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Training Log Archive: gudeso

In the 7 days ending Jan 27, 2016:

activity # timemileskm+m
  Commute to work or back8 5:45:00 83.33(14.5/h) 134.1(23.3/h) 604
  MTB2 4:20:00 51.57(11.9/h) 83.0(19.2/h) 500
  Fitness room2 2:45:00
  Spinning1 50:00 11.18(4:28) 18.0(2:47)
  Smart trainer1 45:00
  Exercises2 30:00
  Foot orienteering1 15:57 1.78(8:57) 2.87(5:33) 27
  Total17 15:10:57 147.87 237.97 1131

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Wednesday Jan 27, 2016 #

9 AM

Commute to work or back 53:00 [3] 20.1 km (22.8 kph) +87m
shoes: Merida Scultura 5000 (2017)

Legs felt strong today, but i kept a slow pace, as i will need them for later.. https://www.strava.com/activities/479337950
5 PM

Spinning 50:00 [3] 18.0 km (2:47 / km)
shoes: Salomon Wings Pro

Sprint session
6 PM

Commute to work or back 46:00 [3] 18.5 km (24.1 kph) +65m
shoes: Merida Scultura 5000 (2017)

From sport centre to home..https://www.strava.com/activities/479520178
7 PM

Exercises 15:00 [3]
shoes: Salomon Wings Pro

Stretches
11 PM

Note

What do you think about this O map?






C • Looks nice. 4

Tuesday Jan 26, 2016 #

9 PM

Smart trainer 45:00 [3]
shoes: Merida Scultura 5000 (2017)

Too many parties today, so just short wind trainer session..

Monday Jan 25, 2016 #

Note
(rest day)

5 PM

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

Legs were trashed from yesterday training, so made a reasonable effort today:

15*3 legs press (90kg)
15*3 barbell squats (8kg)
3* 20 step up on bench with weights (8kg)
3*12 Hamstring curl (7 weights)l
3*12 rip chin
3*15 calves machine (8 weights)
3*30 tummy strokes
2*15 Tummy machine
Recovery..

Sunday Jan 24, 2016 #

5 PM

MTB 3:20:00 [3] 68.0 km (20.4 kph) +500m
shoes: GIANT XTC 29er 2016

It was still very hot around 5, but couldn't wait any more to start the training session (heritage trail). Was pretty surprised to meet some firefighters around Green Mount, apperntly big portion of it was burnt. Hard work in the first hour due to the heat, then pretty nice after Glen Forest. Legs felt strong, so happy with the effort.
GPS stopped recording a few times.. so I added extra bits as approx.. https://www.strava.com/activities/477290936
9 PM

Exercises (Streches ) 15:00 [3]

Saturday Jan 23, 2016 #

Event: Star Swamp (Metro Series 2015-16)
 
3 PM

MTB 1:00:00 [3] 15.0 km (15.0 kph)
shoes: GIANT XTC 29er 2016

Along the beach near the event,
5 PM

Foot orienteering 15:57 [2] 2.87 km (5:33 / km) +27m 5:18 / km
ahr:169 max:208 shoes: Salomon Wings Pro

Pretty hot day outside, took a different route from Noel and Bryan, started by crossing the field to CP5, up through the parking to CP26, then up to CP21 which was hard climbing (probably where i lost the margin today), down south east to pick CP18, almost tempted to cross the park using that track nearby but then decided to check a Uee and pick CP19 from the outside which retrospectively was a good decision. Continued east and and then north to pick CP1 and then little climb and down to CP4 where i saw Ken for the first time. He was faster and checked the CP before me, however i decided to chaise him and sprinted all the way down from the final turn to the assembly area, i have managed to overtaken him in the last 80 meters.,(-; was not surprised to see Noel there as i lost a lot of time in the hill near CP21, though only 22 seconds, so overall pretty happy with the run, and also gained an important point ahead of Ken just before the finish line..looks like after next week we will all be aligned with our 6 best events (not counting trailer events of course).

https://www.strava.com/activities/476300292

Friday Jan 22, 2016 #

8 AM

Commute to work or back 54:00 [1] 20.1 km (22.3 kph) +76m
shoes: Merida Scultura 5000 (2017)

Sick of the work a long the river..today they stopped us for 5 minutes..so they can use their blower safely

https://www.strava.com/activities/475570586
4 PM

Fitness room 1:20:00 [3]
shoes: Salomon Wings Pro

the following in this order:

15*3 legs press (90kg)
15*3 barbell squats (8kg)
3* 20 step up on bench with weights (8kg)
3*12 Hamstring curl (7 weights)l
3*12 rip chin
3*15 calves machine (8 weights)
3*30 tummy strokes
Recovery..
6 PM

Commute to work or back 40:00 [3] 15.0 km (22.5 kph) +75m
shoes: Merida Scultura 5000 (2017)

From the gym to Maylands background, a birthday picnic.. with Yael and Alon https://www.strava.com/activities/475712266
7 PM

Commute to work or back 15:00 [3] 6.0 km (24.0 kph) +16m
shoes: Merida Scultura 5000 (2017)

Checked that the light is working..it is!
https://www.strava.com/activities/475744055

Thursday Jan 21, 2016 #

Note

Wanted to do another spinning session, but legs said no! Already trashed from yesterday
9 AM

Commute to work or back 43:00 [3] 16.0 km (22.3 kph) +125m
shoes: Merida Scultura 5000 (2017)

Seminar at the "Harry Pother" Medical institute..

https://www.strava.com/activities/474907848
1 PM

Commute to work or back 38:00 [1] 14.4 km (22.7 kph) +45m
shoes: Merida Scultura 5000 (2017)

From Harry Pother to the office..

https://www.strava.com/activities/475015155
6 PM

Commute to work or back 56:00 [3] 24.0 km (25.7 kph) +115m
shoes: Merida Scultura 5000 (2017)

Took the long route via Maylands
https://www.strava.com/activities/475058271

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