Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Sep 23, 2017:

activity	#	time	miles		km		+m
Smart trainer	5	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
Exercises	4	1:10:00
Urban cycling with MTB bike	2	1:04:00	11.68	(11.0/h)	18.8	(17.6/h)	132
Commute to work or back	2	1:04:00	12.8	(12.0/h)	20.6	(19.3/h)	170
MTBO training or field trip	1	26:00	4.85	(11.2/h)	7.8	(18.0/h)	119
Total	14	11:13:13	145.15		233.59		1906

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Saturday Sep 23, 2017 #

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...

C • What is Emily's top tip? 4

4 PM

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

Ride to a barbi party..https://www.strava.com/activities/1196917851/share...

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, 2017 #

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, 2017 #

9 AM

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

https://www.strava.com/activities/1193834181/share...

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, 2017 #

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, 2017 #

Note
(rest day)

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

Sunday Sep 17, 2017 #

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...

C • MTB coach 8

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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