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Attackpoint - performance and training tools for orienteering athletes

Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike4 2:48:27 39.13(13.9/h) 62.98(22.4/h) 729
  Walk1 1:27:43 2.27(38:37) 3.65(24:00)
  Orienteering1 1:00:19 3.52(17:07) 5.67(10:38) 2547 /11c63%
  Total6 5:16:29 44.93(7:03) 72.3(4:23) 9827 /11c63%
  [1-5]6 5:14:09
averages - sleep:5.9 rhr:83 weight:65kg
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SaSuMoTuWeThFr

Friday Apr 28 #

12 PM

Bike (path) 53:59 intensity: (47 @0) + (1:26 @1) + (14:04 @2) + (36:07 @3) + (1:35 @4) 19.98 km (22.2 kph) +186m
ahr:133 max:153 rhr:75 slept:6.35 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Sydney Olympic Park loop (CW). 23°C. TE 2.5.

Thursday Apr 27 #

1 PM

Bike hills (road) 37:45 intensity: (31 @0) + (1:13 @1) + (9:50 @2) + (19:11 @3) + (7:00 @4) 13.96 km (22.2 kph) +209m
ahr:136 max:161 rhr:76 slept:4.6 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford loop (ACW). Cool in the mornings and late but still warm in the middle of the day. Rode hard up North Rocks Road. Touched 69.3km/h descending Bettington Road. Drove to work late today and had to park in a 2-hour parking spot (expiring at 2pm). Managed to move the car into a cheap all-day spot at the end of my ride just before the parking rangers came by. 20°C. TE 2.7.

Wednesday Apr 26 #

1 PM

Bike (path/road) 35:17 intensity: (43 @0) + (47 @1) + (10:51 @2) + (22:56 @3) 13.0 km (22.1 kph) +158m
ahr:130 max:148 rhr:77 slept:6.05 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Guildford loop (ACW). 23°C. TE 2.5.

Monday Apr 24 #

12 PM

Bike (road/path) 41:26 intensity: (2:28 @1) + (12:01 @2) + (26:26 @3) + (31 @4) 16.03 km (23.2 kph) +176m
ahr:133 max:156 rhr:105 slept:3.9 weight:65kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (ACW). Knees a bit sore from yesterday. 26°C. TE 2.4.

Sunday Apr 23 #

10 AM

Orienteering race (Cunning Running 1) 1:00:19 intensity: (19 @0) + (14 @1) + (1:21 @2) + (16:49 @3) + (40:32 @4) + (1:04 @5) *** 5.67 km (10:38 / km) +254m 8:41 / km
ahr:154 max:173 spiked:7/11c rhr:83 slept:7.05 weight:65kg shoes: Nike Air Pegasus 30 (blue)

"Darling Mills", North Rocks. Long line: 4.0km, 10c. 2nd/23 (9:19 behind Darren Slatterry). Controls mostly near tracks, but track identification was difficult. A couple of route choice options for #7 and #F. Lots of climbing. Felt so unfit. Investigated rock features too early on #4 (lost 1'). Tried to get to #5 from above but had to go around to a lower track (-1:15). Headed up wrong creek to #6 briefly (-30"). Not sure whether N route choice to #8 was the best. The first half of the leg to the top of the ridge took 7:15 out of leg split of 10:10. However, the downhill exit to #8 took me 4' which would have been at least 6' coming up from the S route. Overshot #10 (-1:30). Somehow turned off the main track at a junction on run to #F and had to bushbash to come back (-3:45). Probably would have finished in same position with a clean run. 24°C. TE 3.6.

Saturday Apr 22 #

11 AM

Walk (ANSW chief umpire) 1:27:43 [1] 3.65 km (24:00 / km)
slept:7.4 weight:65kg shoes: Asics Gel Advantage 3 (black)

St George Classic Cross Country, Scarborough Park, Ramsgate. Start of the winter season. It's a challenge to keep track of the last runner on a multi-lap course. Tony Wong is trying to recruit me for a 4km XC relay leg next month. 11.30am-4pm. 24°C.

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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:6:58:2031%54.6km38%
projected:21:34:0096%168.8km118%
Bike
+ MTBO
+ MTB
144:51:362700km
actual:56:16:4038%1054km39%
projected:174:04:46120%3260.4km120%
Orienteering
+ MTBO
44:04:36389km793c
actual:14:57:2433%146.4km37%334c42%
projected:46:15:51104%452.9km116%1033c130%
Total [5]6:06:20
actual:1:53:3130%
projected:5:51:0895%
Total [4-5]54:24:47
actual:16:31:4430%
projected:51:07:3993%
Total [3-5]138:01:13
actual:49:59:1736%
projected:154:37:27112%

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