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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike3 3:00:45 39.01(12.9/h) 62.78(20.8/h) 408
  Run2 55:17 5.9(9:23) 9.49(5:50) 78
  Walk1 28:32 0.72(39:45) 1.15(24:42) 37
  Total6 4:24:34 45.62(5:48) 73.42(3:36) 523
  [1-5]6 4:24:32
averages - sleep:6.1 rhr:93 weight:67.3kg
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Saturday Jul 20 #

1 PM

Walk (dog) 28:32 [1] 1.15 km (24:42 / km) +37m 21:18 / km
slept:8.85 weight:67kg shoes: New Balance 409 (white)

Berowra. 18°C.

Friday Jul 19 #

1 PM

Bike (path) 1:01:47 intensity: (21 @1) + (10:21 @2) + (42:06 @3) + (8:59 @4) 23.27 km (22.6 kph) +77m
ahr:139 max:157 rhr:98 slept:4.75 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Ryde Bridge loop (ACW). 18°C. TE 3.4. Tailwind out; headwind back.
Relive: https://www.relive.cc/view/g37636840552

Thursday Jul 18 #

1 PM

Run (XC) 33:52 intensity: (7 @1) + (3:27 @2) + (21:47 @3) + (8:31 @4) 5.75 km (5:54 / km) +52m 5:38 / km
ahr:143 max:157 rhr:93 slept:7.15 weight:67kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park-Westmead loop. 19°C. TE 2.8. Continued the route from Monday around the back of Westmead Hospital. The first part of the trail is OK but then it becomes rough concrete. Cut back to the park through the hospital and the streets. Need to avoid the pavement next time.
Relive: https://www.relive.cc/view/g37589921047

Wednesday Jul 17 #

1 PM

Bike (road/path/trail) 54:20 intensity: (2 @0) + (1:10 @1) + (18:10 @2) + (34:33 @3) + (25 @4) 17.17 km (19.0 kph) +144m
ahr:132 max:151 rhr:86 slept:6.0 weight:67kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Toongabbie loop (CW). 18°C. TE 2.8. Map said there was a bicycle-friendly trail on the south side of Toongabbie Creek in Old Toongabbie. Just 1.5km and a bit narrow and slow for my liking. Could be OK on an MTB.
Relive: https://www.relive.cc/view/g37537947274

Tuesday Jul 16 #

12 PM

Bike long (road/path) 1:04:38 intensity: (23 @1) + (17:33 @2) + (40:56 @3) + (5:46 @4) 22.34 km (20.7 kph) +188m
ahr:136 max:157 rhr:88 slept:5.25 weight:68kg shoes: Giant Roam XR1 hybrid (white)

Parramatta-Rookwood loop (CW). 20°C. TE 3.1. Felt like doing a longer ride today.
Relive: https://www.relive.cc/view/g37523913296

Monday Jul 15 #

1 PM

Run (XC) 21:25 intensity: (2 @1) + (38 @2) + (4:42 @3) + (16:03 @4) 3.74 km (5:43 / km) +26m 5:32 / km
ahr:152 max:165 rhr:99 slept:4.85 weight:68kg shoes: Nike Air Zoom Pegasus 33 (new)

Parramatta Park. Found some nice shady trails that were soft underfoot on the edge of Cumberland Hospital and adjacent to the creek in Parra Park. Will go a bit further next time. 17°C. TE 3.2.
Relive: https://www.relive.cc/view/g37442546129

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Training Targets

Jan 1 – Dec 31 (365d)
Based on 2018 actuals
Run
+ Orienteering
+ Track run
25:58:51164km
actual:23:50:3791%173.7km105%
projected:43:17:53166%315.4km192%
Bike
+ MTBO
+ MTB
138:38:132669km
actual:78:09:2556%1257.3km47%
projected:141:55:36102%2283.1km85%
Orienteering
+ MTBO
44:06:12373km634c
actual:21:14:5048%149.7km40%445c70%
projected:38:35:0087%271.8km72%808c127%
Total [5]4:07:04
actual:2:38:0563%
projected:4:47:04116%
Total [4-5]43:40:01
actual:19:32:3544%
projected:35:29:1981%
Total [3-5]130:53:06
actual:78:56:3960%
projected:143:21:23109%

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berOwra's orienteering training log



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