Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Jun 3, 2017:

activity # timemileskm+m
  Smart trainer5 5:45:55 95.18(16.5/h) 153.18(26.6/h) 212
  Commute to work or back5 2:07:00 22.43(10.6/h) 36.1(17.1/h) 313
  Time intervals urban2 1:48:57 24.81(13.7/h) 39.92(22.0/h) 381
  Physiotherapy 1 30:00
  Exercises1 20:00
  Urban cycling with road bike 1 12:00 1.99(9.9/h) 3.2(16.0/h) 59
  Running1 10:00 0.68(14:38) 1.1(9:05)
  Total14 10:53:52 145.09 233.5 965

«»
2:24
0:00
» now
SuMoTuWeThFrSa

Saturday Jun 3, 2017 #

6 PM

Smart trainer 1:30:00 [4] 41.1 km (27.4 kph)
shoes: Merida Scultura 5000 (2017)

Heavy watts session


https://www.strava.com/activities/1018657868




Friday Jun 2, 2017 #

10 PM

Time intervals urban (Zwift - hilly session ) 43:57 [4] 9.62 km (13.1 kph) +322m
ahr:97 max:139 shoes: Merida Scultura 5000 (2017)

11 PM

Exercises 20:00 [3]
shoes: Salomon Wings Pro

Thursday Jun 1, 2017 #

9 AM

Commute to work or back 24:00 [3] 6.3 km (15.8 kph) +89m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/1015218850

Physiotherapy 30:00 [3]
shoes: Salomon Wings Pro

6 PM

Commute to work or back 30:00 [3] 8.0 km (16.0 kph) +59m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/1015614177
11 PM

Smart trainer (Intervals session ) 1:00:00 [3] 24.6 km (24.6 kph)
ahr:118 max:146 shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/1015952100/overv...

Baird +2 is 3 sets of 5x90-second intervals at 120% FTP where recoveries between intervals are 1 minute long and recoveries between sets of intervals are 5 minutes long.

Wednesday May 31, 2017 #

9 AM

Commute to work or back 22:00 [3] 7.3 km (19.9 kph) +65m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/1013618256

Wet and cold brr
5 PM

Commute to work or back 23:00 [3] 7.3 km (19.0 kph) +52m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/1013985830

Seriously wet and cold, just wanted to get home...lucky to have a good trainer at home.
11 PM

Smart trainer (Zwift Watopia) 30:55 [4] 15.78 km (30.6 kph) +212m
ahr:108 max:154 shoes: Merida Scultura 5000 (2017)

Easy session today after 2 intense days..

https://www.strava.com/activities/1014337946

Tuesday May 30, 2017 #

6 PM

Commute to work or back 28:00 [3] 7.2 km (15.4 kph) +48m
shoes: Merida Scultura 5000 (2017)

Really cold today in Sydney...https://www.strava.com/activities/1012425938
10 PM

Smart trainer (TrainerRoad app) 1:15:00 [4] 33.2 km (26.6 kph)
ahr:120 max:146 shoes: Merida Scultura 5000 (2017)

Joe Devel +1 consists of 4 bigger sets of Anaerobic power repeats in various shapes & sizes, all consisting of microbursts of different work durations but the same 15-second recovery valleys.


Set 1 consists of 15-second On-segments at 150% FTP, set 2 consists of 30-second On-segments at 130% FTP, set 3 consists of 45-second On-segments at 120% FTP and set 4 consists of 18-second On-segments at 140% FTP.

https://www.strava.com/activities/1012820190
All recoveries between sets are a little over 7 minutes long.

Monday May 29, 2017 #

11 PM

Smart trainer (Watt Intervals) 1:30:00 [3] 38.5 km (25.7 kph)
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/1011371883

Sunday May 28, 2017 #

5 PM

Time intervals urban 1:05:00 [5] 30.3 km (28.0 kph) +59m
shoes: Merida Scultura 5000 (2017)

Laps inside Port Botany - the containers session
https://www.strava.com/activities/1009082138

Urban cycling with road bike 12:00 [3] 3.2 km (16.0 kph) +59m
shoes: Merida Scultura 5000 (2017)

Post training ride..

https://www.strava.com/activities/1009130232
11 PM

Running 10:00 [3] 1.1 km (9:05 / km)
shoes: Salomon Wings Pro

Physio running exercises at Chifley sport oval

« Earlier | Later »