Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending May 8, 2016:

activity	#	time	miles		km		+m
Commute to work or back	4	3:16:00	46.79	(14.3/h)	75.3	(23.1/h)	318
MTB	1	2:11:54	11.56	(5.3/h)	18.6	(8.5/h)	313
Time intervals urban	1	1:23:00	19.26	(13.9/h)	31.0	(22.4/h)	80
Intervals + urban cycling with mtb bike	1	1:01:00	15.53	(15.3/h)	25.0	(24.6/h)	68
Urban cycling with road bike	1	47:00	7.52	(9.6/h)	12.1	(15.4/h)	114
Foot orienteering event	1	15:00	1.06	(14:12)	1.7	(8:49)
Exercises	1	10:00
Total	10	9:03:54	101.72		163.7		893

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Sunday May 8, 2016 #

Event: WA MTB XCO Rd 2 (Kalamunda Circuit)

8 AM

MTB 2:11:54 [2] 18.6 km (8.5 kph) +313m
ahr:119 max:166 shoes: GIANT XTC 29er 2016

CF circuit with the usuall suspects Andrew and Nick, I smashed x files
today while Nick was kicking some asses in Muffin Top. We stopped near the highway to Dell to watch the XO race, and saw groups A to C racing in the first loop, Tricky was there but I did not see Duncan. Trails were very compacted today due to the rain in the past few days, so it was super fast and fun..(;

C • Funk'n 3

Saturday May 7, 2016 #

Event: Nav Dash - Canning Vale College

3 PM

Foot orienteering event 15:00 [2] 1.7 km (8:49 / km)
shoes: Salomon Wings Pro

Planned to do the short course competitively and the easy course with Alon. But the play date in Kings Park never ended on time so we came around pretty late, so just did the easy course informally, with Alon running most of the course and punch ..:) https://www.strava.com/activities/568053408

4 PM

Time intervals urban 1:23:00 [3] 31.0 km (22.4 kph) +80m
shoes: GIANT XTC 29er 2016

Headed back home from Canning Vale college, first 20km warm up, then once arrived to the leach hwy pathway, I commenced the TT session for 6km which went well ..:) I felt strong and fast, especially after 2 days of feeling cold and sick.

then another 4km recovery back home..https://www.strava.com/activities/568054007

6 PM

Exercises 10:00 [3]

Streches

Thursday May 5, 2016 #

9 AM

Commute to work or back 56:00 [2] 20.2 km (21.6 kph) +87m
shoes: GIANT XTC 29er 2016

Took the XTC to work..https://www.strava.com/activities/565769118

6 PM

Commute to work or back 55:00 [3] 21.0 km (22.9 kph) +76m
shoes: GIANT XTC 29er 2016

Another long day..https://www.strava.com/activities/566106962

Wednesday May 4, 2016 #

9 PM

Urban cycling with road bike 47:00 [2] 12.1 km (15.4 kph) +114m
shoes: Merida Scultura 5000 (2017)

Busy evening with the kids, so took a late ride session.. Unfortunately just as I crossed the corridor between Roe st and Perth arena there was a slippery layer of what ever material it was on top of the cement + wetness due to the rain, and my wheel did not hold! Pretty bad fall, I thought I broke my right hand in the beginning but all is well. Few hundred meters after, the derailleur fell and that was the official end of my ride for tonight. Multi tool was left in my XTC bike, so couldn't change to single speed:( now I am in the train back home..https://www.strava.com/activities/565145330

Be careful when u cycle there in the rain

Tuesday May 3, 2016 #

6 PM

Intervals + urban cycling with mtb bike 1:01:00 [2] 25.0 km (24.6 kph) +68m
shoes: Merida Scultura 5000 (2017)

Intervals (pyramid 1):

10km warm up
500m/500m
1000m/1000m
1500m/1500m
2000m/2000n

Recovery 5km
https://www.strava.com/activities/563852915

Monday May 2, 2016 #

8 AM

Commute to work or back 37:00 [2] 14.0 km (22.7 kph) +77m
shoes: Merida Scultura 5000 (2017)

Wow! after more than 5 weeks of parental leave i am back at work...i can't believe it.

https://www.strava.com/activities/562671952

6 PM

Commute to work or back 48:00 [3] 20.1 km (25.1 kph) +78m
shoes: Merida Scultura 5000 (2017)

Long day of workshops or meetings and catch ups..Late departure not surprised.. https://www.strava.com/activities/562926668

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