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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Feb 2, 2016:

activity # timemileskm+m
  Commute to work or back10 7:44:00 110.29(14.3/h) 177.5(23.0/h) 762
  Spinning2 1:35:00 21.75(4:22) 35.0(2:43)
  Urban cycling with MTB bike2 1:35:00 17.34(10.9/h) 27.9(17.6/h) 78
  Fitness room1 1:25:00
  MTB1 1:01:00 8.2(8.1/h) 13.2(13.0/h) 93
  Basketball1 50:00
  Exercises2 30:00
  Foot orienteering event1 20:56 2.19(9:34) 3.52(5:57) 12
  Total20 15:00:56 159.77 257.12 945

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Tuesday Feb 2, 2016 #

9 AM

Commute to work or back 29:00 [3] 10.1 km (20.9 kph) +51m
shoes: Merida Scultura 5000 (2017)

After school's round, Yael dropped me at the Causeway bridge as the bike was in service, Fai did a great job!
https://www.strava.com/activities/483917219
6 PM

Commute to work or back 49:00 [1] 20.0 km (24.5 kph) +97m
shoes: Merida Scultura 5000 (2017)

From office to home via The Rise..https://www.strava.com/activities/484129594
C • The Rise 2
7 PM

Basketball 50:00 [2]

Tough game, 6 assists, 2 layups, played a bit extra

Monday Feb 1, 2016 #

8 AM

Commute to work or back 56:00 [1] 19.5 km (20.9 kph) +87m
shoes: GIANT XTC 29er 2016

Road bike in service (otherwise they won't climb 3 dams..) so took the XTC to the office..went through Belmont today..still was very windy )-;/

https://www.strava.com/activities/483240695
6 PM

Commute to work or back 55:00 [3] 20.5 km (22.4 kph) +67m
shoes: GIANT XTC 29er 2016

Had busy day.. so postponed the fitness session..
https://www.strava.com/activities/483403978

Sunday Jan 31, 2016 #

8 AM

MTB 1:01:00 [3] 13.2 km (13.0 kph) +93m
shoes: GIANT XTC 29er 2016

Planned for 3 hrs ride, just when I started to find some interesting singles, Yael called (did not feel well), so headed back home.. well another day..
https://www.strava.com/activities/482305909

Saturday Jan 30, 2016 #

Event: Heirisson Foreshore (Metro Series 2015-16)
 
4 PM

Urban cycling with MTB bike 39:00 [2] 12.2 km (18.8 kph) +34m
shoes: GIANT XTC 29er 2016

Left home a bit too late, and with the wind conditions and rain it was harder than i intended before the orienteering event, so arrived only at 4:50 and was a bit energieless
https://www.strava.com/activities/481610033
5 PM

Foot orienteering event race 20:56 [2] 3.52 km (5:57 / km) +12m 5:51 / km
ahr:167 max:197 shoes: Salomon Wings Pro

Was a bit tired before the event kicked-off, so tried to keep as close i could to my regular pace. Went out with the crowd to pick 5,6,7 and 8, then i noticed Bryan changed direction and went the other way around. Ken and I ran together to 10 and 9, after that we split, he went towards CP14 while i was aiming for CP 15 and CP16. Then, picked CP14 and to the lake circuit to pick 12,11 and 13 (should have been 12, 13 and then 11 in the way out). Then, headed back towards the underpass, it was windy and i was struggling all the way back.

After the underpass, I picked CP3 (some delay there until i found it) and CP4, then skipped CP1 in favour of CP2 as it saved some time.

Was not too disappointed coming 3rd (given that i can run much faster than today) but now Ken has the same points as i have, so it is going to be tight till the end of the series.
6 PM

Urban cycling with MTB bike 24:00 [1] 3.8 km (9.5 kph) +13m
shoes: GIANT XTC 29er 2016

Collecting control points..

Urban cycling with MTB bike 32:00 [2] 11.9 km (22.3 kph) +31m
shoes: GIANT XTC 29er 2016

Back home..

Friday Jan 29, 2016 #

8 AM

Commute to work or back 45:00 [3] 18.3 km (24.4 kph) +75m
shoes: Merida Scultura 5000 (2017)

Legs felt strong this morning :)
https://www.strava.com/activities/480856334
5 PM

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

Legs session

12*3 legs press (100kg) was very hard effort
15*3 barbell squats (8kg)
3* 20 step up on bench with weights (8kg)
3*12 Hamstring curl (7 weights)l
2*12 rip chin
3*15 calves machine (8 weights)
3*30 tummy strokes
Recovery..

Felt tired afterwards, so planned the "shortie" home..
6 PM

Commute to work or back 37:00 [3] 13.1 km (21.2 kph) +74m
shoes: Merida Scultura 5000 (2017)

Such a yaki weather outside, so decided to cut short via Belmont
https://www.strava.com/activities/481018351
7 PM

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

Stretches

Thursday Jan 28, 2016 #

9 AM

Commute to work or back 52:00 [3] 20.3 km (23.4 kph) +95m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/480091932
5 PM

Spinning 45:00 [3] 17.0 km (2:39 / km)
shoes: Salomon Wings Pro

Hills
6 PM

Commute to work or back 42:00 [3] 17.1 km (24.4 kph) +64m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/480319502
Felt strong today, a bit excited about coming changes..

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

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