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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Walk2 3:30:43 5.46(38:37) 8.78(24:00)
  Bike2 1:30:48 21.46(14.2/h) 34.54(22.8/h) 319
  MTBO1 1:14:48 7.87(6.3/h) 12.67(10.2/h) 32310 /11c90%
  Orienteering1 35:41 2.48(14:24) 3.99(8:57) 21812 /14c85%
  Warm up / cool down1 3:45 0.39(9:44) 0.62(6:03)
  Total6 6:55:45 37.66(11:02) 60.6(6:52) 86022 /25c88%
  [1-5]6 6:55:04
averages - sleep:6.7 rhr:89 weight:64kg
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Monday Feb 27 #

12 PM

Bike (road) 29:23 intensity: (9 @0) + (1:25 @1) + (5:08 @2) + (20:34 @3) + (2:07 @4) 11.76 km (24.0 kph) +84m
ahr:137 max:152 rhr:85 slept:4.95 weight:64kg shoes: Giant XTC 27.5 2 MTB (red)

Parramatta Park. 3 x 3.15km laps (7:06, 7:13, 7:17). A bit of a wait at DHM for blood tests, so just a few laps of the park afterwards. Achilles a bit sore again from yesterday, but not as bad as last week. 28°C. TE 2.8.

Sunday Feb 26 #

9 AM

MTBO race (BOSS / 75min score-O) 1:14:48 intensity: (15 @1) + (1:07 @2) + (33:02 @3) + (40:24 @4) ** 12.67 km (10.2 kph) +323m
ahr:148 max:165 spiked:10/11c rhr:88 slept:5.95 weight:64kg shoes: Giant XTC 27.5 2 MTB (red)

"Blue Gum Hills Regional Park", Minmi. 30c (line 9 + score 21). Extremely muddy (sticky, slippery) after yesterday's rain. Bike slipped sideways at one point and I was preparing for a big crash but the landing was soft! OK until #5 (205). Still not sure what track I ended up on. Then when I was back on the right track I thought I had gone too far, backtracked, realised out that I was still short. Back up the hill again (lost 7'). 66:15 at the end of the line course. Not much time to venture too far for points. Backtracked 3' to get 222 (2pts), then 212 (1pt) on the fast run to the finish. A better option from here was probably 212-223-231 (6pts). Wasted time punching my map at #1 when the SI unit didn't beep. Turns out my stick registered anyway. Total 23 points (no penalties - 12" to spare), max 66. 14th/29. 23°C. TE 3.5.


4 PM

Warm up / cool down (park) 3:45 intensity: (10 @1) + (37 @2) + (2:58 @3) 0.62 km (6:03 / km)
ahr:135 max:146 rhr:94 shoes: Nike Air Pegasus 30 (blue)

Cooper Park, Woollahra. 23°C. TE 1.3.

Orienteering race (sprint) 35:41 intensity: (5 @1) + (17 @2) + (42 @3) + (31:27 @4) + (3:10 @5) *** 3.99 km (8:57 / km) +218m 7:01 / km
ahr:162 max:174 spiked:12/14c rhr:103 weight:64kg shoes: Nike Air Pegasus 30 (blue)

"Cooper Park", Woollahra (2.2km, 13c). 5th/10 in SVM (3:10 behind Mel Cox). A lot of climbing and almost double the straight line distance. (Punched #8 on my way to #2 so AP controls are +1 from #2 onwards.) Some hesitations on deciding the best route choices. In hindsight there might have been longer but marginally quicker routes for legs 5-6 and 8-9 running to the park edges instead of using stairs. 23°C. TE 3.6.

Saturday Feb 25 #

Walk (ANSW track umpire) 2:04:12 [1] 5.18 km (24:00 / km)
slept:8.5 weight:64kg shoes: Asics Gel Advantage 3 (black)

NSW Athletics Championships (Day 2), Sydney Olympic Park, Homebush. 12-8:30pm. Periods of drizzle throughout the day. 21°C.

Friday Feb 24 #

12 PM

Bike long (path/road) 1:01:25 intensity: (32 @0) + (38 @1) + (9:31 @2) + (46:08 @3) + (4:36 @4) 22.79 km (22.3 kph) +235m
ahr:138 max:156 rhr:73 slept:7.25 weight:64kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Ryde Bridge loop (CW). Achilles still a bit sore when walking (esp R). Not noticeable on the bike. I might give this weekend's sprint races a rest as there are more important events coming up. Sunday BOSS event still looking OK. 30°C. 62%rh. TE 3.0.
4 PM

Walk (ANSW track umpire) 1:26:31 [1] 3.61 km (24:00 / km)
weight:64kg shoes: Asics Gel Advantage 3 (black)

NSW Athletics Championships (Day 1), Sydney Olympic Park, Homebush. 4.30-10pm. 26°C.

Bethany has been sick all week but managed 3rd place in the first heat of 4 to sneak into Sunday's final as the last qualifier by 0.07s, 2 seconds outside her PB. Adam struggled in the 3000m SC finishing 9th in 10:35.

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Next Up

Training Targets

Jan 1 – Dec 31 (365d)
Based on 2016 actuals
Run
+ Orienteering
+ Warm up / cool down
+ Track run
22:21:05143km
actual:4:10:1618%34km23%
projected:26:14:57117%213.8km149%
Bike
+ MTBO
+ MTB
144:51:362700km
actual:31:34:2121%601.2km22%
projected:198:41:20137%3783.3km140%
Orienteering
+ MTBO
44:04:36389km793c
actual:7:30:0917%66.7km17%230c29%
projected:47:12:50107%419.7km107%1447c182%
Total [5]6:06:20
actual:1:15:2720%
projected:7:54:49129%
Total [4-5]54:24:47
actual:9:19:4717%
projected:58:42:46107%
Total [3-5]138:01:13
actual:28:11:4420%
projected:177:26:15128%

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