Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Mar 2, 2016:

activity	#	time	miles		km		+m
Commute to work or back	8	5:37:00	81.65	(14.5/h)	131.4	(23.4/h)	583
Fitness room	2	2:55:00
Urban cycling with road bike	2	2:48:00	40.89	(14.6/h)	65.8	(23.5/h)	543
MTB	1	1:50:00	15.53	(8.5/h)	25.0	(13.6/h)	416
Basketball	1	40:00
Foot orienteering event	1	17:47	1.91	(9:19)	3.07	(5:47)	58
Total	15	14:07:47	139.98		225.27		1600

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Wednesday Mar 2, 2016 #

Note

Flights are booked for round 1 yay (-;

8 AM

Commute to work or back 52:00 [3] 20.2 km (23.3 kph) +75m
shoes: Merida Scultura 5000 (2017)

Back to 20s routine, uneventfull and boring https://www.strava.com/activities/506754353

7 PM

Commute to work or back 48:00 [3] 20.5 km (25.6 kph) +78m
shoes: Merida Scultura 5000 (2017)

When I see all the traffic issues with cars around the campus, I feel so good that (I hate to use the car) and that this is the life style I want to maintain irrespective of where I work / live.. https://www.strava.com/activities/506777773

C • Curtin 2

Tuesday Mar 1, 2016 #

8 AM

Commute to work or back 43:00 [3] 15.1 km (21.1 kph) +65m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/505912366

5 PM

Commute to work or back 39:00 [3] 15.3 km (23.5 kph) +78m
shoes: Merida Scultura 5000 (2017)

Did not want to get tired before basketball

https://www.strava.com/activities/505970684

7 PM

Basketball 40:00 [3]

Tight win tonight with 26:24, I had great night with 8 points, 4 assists, yay..

Monday Feb 29, 2016 #

8 AM

Commute to work or back 39:00 [3] 14.0 km (21.5 kph) +65m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/505111751

5 PM

Fitness room 1:30:00 [3]
shoes: Salomon Wings Pro

12*3 legs press (105kg)
15*3 barbell squats (9kg)
3*12 Hamstring curl (7 weights)
2* 20 Step on bench. (10kg weights)
3* 20 step on bench with no weights
3*15 calves machine (9 weights)
3*30 tummy strokes and tummy machine 15*3

C • Why 7

7 PM

Commute to work or back 33:00 [3] 13.0 km (23.6 kph) +74m
shoes: Merida Scultura 5000 (2017)

Some dropping..https://www.strava.com/activities/505313038

Sunday Feb 28, 2016 #

4 PM

Urban cycling with road bike 1:39:00 [3] 35.3 km (21.4 kph) +348m
shoes: Merida Scultura 5000 (2017)

Headed to Freo with family and the in-laws, since there is no enougth space in the car, I volunteered to cycle to Little Creatures... stop in my way in Melon Hill to inivetigate why I have missed the turn down to CP2, I found out it was really well hidden and unless you were looking for it, was easy to miss, I have taken some pictures as wanted to have some tangible evidence, then kept south to Freo.
https://www.strava.com/activities/504203606

8 PM

Urban cycling with road bike 1:09:00 [3] 30.5 km (26.5 kph) +195m
shoes: Merida Scultura 5000 (2017)

No one wanted to cycle home, so I volunteered again.. made one of my best times from Freo back home https://www.strava.com/activities/504441496

Saturday Feb 27, 2016 #

Event: Swanbourne (Metro Series 2015-16)

9 AM

MTB 1:50:00 [2] 25.0 km (13.6 kph) +416m
shoes: GIANT XTC 29er 2016

Met Andrew at Morison rd Cnr for the John Forrest circuit, before the last climb he stuffed-up so we decided to keep east and go out near the quarry and back to the car through Red Hill... Too hot towards the end..:) https://www.strava.com/activities/503141330

4 PM

Foot orienteering event race 17:47 [2] 3.07 km (5:47 / km) +58m 5:17 / km
ahr:167 max:188 shoes: Salomon Wings Pro

The aim today was to finish before Ken and if I can, sneak a win. Indeed we were head to head most of the race, started with crowd at 22, then 6, then up to the hill picking 3, we both missed the short cut stairs going down to 2 so added unnecessary distance near the oval where we saw Bryan coming out of 2. Crossed the oval to 7, and then was standing as I was hesitant about picking 5 instead of 16. Luckily, I decided to pick 16, as soon as I picked 16, I have accelerated and overtook Ken and another two girls, I was only 40mt behind Michael Duffty but could not hold the pace and finished only 3rd. Surprisingly or not! Bryan did a good route choices today (better then mine) and managed to tie the series from no where! So, finished the all series 2nd which I am pretty happy with, now time to kick-off the MTBO season! Yay

https://www.strava.com/activities/503300579

Gi.. It has been a long day: cycling, swimming, orienteering and camping !(;

C • Route 2

Friday Feb 26, 2016 #

9 AM

Commute to work or back 50:00 [1] 20.1 km (24.1 kph) +75m
shoes: Merida Scultura 5000 (2017)

Back on the bike after a rest day..
https://www.strava.com/activities/502426353

5 PM

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

12*3 legs press (100kg)
15*3 barbell squats (9kg)
3*12 Hamstring curl (7 weights)
2* 20 Step on bench. (10kg weights)
3* 20 step on bench with no weights
3*15 calves machine (9 weights)
3*30 tummy strokes and tummy matchine 15*3

7 PM

Commute to work or back 33:00 [3] 13.2 km (24.0 kph) +73m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/502622283

Thursday Feb 25, 2016 #

Note
(rest day)

Legs needed a rest

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