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Training Log: gudeso

In the last 7 days:

activity # timemileskm+m
  Wind trainer3 2:42:18 36.34(13.4/h) 58.49(21.6/h) 291
  Commute to work or back4 1:48:00 18.45(10.3/h) 29.7(16.5/h) 158
  MTB2 1:30:22 15.0(10.0/h) 24.14(16.0/h) 382
  Urban cycling with road bike 2 1:24:23 23.75(16.9/h) 38.22(27.2/h) 208
  Time intervals urban1 1:05:00 18.83(17.4/h) 30.3(28.0/h) 59
  Exercises2 40:00
  Running1 10:00 0.68(14:38) 1.1(9:05)
  Total14 9:20:03 113.06 181.95 1098
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Sunday May 28 #

5 PM

Time intervals urban 1:05:00 [5] 30.3 km (28.0 kph) +59m
shoes: Merida Scultura 5000 (2017)

Laps inside Port Botany - the containers session
https://www.strava.com/activities/1009082138

Urban cycling with road bike 12:00 [3] 3.2 km (16.0 kph) +59m
shoes: Merida Scultura 5000 (2017)

11 PM

Running 10:00 [3] 1.1 km (9:05 / km)
shoes: Salomon Wings Pro

Physio running exercises at Chifley sport oval

Saturday May 27 #

2 PM

MTB (Wylde MTB lap 1) 44:55 [4] 12.12 km (16.2 kph) +191m
shoes: GIANT XTC 29er 2016

Andrew Power inspired me after he was visiting at Wylde MTB park (by far the best park in Sydney) in the middle of the week, so I have decided I would pay a visit and try to improve my time for the 12KM loop. I was really pleased I have improved my time from 48min to 44.55..

Intervals on the smart trainer are starting to pay off..
3 PM

MTB (Wylde MTB lap 2) 45:27 [4] 12.03 km (15.9 kph) +191m
shoes: GIANT XTC 29er 2016

Felt a bit tiered in the 2nd lap but result was only slower by approx 30 seconds than the 1st lap, which actually surprised me..good session given i have hardly slept yesterday. Legs gonna be sore for the group ride tomorrow.




My Results
Date Time
1 May 27, 2017 44:55 15.8km/h
2 May 27, 2017 45:19 15.6km/h
3 Apr 22, 2017 48:21 14.7km/h
4 Apr 22, 2017 48:32 14.6km/h
9 PM

Exercises (Streches) 20:00 [3]

Friday May 26 #

9 AM

Commute to work or back 25:00 [3] 7.0 km (16.8 kph) +53m
shoes: Merida Scultura 5000 (2017)

5 PM

Commute to work or back 31:00 [2] 7.9 km (15.3 kph) +61m
shoes: Merida Scultura 5000 (2017)

11 PM

Wind trainer (Zwift - hilly session ) 44:30 [4] 21.15 km (28.5 kph) +291m
ahr:134 max:157 shoes: Merida Scultura 5000 (2017)

Thursday May 25 #

10 PM

Exercises 20:00 [3]

11 PM

Wind trainer (Intervals session ) 1:15:00 [3] 25.4 km (20.3 kph)
shoes: Merida Scultura 5000 (2017)

..hard intervals session..

https://www.strava.com/activities/1005037617

FTP was 261

Wednesday May 24 #

10 PM

Urban cycling with road bike (Zwift) 1:12:23 [4] 35.02 km (29.0 kph) +149m
ahr:121 max:179 shoes: Merida Scultura 5000 (2017)

Zwift - Intervals and FTP session

Tuesday May 23 #

9 AM

Commute to work or back 27:00 [3] 7.3 km (16.2 kph) +24m
shoes: Merida Scultura 5000 (2017)

5 PM

Commute to work or back 25:00 [3] 7.5 km (18.0 kph) +20m
shoes: Merida Scultura 5000 (2017)

Sydney is not the place for long commute rides, so i am focusing on the smart trainer sessions etc.
10 PM

Wind trainer (Trainer Road) 42:48 [3] 11.94 km (16.7 kph)
ahr:101 max:135 shoes: Merida Scultura 5000 (2017)

Tried to do some intervals using the Trainer Road app, sensors were not working well, so did not complete the whole session.
https://www.strava.com/activities/997936550

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