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Training Log Archive: gudeso

In the 7 days ending Sep 23:

activity # timemileskm+m
  Smart trainer5 5:12:13 89.72(17.2/h) 144.39(27.7/h) 723
  Urban cycling with road bike 1 2:17:00 26.1(11.4/h) 42.0(18.4/h) 762
  Exercises4 1:10:00
  Urban cycling with MTB bike2 1:04:00 11.68(11.0/h) 18.8(17.6/h) 132
  Commute to work or back2 1:04:00 12.8(12.0/h) 20.6(19.3/h) 170
  MTBO training or field trip1 26:00 4.85(11.2/h) 7.8(18.0/h) 119
  Total14 11:13:13 145.15 233.59 1906

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Saturday Sep 23 #

Exercises 15:00 [3]

2 PM

Urban cycling with MTB bike 30:00 [3] 8.8 km (17.6 kph) +64m
shoes: GIANT XTC 29er 2016

As always, annoying ride to Centennial Park https://www.strava.com/activities/1196867897/share...
3 PM

MTBO training or field trip (Sprint MTBO training) 26:00 [4] 7.8 km (18.0 kph) +119m
shoes: GIANT XTC 29er 2016

Deliberate practice as per Emily's top tip...((-; strong wind and a lot of people so couldn't push to my maximum... good training though, tried to seat low and focused on my navigation flow.

Centennial Park map in my strava..https://www.strava.com/activities/1196881685/share...
4 PM

Urban cycling with MTB bike 34:00 [3] 10.0 km (17.6 kph) +68m
shoes: GIANT XTC 29er 2016

9 PM

Smart trainer (Zwift session) 1:10:00 [4] 29.1 km (24.9 kph) +170m
shoes: Merida Scultura 5000 (2017)

Week 3 day 1 in the 4 weeks ftp boost plan ..https://www.strava.com/activities/1197585760/share...

Friday Sep 22 #

Exercises 20:00 [3]

10 PM

Smart trainer (Zwift) 1:01:20 [4] 28.52 km (27.9 kph) +116m
ahr:110 max:125 shoes: Merida Scultura 5000 (2017)

Zwift - Watopia - 4wk FTP Booster Week 2 Day 7

Thursday Sep 21 #

9 AM

Commute to work or back (Marubra Hills) 39:00 [3] 13.4 km (20.6 kph) +170m
shoes: Merida Scultura 5000 (2017)

8 PM

Commute to work or back 25:00 [3] 7.2 km (17.3 kph)
shoes: Merida Scultura 5000 (2017)

10 PM

Smart trainer (Zwift intervals ) 59:36 [4] 29.82 km (30.0 kph) +86m
ahr:113 max:131 shoes: Merida Scultura 5000 (2017)

Tuesday Sep 19 #

Exercises 20:00 [3]

9 PM

Smart trainer (Zwift intervals session ) 1:00:00 [4] 29.0 km (29.0 kph) +102m
shoes: Merida Scultura 5000 (2017)

Day 5 week 2 of the 4 weeks FTP boost plan https://www.strava.com/activities/1191325461

Monday Sep 18 #

Note
(rest day)

Real rest day for a change ... wow 7 MTBO events in October that's cool!

Sunday Sep 17 #

Note

Registered now to the Sydney to the Gong event with UNSW team (-; yay another jersey to my growing collection..
8 AM

Urban cycling with road bike 2:17:00 [3] 42.0 km (18.4 kph) +762m
shoes: Merida Scultura 5000 (2017)

Hills ride to Valclause with a lecture by the holyland national MTB coach coming from Cairns..https://www.strava.com/activities/1187445742/share...
10 PM

Smart trainer (Endurance session Zwift) 1:01:17 [4] 27.95 km (27.4 kph) +249m
shoes: Merida Scultura 5000 (2017)

Week 2, day 4 of the 4 weeks FTP boost plan

Exercises 15:00 [3]

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