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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike4 2:58:51 37.38(12.5/h) 60.16(20.2/h) 756
  Walk2 2:52:11 5.43(31:42) 8.74(19:42) 83
  Orienteering1 1:07:03 3.03(22:06) 4.88(13:44) 26316 /17c94%
  Total7 6:58:05 45.85(9:07) 73.78(5:40) 110216 /17c94%
  [1-5]7 6:56:30
averages - sleep:5.3 rhr:83 weight:67kg
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MoTuWeThFrSaSu

Saturday Sep 22 #

12 PM

Orienteering race (SL15 / MD) 1:07:03 intensity: (10 @1) + (2:26 @2) + (33:17 @3) + (31:10 @4) *** 4.88 km (13:44 / km) +263m 10:49 / km
ahr:147 max:168 spiked:16/17c rhr:98 slept:6.85 weight:67kg shoes: Salomon Speedcross 4 GTX (red)

"Mt Sugarloaf", West Wallsend. M55A / Hard 2: 3.4km, +160m, 16c. 5th/7 (#### behind #####). 22°C. TE 3.1.
First M55A event for a few years. Just one bad leg (#8-9). #1 - Angular climb to main WC, looking for smaller WC near top. #2 - Straight. #3 - Straight. #4 - Angular descent to intercept long cliff line then contour to boulder. #5 - Contour to WC. #6 - Up to main road and track beyond; compass to top of WC. #7 - Back to track; used small junction as AP. #8 - Contour to 5th WC. #9 - Up to dirt road and used small track ending at bare rock to set up compass leg but I drifted too about 30m too far right. After circling a bit I eventually relocated from another small WC (lost 13'). #10 - Angular climb to intercept WC. #11 - Straight to WC network. #12 - Straight. #13 - Up and over ridge to steep gully. #14 - Straight to track then compass from bend. #15 - Descend to fast footpath then up when OOB structure spotted. #16 - Down hill to path again. #F - Straight.
Relive: https://www.relive.cc/view/g25008455829

Friday Sep 21 #

7 AM

Walk (ANSW track umpire) 2:29:36 [1] 7.08 km (21:07 / km)
slept:5.45 weight:67kg shoes: New Balance MX624ABv4 (black)

NSW Combined Catholic Colleges Athletics Championships, Sydney Olympic Park Athletics Centre. 7am-4pm. 21°C.

Thursday Sep 20 #

7 AM

Walk (commute) 22:35 [1] 1.66 km (13:36 / km) +83m 10:53 / km
weight:67kg

Walk to Berowra Station. 15°C.
1 PM

Bike hills (road) 37:44 intensity: (17 @0) + (2:15 @1) + (16:08 @2) + (17:29 @3) + (1:35 @4) 12.94 km (20.6 kph) +208m
ahr:130 max:152 rhr:71 slept:5.05 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-North Rocks loop (CW). Crazy spring - cold day after 2 warm ones. Had to get out the fleecy top again. Touched 69.4km/h down Bettington. 17°C. TE 2.8.
Relive:

Wednesday Sep 19 #

1 PM

Bike (path) 54:37 intensity: (52 @0) + (9 @1) + (11:20 @2) + (39:11 @3) + (3:05 @4) 19.13 km (21.0 kph) +161m
ahr:136 max:168 rhr:78 slept:4.5 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Olympic Park loop (CW). Tailwind out; strong headwind back. 29°C. TE 2.7.
Relive: https://www.relive.cc/view/g24908405048

Tuesday Sep 18 #

1 PM

Bike (road/path) 37:20 intensity: (15 @0) + (1:07 @1) + (10:51 @2) + (25:07 @3) 12.69 km (20.4 kph) +152m
ahr:132 max:149 rhr:86 slept:4.7 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-South Wentworthville loop (CW). Calves a bit stiff now after Sunday's HFS race. 27°C. TE 2.4.
Relive: https://www.relive.cc/view/g24871579760

Monday Sep 17 #

1 PM

Bike hills (road/path) 49:10 intensity: (11 @0) + (2:09 @1) + (27:58 @2) + (18:43 @3) + (9 @4) 15.39 km (18.8 kph) +236m
ahr:127 max:150 rhr:83 slept:5.5 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Dundas Valley loop (CW). Magpie attacks #4 @9.9km (W end of Ronald Avenue) and #5 @11.7km (W end of Calder Road). Just swooping, no contact. 19°C. TE 2.3.
Relive: https://www.relive.cc/view/g24839845910

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Next Up

Training Targets

Jan 1 – Dec 31 (365d)
Based on 2017 actuals
Run
+ Orienteering
+ Warm up / cool down
+ Track run
33:12:13224km
actual:25:28:0776%160.4km71%
projected:35:04:46105%221km98%
Bike
+ MTBO
+ MTB
154:31:053007km
actual:97:59:1863%1954.6km65%
projected:134:57:5487%2692.2km89%
Orienteering
+ MTBO
52:56:13479km997c
actual:31:35:4859%230.5km48%527c52%
projected:43:31:1282%317.4km66%726c72%
Total [5]5:15:35
actual:3:59:4675%
projected:5:30:15104%
Total [4-5]48:39:25
actual:33:16:5068%
projected:45:50:2194%
Total [3-5]142:45:11
actual:97:41:2368%
projected:134:33:1494%

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