Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Jan 10, 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
Group cycling	1	1:54:00	29.52	(15.5/h)	47.5	(25.0/h)	322
MTBO training or field trip	1	1:14:57	12.19	(9.8/h)	19.61	(15.7/h)	82
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	10	11:25:56	116.48		187.46		1189

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Sunday Jan 10, 2016 #

4 PM

Group cycling 1:54:00 [3] 47.5 km (25.0 kph) +322m
shoes: Merida Scultura 5000 (2017)

Met Shacham at Lake Monger for the freo circuit, unfortunately he had two flat tires today.. head wind was strong, but overall happy with the effort..

https://www.strava.com/activities/467068001

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..

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