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Training Log Archive: michalmy

In the 7 days ending Mar 3, 2019:

activity # timemileskm+m
  Bike5 3:33:39 45.17(12.7/h) 72.7(20.4/h) 637
  Physical work1 1:06:43 1.21(55:17) 1.94(34:21) 33
  Orienteering1 41:43 3.51(11:54) 5.64(7:23) 6414 /18c77%
  Run1 17:05 2.05(8:20) 3.3(5:11) 22
  Walk1 13:31 0.45(29:53) 0.73(18:34) 34
  Total8 5:52:41 52.39(6:44) 84.31(4:11) 78814 /18c77%
  [1-5]8 5:50:31
averages - sleep:6.6 rhr:88 weight:66.4kg

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Sunday Mar 3, 2019 #

12 PM

Walk (dog) 13:31 [1] 0.73 km (18:34 / km) +34m 15:05 / km
slept:7.95 weight:66kg

Berowra. 26°C.
3 PM

Physical work (lawnmowing) 1:06:43 [2] 1.94 km (34:21 / km) +33m 31:41 / km
weight:66kg shoes: Nike Zoom Vomero 7 (grey)

Back & front yards plus whipper snipping. 26°C.

Saturday Mar 2, 2019 #

Event: O'Shea Night event - Mount Penang - individual entry
 
8 PM

Orienteering race (O'Shea night-O) 41:43 intensity: (18 @0) + (15 @1) + (5:23 @2) + (18:48 @3) + (16:50 @4) + (9 @5) *** 5.64 km (7:23 / km) +64m 7:00 / km
ahr:145 max:174 spiked:14/18c rhr:78 slept:9.5 weight:66kg shoes: Salomon Speedcross 4 GTX (red)

"Mt Penang Gardens", Kariong. Night Long: 3.9km, 17c. MP on #7.
Thought this might be fun. Lost 4:30 on #1 - control flag was tucked up behind SI unit and I didn't know how prominent the reflectors were yet. Worked out early that my headlamp wasn't very good when running on grass. Tried to keep to roads as much as possible, which simplified later route choices. Confused by mapping around #7 - eventually punched the first (wrong) control I found (lost at least 2'). Overshot #9 - on fence, not track (-25"). #11 - took a while to work out which bush was mapped as white or green (-1:30). Otherwise OK. Need to get a better headlamp before the next night-O. 19°C. TE 3.1.
Relive: https://www.relive.cc/view/g31045459210

Friday Mar 1, 2019 #

12 PM

Bike (road/path) 48:32 intensity: (27 @0) + (2:09 @1) + (17:08 @2) + (28:08 @3) + (40 @4) 17.22 km (21.3 kph) +141m
ahr:131 max:153 rhr:72 slept:5.15 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Toongabbie loop (CW). 28°C. TE 2.6.
Relive: https://www.relive.cc/view/g30989540826

Thursday Feb 28, 2019 #

1 PM

Bike long (road/path) 1:03:21 intensity: (42 @0) + (1:02 @1) + (19:00 @2) + (40:56 @3) + (1:41 @4) 22.98 km (21.8 kph) +165m
ahr:133 max:154 rhr:74 slept:5.6 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Rookwood Cemetary loop (CW). Big effort to chase an ebike up Vaughan Street, Auburn. Couldn't catch it. 26°C. TE 2.8.
Relive: https://www.relive.cc/view/g30947456318

Rookwood - 1 lap - Splits

Wednesday Feb 27, 2019 #

12 PM

Bike hills (road/path) 52:05 intensity: (1:29 @1) + (24:54 @2) + (25:41 @3) + (1 @4) 16.41 km (18.9 kph) +185m
ahr:129 max:150 rhr:95 slept:5.85 weight:66kg shoes: Giant Roam XR1 (white)

Parramatta-Dundas Valley loop (CW). Detour to DHM for blood test. 27°C. TE 2.6.
Relive: https://www.relive.cc/view/g30902212655

Tuesday Feb 26, 2019 #

1 PM

Bike warm up/down (road) 6:17 intensity: (1:52 @1) + (4:19 @2) + (6 @3) 1.68 km (16.0 kph) +15m
ahr:116 max:130 rhr:92 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta. 24°C. TE 1.2.

Run (XC) 17:05 intensity: (6 @1) + (30 @2) + (6:53 @3) + (9:36 @4) 3.3 km (5:11 / km) +22m 5:01 / km
ahr:148 max:161 rhr:98 slept:6.9 weight:67kg shoes: Nike Air Zoom Pegasus 33 (blu)

Parramatta Park. First training run for 2019. Not sure how my achilles are going to hold out, but I think I need to improve my aerobic fitness. Eventually hoping to get a better return than I can from a 40-60 minute bike ride. 24°C. TE 2.6.
Relive: https://www.relive.cc/view/g30866399815

Bike warm up/down (road) 4:37 intensity: (42 @1) + (3:15 @2) + (40 @3) 1.25 km (16.2 kph) +11m
ahr:119 max:138 rhr:104 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta. 24°C. TE 1.3.

Monday Feb 25, 2019 #

12 PM

Bike (path/road) 38:47 intensity: (43 @0) + (1:01 @1) + (21:06 @2) + (15:57 @3) 13.16 km (20.4 kph) +120m
ahr:127 max:145 slept:5.5 weight:67kg shoes: Giant Roam XR1 (white)

Parramatta-Greystanes loop (CW). 23°C. TE 2.3.
Relive: https://www.relive.cc/view/g30817810514

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