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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Sep 2, 2017:

activity # timemileskm+m
  Smart trainer6 6:37:34 95.82(14.5/h) 154.21(23.3/h) 977
  MTBO Race1 3:04:00 22.99(7.5/h) 37.0(12.1/h) 680
  MTB with a trailer2 1:02:00 9.2(6:45) 14.8(4:11) 139
  Foot orienteering1 39:00 2.05(19:01) 3.3(11:49) 105
  Exercises3 35:15
  Total13 11:57:49 130.06 209.31 1901

» now

Saturday Sep 2, 2017 #

Exercises 15 [3]

10 AM

Foot orienteering 39:00 [3] 3.3 km (11:49 / km) +105m 10:12 / km
shoes: Salomon Wings Pro

Foot orienteering event at Blackman Park running with Alon ..(-;

Met some Uringa friends..
4 PM

MTB with a trailer 52:00 [3] 12.3 km (4:14 / km) +129m 4:01 / km
shoes: GIANT XTC 29er 2016

Some fun times riding with the trailer around our home (La Perouse) Botany Bay... winter is almost done yay! Hopefully Ella will sleep well tonight so might go for the group ride...
6 PM

MTB with a trailer 10:00 [3] 2.5 km (4:00 / km) +10m 3:55 / km
shoes: GIANT XTC 29er 2016

From the play ground back home..
9 PM

Smart trainer (Road trainer) 1:15:00 [4] 19.6 km (15.7 kph)
shoes: Merida Scultura 5000 (2017)

Friday Sep 1, 2017 #

Exercises 15:00 [3]

10 PM

Smart trainer (Intervals Road trainer) 55:00 [4] 21.0 km (22.9 kph)
shoes: GIANT XTC 29er 2016

Started the mid range plan from now until the ACT champs which will be last race for 2017 excluding NSW summer league and maybe 1 race in the holly land.

Thursday Aug 31, 2017 #


Summary sprint MTBO race
Two control points where I lost time:
      CP7: I Was distracted by another (near by control point) and lost 30 seconds by riding towards the wrong one (Navigation error)
      CP 15: The control looked in the map like the finish control (several others had the same issues) so did not go to the right control point until realised it (3 min 12 second), lost my air stick capability as result of this, so punched manually afterwards.. (map reading issue)

30 second chain issues / mechanic
Total time loss was approx.: 3 minutes and 42 seconds
Time without mistakes and mechanics could have been:  37-38 minutes
My navigation was almost clean, map reading for CP15 could have been better, took me a while to realise it was not the finish control. Others also had the same issue.

Good things: almost clean from mistakes.. It is the 4th race in 2 years I have finished in top 3 places
Won 3 splits and 5 2nds...(-:

things to improve:

Map reading, took me a while to realise that CP15 was located somewhere else and not in the finish control
Can ride faster in the long legs..

My stats:

Distance: 11.8 km
Average speed: 17 kph
Elevation: 197 mt

Winner stats:

10 PM

Smart trainer (TrainerRoad) 1:15:00 [4] 35.0 km (28.0 kph)
shoes: Merida Scultura 5000 (2017)

Back to trainer road programme for 7 weeks plan..

Wednesday Aug 30, 2017 #


Legs are trashed this morning...
9 PM

Smart trainer (Hills session Zwift) 1:08:30 [4] 28.36 km (24.8 kph) +433m
shoes: Merida Scultura 5000 (2017)

Tuesday Aug 29, 2017 #

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

10 PM

Smart trainer (Zwift Richmond hills) 1:13:35 [4] 28.26 km (23.0 kph) +363m
shoes: Merida Scultura 5000 (2017)

Monday Aug 28, 2017 #

(rest day)


Recovery ride to follow..
9 PM

Smart trainer (Zwift London Flat - reco) 50:29 [4] 21.99 km (26.1 kph) +181m
shoes: Merida Scultura 5000 (2017)

Recovery ride - London flat course

Sunday Aug 27, 2017 #

9 AM

MTBO Race 3:04:00 [4] 37.0 km (12.1 kph) +680m
shoes: GIANT XTC 29er 2016

Everything went well until I had a massive collision with a low tree in my way to CP6...found my self laying on the ground for 2-3 minutes (thought about calling Craig) but then decided I am not going to loose my podium spot!!! Was completely faded after that, so just aimed to to finish the course. I had only 3.5 min advantage over Craig, but I knew after this incident the fight was over. And seriously I don't think many other people would have continued... Rosemary said it was a known hazard but they did not flag it at the time..anyhow..lost 12-13 min there and another 17 at CP13 which was one before the end with some massive climb (just was completely faded by that stage).

Overall, very pleased with the total two days...bitten Craig in both Sprint and Midfdle distance, and would have finished 2nd overall without this accident...

Great wknd of teaching, friends and MTBO, two months to keep working hard on fitness, Loosing weight and more navigation before the nationals...((-;

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