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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Sep 9:

activity # timemileskm+m
  Smart trainer5 5:28:55 92.33(16.8/h) 148.6(27.1/h) 547
  Group cycling1 2:22:59 41.63(17.5/h) 67.0(28.1/h) 380
  MTB2 1:13:00 14.98(12.3/h) 24.1(19.8/h) 305
  Exercises5 1:10:00
  MTBO training or field trip1 45:00 7.64(10.2/h) 12.3(16.4/h) 194
  Commute to work or back1 33:00 6.21(11.3/h) 10.0(18.2/h) 129
  Urban cycling with road bike 1 32:00 7.33(13.7/h) 11.8(22.1/h) 117
  Total16 12:04:54 170.13 273.8 1672

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Saturday Sep 9 #

Exercises 15:00 [3]
shoes: Salomon Wings Pro

4 PM

MTBO training or field trip 45:00 [4] 12.3 km (16.4 kph) +194m
shoes: GIANT XTC 29er 2016

After short session with Alon in the pump track, Yael left me at Wylde MTB Park for MTBO training... hoped to have at least 2 laps.. but darkness came fast and it was also 14km ride to the closest train station which is Leppington so I took what I could.. always happy to ride there!
6 PM

MTB 42:00 [4] 13.8 km (19.7 kph) +218m
shoes: GIANT XTC 29er 2016

Longer than expected ride to Leppington train station, it is very rural part of west Sydney and I have enjoyed the sunset ride..
7 PM

MTB 31:00 [3] 10.3 km (19.9 kph) +87m
shoes: Merida Scultura 5000 (2017)

I have realised that dropping my self in Mascot will save time, then only 10km back home.. still chiley nights..

Friday Sep 8 #

Exercises 15:00 [3]

9 PM

Smart trainer (Endurance session Zwift) 1:06:00 [3] 30.7 km (27.9 kph) +100m
shoes: Merida Scultura 5000 (2017)

Day 4
of the 4four weeks programme - endurance session

Thursday Sep 7 #

9 PM

Smart trainer (Intervals ) 1:04:52 [4] 31.1 km (28.8 kph) +101m
shoes: Merida Scultura 5000 (2017)

Day 3 in the 4 weeks programme .. entered today to the Sydney to the Gong event on November 5th

Wednesday Sep 6 #

Exercises 10:00 [3]
shoes: Salomon Wings Pro

8 AM

Commute to work or back (Commute ride via Marubra ) 33:00 [3] 10.0 km (18.2 kph) +129m
shoes: Merida Scultura 5000 (2017)
Marubra Hills

Funny M40 looks at the moment more competitive than M21
11 PM

Smart trainer (Zwift intervals day 2 o) 1:01:42 [4] 28.12 km (27.3 kph) +80m
shoes: Merida Scultura 5000 (2017)

Day 2 of the 4 weeks programme...

So many MTBO events until the end of the year..,mmm need to convince Yael to go to NZ

Tuesday Sep 5 #

Exercises 15:00 [3]
shoes: Salomon Wings Pro

10 PM

Smart trainer (Intervals Zwift ) 53:21 [4] 25.17 km (28.3 kph) +164m
shoes: Merida Scultura 5000 (2017)

Strong work..

Monday Sep 4 #

(rest day)

10 PM

Smart trainer (Recovery ride) 1:23:00 [3] 33.5 km (24.2 kph) +102m
shoes: Merida Scultura 5000 (2017)

Recovery ride after legs were trashed for 24 hrs ...

Sunday Sep 3 #

Exercises 15:00 [3]
shoes: Salomon Wings Pro


Summary Middle distance event
Link to the split results:
Three control points where I lost time:
      CP1: Went out fast from the start line but was not focused and wasted time to go back and forth until corrected myself (Navigation error) [3.53 min]
      CP 3: Should have taken the entry point closer to the cemetery but was not sure it actually exist and instead took the entry closer to the creek which took longer time (2.33 min)route choice
- CP12 – Was hesitant where to go and took 1-2 minutes to re-orient my self to the next CP (3.25 min)

Total time loss was approx.: 9 minutes
Time without mistakes and mechanics could have been:  1hr 19-20 min
My navigation was not smooth as in the sprint distance and in some occasions I could have picked better route choices, speed was good in some of the long legs. My fitness is good enough so I can push more..(especially in the single leading to CP 8 and 9 where there was no navigation challenge at all..

Good things: Once again I am 4th in the middle distance, so it is consistent but I believe I can be much faster

Things to improve: Always take the first control slowly but confidently set the focus into orienteering mode correctly. Take more risk (ride faster where possible), aim for 60 min and hence avoid my usual 70 min brain fade.. 9 minutes’ time loss is too much. Shouldn’t be more than 1-2 minutes and my average speed can be higher

My stats:

Distance: 20.3 km
Average speed: 14.5 kph
Elevation: 288 mt

Winner stats:

Distance 16.0km
• Time: 59 min
• Climb: 253m
Speed 16kmh
5 AM

Group cycling 2:22:59 [4] 67.0 km (28.1 kph) +380m
shoes: Merida Scultura 5000 (2017)

Back to group ride routine...strong wind over the Botany Bay - hard work! Better coffee afterwards ((-;
9 AM

Urban cycling with road bike 32:00 [3] 11.8 km (22.1 kph) +117m
shoes: Merida Scultura 5000 (2017)

Post coffee ride back legs are trashed after intense session yesterday on the trainer.. and strong wind today.., good stuff!

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