Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Jul 23, 2017:

activity	#	time	miles		km		+m
Smart trainer	4	4:05:30	70.61	(17.3/h)	113.64	(27.8/h)	397
Commute to work or back	7	2:42:00	30.26	(11.2/h)	48.7	(18.0/h)	377
MTB	1	1:30:02	14.84	(9.9/h)	23.89	(15.9/h)	372
Road bike criterium race	1	38:49	13.07	(20.2/h)	21.03	(32.5/h)	4
Time intervals urban	1	38:00	11.81	(18.6/h)	19.0	(30.0/h)	152
Exercises	2	35:00
Foot orienteering event	1	30:28	1.71	(17:49)	2.75	(11:04)	15
Urban cycling with road bike	2	30:00	6.42	(12.8/h)	10.33	(20.7/h)	32
Total	17	11:09:49	148.72		239.34		1349

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Sunday Jul 23, 2017 #

10 AM

MTB (Wylde MTB 1st lap) 44:01 [4] 11.94 km (16.3 kph) +186m
shoes: GIANT XTC 29er 2016

Legs were trashed from the crit race the day before, so I knew it won't be an early group ride today, did ok time in the first lap but did not really have the flow !

MTB 46:01 [4] 11.94 km (15.6 kph) +186m
shoes: GIANT XTC 29er 2016

Was tiered and legs were not there, so just made another lap for the protocol, had to stop towards the end because of chain issues...yet still Wylde MTB park is the best Sydney can offer in 40-45 min travel time distance.. should pay a visit at H2o and Manly soon

Saturday Jul 22, 2017 #

Event: WA MTBO Middle Distance Championships - Kalamunda Circuit

Urban cycling with road bike 15:00 [3] 4.7 km (18.8 kph) +32m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/1095323469

10 AM

Foot orienteering event race 30:28 [2] 2.75 km (11:04 / km) +15m 10:47 / km
shoes: Salomon Wings Pro

Foot orienteering at Philip Park, nice event by Barbara Hill. First time ever I have paid for parking to attend Orienteering event, Sydney!!!!!

2 PM

Road bike criterium race race (Heffron Park Race) 38:49 [4] 21.03 km (32.5 kph) +4m
shoes: Merida Scultura 5000 (2017)

SO, TODAY I lost the peloton in lap 4 but with very hard work i managed to rejoin them in lap 8 from 10, entered to the last sprint 1st but probably started too early and faded towards the end of the long stretch...so ended up 4th which I am pretty happy with, got also a nice cycling hat as a prize..happy days ((-:

Urban cycling with road bike 15:00 [3] 3.5 mi (14.0 mph)
shoes: Merida Scultura 5000 (2017)

Friday Jul 21, 2017 #

9 AM

Commute to work or back (MTB ) 24:00 [3] 7.0 km (17.5 kph) +57m
shoes: GIANT XTC 29er 2016

https://www.strava.com/activities/1093659030/share...

6 PM

Commute to work or back (MTB commute ) 29:00 [3] 8.0 km (16.6 kph) +63m
shoes: GIANT XTC 29er 2016

Pretty stressful week at work, happy to reach to the wknd...in one piece.
https://www.strava.com/activities/1094014582/share...

10 PM

Smart trainer (FTP * 2 intervals - Zwift) 55:00 [4] 28.0 km (30.5 kph)
shoes: Merida Scultura 5000 (2017)

Thursday Jul 20, 2017 #

9 AM

Commute to work or back 23:00 [3] 7.3 km (19.0 kph) +65m
shoes: Merida Scultura 5000 (2017)

Seriously cold..very hard to get out of the causy blanket...https://www.strava.com/activities/1092118595

6 PM

Commute to work or back 25:00 [3] 7.5 km (18.0 kph) +61m
shoes: Merida Scultura 5000 (2017)

Really cold and windy outside, took ANZAC Pde straight back home https://www.strava.com/activities/1092508464

9 PM

Exercises 15:00 [3]

11 PM

Smart trainer (Zwift UCI Richmond USA) 35:22 [4] 17.95 km (30.5 kph) +143m
shoes: Merida Scultura 5000 (2017)

Wednesday Jul 19, 2017 #

Exercises 20:00 [3]

9 AM

Commute to work or back 23:00 [3] 7.2 km (18.8 kph) +57m
shoes: Merida Scultura 5000 (2017)

F... cold https://www.strava.com/activities/1090451404/share...

5 PM

Time intervals urban (5 laps at centennial ) 38:00 [4] 19.0 km (30.0 kph) +152m
shoes: Merida Scultura 5000 (2017)

Wednesday's laps at centennial park https://www.strava.com/activities/1090876485/share... strong wind and cold!

Commute to work or back 10:00 [3] 2.5 km (15.0 kph) +20m
shoes: Merida Scultura 5000 (2017)

From unsw to centennial https://www.strava.com/activities/1090836356/share... crap construction work for the light rail! At Anzac ode

6 PM

Commute to work or back 28:00 [3] 9.2 km (19.7 kph) +54m
shoes: Merida Scultura 5000 (2017)

From centennial to home https://www.strava.com/activities/1090906370/share...

Tuesday Jul 18, 2017 #

11 PM

Smart trainer (Zwift) 1:05:08 [4] 30.19 km (27.8 kph) +254m
ahr:70 max:79 shoes: Merida Scultura 5000 (2017)

My heart rate strap is piece of crap!

C • Change the battery. 11

Monday Jul 17, 2017 #

9 PM

Smart trainer (Endurance session ) 1:30:00 [3] 37.5 km (25.0 kph)
shoes: Merida Scultura 5000 (2017)

Last session of my 2 months road trainer programme, still need to work on loosing weight, core stability and orienteering skills
https://www.strava.com/activities/1087824483

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