Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Jan 9, 2016:

activity	#	time	miles		km		+m
Urban cycling with road bike	4	4:44:00	66.24	(14.0/h)	106.6	(22.5/h)	764
Fitness room	2	2:47:00
MTB	1	1:31:00	12.12	(8.0/h)	19.5	(12.9/h)	380
MTBO training or field trip	1	1:14:57	12.19	(9.8/h)	19.61	(15.7/h)	82
Bush walking	1	45:00	3.5	(12:51)	5.63	(7:59)
Smart trainer	1	25:00	6.21	(14.9/h)	10.0	(24.0/h)
Foot orienteering	1	20:59	2.33	(9:00)	3.75	(5:36)	21
Total	11	11:47:56	102.58		165.09		1247

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Saturday Jan 9, 2016 #

Event: Halls Head (Metro Series 2015-16)

6 PM

MTBO training or field trip 30:57 [2] 10.41 km (20.2 kph) +53m
ahr:141 max:171 shoes: GIANT XTC 29er 2016

Urban MTBO training session using the Basdendean map, more details to follow:

Set the assembly at home then picked 19 control points in this order:

25, 22, 17, 16 (some hesitations there), 15, 13, 12, 3 (maybe i should have taken 6 and then drop 20), 14, 18, 19, 23, 29, 27, 28, 26, 24, 20 , 21 and back to home base..it was a good training!

I was disappointed I could not attend the metro event this arvo..)-;

MTBO training or field trip 44:00 [3] 9.2 km (12.5 kph) +29m
shoes: GIANT XTC 29er 2016

Went to explore some tracks in the swamp over the Tonkin rd..https://www.strava.com/activities/466320163

Friday Jan 8, 2016 #

11 AM

Urban cycling with road bike 51:00 [3] 20.1 km (23.6 kph) +77m
shoes: Merida Scultura 5000 (2017)

Still officaly in leave..but went to the office today, because it was time to do something! (-;

https://www.strava.com/activities/465477546

4 PM

Fitness room 1:22:00 [3]
shoes: Salomon Wings Pro

Friday legs session at Curtin's gym:

3*15 leg press
3*15 leg curl
3*15 dip chin
3*15 squats with a barbell
3* 15 Dumbbell Step Ups
3* 15 step up on bench
3* 15 calves machine
3* 30 tummy strokes

6 PM

Urban cycling with road bike 39:00 [3] 13.3 km (20.5 kph) +73m
shoes: Merida Scultura 5000 (2017)

Had no power in my legs after the gym, and also to add salt to injury, a very strong head wind.. so picked the shortest route home and trashed my self to the shed..https://www.strava.com/activities/465618513

Thursday Jan 7, 2016 #

7 PM

Urban cycling with road bike 1:00:00 [1] 23.1 km (23.1 kph) +66m
shoes: Merida Scultura 5000 (2017)

Legs feel much better today, so waited until the temperature will drop to go for a light ride https://www.strava.com/activities/464974268

Wednesday Jan 6, 2016 #

5 PM

Urban cycling with road bike 2:14:00 [3] 50.1 km (22.4 kph) +548m
shoes: Merida Scultura 5000 (2017)

It was time to pay a visit at Kings park, did 3 laps and back home along the north bank, legs still sore, so did not push hard..
https://www.strava.com/activities/464221774

Tuesday Jan 5, 2016 #

Note
(rest day)

Legs are sore today, actually not sore... disaster

Monday Jan 4, 2016 #

3 PM

Smart trainer 25:00 [3] 10.0 km (24.0 kph)
shoes: Salomon Wings Pro

Wind trainer machine just before fitness room session

4 PM

Fitness room 1:25:00 [3]
shoes: Salomon Wings Pro

Monday legs session as per usual (at least until 1st of April) regardless if I attend round 1 or not..this year. New year resolution is: to attend more local events (mtbo, mtb, road and foot orienteering).

3*12 leg press
3*12 leg curl
3*12 dip chin
3*12 squats with a barbell
3* 12 step up on bench
3* 12 calves machine
3* 30 tummy stretches

7 PM

Foot orienteering 20:59 [3] 3.75 km (5:36 / km) +21m 5:27 / km
shoes: Salomon Wings Pro

Foot orienteering training .. details to follow..https://www.strava.com/activities/462812058

Took the Bassendean map and pretended my home is the assembly area, headed to CP25 (which is just where I go playing with Alon very often), then to the stairs to pick CP26, CP28, shortcutted to CP27 and out from the swamp via CP24. Climbed to CP21 where I was attacked by little but annoying dog, and down to homebase via CP22. Given that my legs were sore from the gym I was pretty happy with 5:36 per KM pace. Good training..

Sunday Jan 3, 2016 #

Bush walking 45:00 [3] 3.5 mi (12:51 / mi)
shoes: Salomon Wings Pro

Some swan river walking

7 AM

MTB 1:31:00 [3] 19.5 km (12.9 kph) +380m
shoes: GIANT XTC 29er 2016

Joined Andrew and his mates for a morning camel farm, one of the lads was fast so I stayed tight with him, had good fun..
https://www.strava.com/activities/461806220

C • I thought so 2

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