahr:164 max:182 spiked:14/17c rhr:119 slept:7.35 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Canberra Girls Grammar School", Red Hill ACT. Course 6 / M55A: 2.2km, +25m, 16c. 10th/15 in M55A (1:55 behind Nick Melhuish). 33rd/59 on C6. Best leg: #7 (4th/59). Best pos: 30th/59 (#8). Didn't go far enough for #3 (lost 1'). Wrong level at #5 (-25"). Dead end looking for #9 (-30"). I was surprised how quickly I came up to the final controls. Thought I could have run a bit harder but some of the tiles were very slippery after the recent rain. 18°C. TE 3.0.

Friday Mar 24 #

12 PM

Bike long (path/road) 1:10:21 intensity: (46 @1) + (11:43 @2) + (53:47 @3) + (4:05 @4) 25.55 km (21.8 kph) +220m
ahr:138 max:155 rhr:92 slept:5.1 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Wetherill Park loop (ACW). 26°C. TE 3.0.
6 PM

Walk (dog) 12:32 [1] 0.75 km (16:47 / km) +60m 11:59 / km
weight:64kg

Berowra.

Thursday Mar 23 #

1 PM

Bike (road) 4:23 intensity: (16 @0) + (1:05 @1) + (1:42 @2) + (1:20 @3) 1.53 km (20.9 kph) +17m
ahr:119 max:133 rhr:84 slept:6.6 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta<>Harris Park. Just started to rain as I was heading out. 24°C. TE 1.2.

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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:4:30:1620%36.9km25%
projected:18:41:0083%152.9km106%
Bike
+ MTBO
+ MTB
144:51:362700km
actual:43:38:3930%803.9km29%
projected:181:01:27124%3334.4km123%
Orienteering
+ MTBO
44:04:36389km793c
actual:12:29:2028%128.7km33%297c37%
projected:51:48:02117%533.8km137%1232c155%
Total [5]6:06:20
actual:1:28:5424%
projected:6:08:44100%
Total [4-5]54:24:47
actual:13:36:5225%
projected:56:28:08103%
Total [3-5]138:01:13
actual:38:49:3128%
projected:161:02:12116%

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berOwra's orienteering training log

berOwra's orienteering training log



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