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Training Log: michalmy

In the last 7 days:

activity # timemileskm+m
  Bike2 4:44:56 70.8(14.9/h) 113.94(24.0/h) 815
  MTB2 1:21:52 12.14(8.9/h) 19.53(14.3/h) 360
  Physical work1 56:11 1.0(56:20) 1.61(35:00) 39
  Run1 28:23 2.9(9:48) 4.66(6:05) 112
  Total6 7:31:22 86.83(5:12) 139.74(3:14) 1327
averages - sleep:6.7 rhr:84 weight:66.1kg
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4:11
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WeThFrSaSuMoTu

Monday Jan 30 #

3 PM

Run hills (trail) 28:23 intensity: (32 @1) + (1:35 @2) + (14:16 @3) + (12:00 @4) 4.66 km (6:05 / km) +112m 5:26 / km
ahr:141 max:154 rhr:80 slept:7.95 weight:66.5kg shoes: Nike Air Zoom Pegasus 36 (blk)

Got passed by a trailbike twice on the way out. Definitely not allowed here - there are picture signs at all the access points. No rego plates either. He deserved nails in the tyres instead of me. 25°C. TE 2.8.
Relive: https://www.relive.cc/view/vDqgeX4GdGO (pic - fallen tree)
Headlines: Push for new jab as virus rages on / Time wasting, not flag furore, in Craig Tiley's sights (tennis)

Sunday Jan 29 #

11 AM

MTB hills (long trails) 1:03:06 intensity: (5:53 @1) + (11:18 @2) + (43:51 @3) + (2:04 @4) 14.79 km (14.1 kph) +274m
ahr:131 max:149 rhr:75 slept:6.6 weight:66.5kg shoes: Giant XTC Adv 29er 2 (grey)

North Berowra trails (ACW): Mary Wall-Warrina > Warrego-Alan-Wanda > Cliffview-Lonsdale-Woodcourt-Turner > Turner single tracks. Seemed quite humid. Didn't push too hard. The plastic disc protector has come loose and jammed the chain today. Cut it off when I got back home. 29°C. TE 2.5.
Relive: https://www.relive.cc/view/vmqXBAKGVLO (pic - looking back down the Warrina trail)
Headlines: Voters call for increase in the Medicare rebate - Bulk-billing crisis / Perfect 10? - Contender versus a legend: Huge task facing Tsitsipas (Novak Djokovic, tennis)

Saturday Jan 28 #

11 AM

Physical work (lawnmowing) 56:11 [2] 1.61 km (35:00 / km) +39m 31:11 / km
slept:7.6 weight:66kg shoes: Nike Air Pegasus 30 (blue)

Back & front yards. Heard some thumping on the roof this morning. Went out to the backyard to see the neighbours 2 cats and the kitten lying on the rooftop solar panels. 28°C.
Headlines: Watchdog calls for new gas projects / 'I don't even know what woke means' - Why Captain Planet's happy to roll with the punches (Pat Cummins, cricket)

Friday Jan 27 #

4 PM

MTB (trail) 18:46 intensity: (3:28 @1) + (8:16 @2) + (5:41 @3) + (1:21 @4) 4.74 km (15.2 kph) +86m
ahr:125 max:147 rhr:91 slept:6.9 weight:65.5kg shoes: Giant XTC Adv 29er 2 (grey)

Just a short recovery ride and to test out the patched rear tyre. The holes were quite small so I used 2 glueless Lezyne patches. 4oz of tubeless sealant added. Easily up Impossible Hill #3 - the rain has washed away a lot of the loose leaves. 29°C. TE 1.9.
Relive: https://www.relive.cc/view/vevW847eeyO (pic - Berkeley trail)
Headlines: Sexual assault reports surge / Eye on the Paul - Tommy, can you hear me? How a slap got Paul into slam mode (Tommy Paul, tennis)

Thursday Jan 26 #

6 AM

Bike (super long road) 4:11:09 intensity: (7:42 @1) + (43:59 @2) + (2:27:37 @3) + (51:51 @4) 100.53 km (24.0 kph) +651m
ahr:137 max:156 rhr:77 slept:3.9 weight:66.5kg shoes: Giant TCR Adv 1 Disc (black)

1. Centennial Park<>The Rocks where I was referee for the Oz Day 10k wheelchair race. 18km, 55'.
2. Centennial Park laps: 12.5 x 6.6km, +44m climb per lap.
Wasn't sure if I could complete enough laps of CP to get to 100km. But I was starting with 18km on the board after the trip to The Rocks & back. Thought I'd add a bit of variety (pain) by doing a loop up Robinson Drive & Loch Avenue, along Carrington Drive, and down Parkes Drive & Hamilton Drive on each lap. At least I was getting different riders around me when I re-joined Grand Drive. Stopped for lunch at 60km but the free chicken salad roll I brought from The Rocks event was stale. More windy for the second half. Struggled up the hill the second last time but got a second wind from 90km. Averaged 25.5km/h for the CP bit. 29°C. TE 3.3.
Relive: https://www.relive.cc/view/vPv4Ao4yx3O (pics - wheelchair race & sundae)
Headlines: Tough tactics for NT crime response / Minsk moment: Duo from Belarus out to fly the flag into an historic Open final (Aryna Sabalenka & Victoria Azarenka, tennis)

Wednesday Jan 25 #

6 PM

Bike (road) 33:47 intensity: (2:34 @1) + (8:45 @2) + (20:13 @3) + (2:15 @4) 13.41 km (23.8 kph) +164m
ahr:131 max:156 rhr:95 slept:7.5 weight:65.5kg shoes: Giant TCR Adv 1 Disc (black)

Berowra<>Cowan. Short ride today - possibly going for a long ride tomorrow. Approaching Berowra Station on the way back I could see a car preparing to do a u-turn up ahead. Plenty of time for him to turn. No, he's waiting for me, so I better ride faster up this slight hill. No, he's turning now, but very slowly and so wide. He's crossed 2 southbound lanes and is now in my lane. Surely he's seen me (orange singlet) and will accelerate away. No he isn't. Just enough room to squeeze past on the left without getting on the brakes. 24°C. TE 2.4.
Relive: https://www.relive.cc/view/vMv8B1kkoN6
Headlines: Labor holds lead in election tussle (NSW) / No Australian plan for waist-high tackle ban (rugby)

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Training Targets

Jan 1 – Dec 31 (365d)
Based on 2022 actuals
Run
+ Orienteering
43:23:03321km8403m↑511c
actual:2:16:395%21.7km6%377m↑4%0c0%
projected:27:42:3563%263.6km82%4587m↑54%0c0%
Bike
+ MTBO
+ MTB
149:50:302757km37878m↑240c
actual:20:23:1813%440.1km15%5049m↑13%0c0%
projected:248:03:29165%5354.1km194%61430m↑162%0c0%
Orienteering
+ MTBO
41:38:10345km6788m↑751c
Total [5]9:42:24
actual:2:130%
projected:26:584%
Total [4-5]63:45:38
actual:4:08:456%
projected:50:26:2879%
Total [3-5]152:02:17
actual:17:15:1811%
projected:209:56:09138%

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My orienteering training log

My orienteering training log


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