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Training Log Archive: gudeso

In the 7 days ending Sep 30, 2017:

activity # timemileskm+m
  Smart trainer5 4:55:42 85.7(17.4/h) 137.91(28.0/h) 620
  Group cycling2 3:10:00 52.57(16.6/h) 84.6(26.7/h) 642
  Exercises5 1:08:00
  Commute to work or back1 46:00 6.84(8.9/h) 11.0(14.3/h) 172
  Urban cycling with MTB bike1 38:00 7.58(12.0/h) 12.2(19.3/h) 98
  Physio1 30:00
  MTBO training or field trip1 28:01 5.34(11.4/h) 8.59(18.4/h) 105
  Total16 11:35:43 158.02 254.31 1637

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Saturday Sep 30, 2017 #

Note

Did not feel well after the fast so took a day rest

Friday Sep 29, 2017 #

Exercises 13:00 [3]

11 PM

Smart trainer (Zwift intervals ) 55:00 [4] 26.5 km (28.9 kph) +141m
shoes: Merida Scultura 5000 (2017)

Although I am fasting due to Yom Kipur holiday, training still needs to be done...https://www.strava.com/activities/1207269321/share...

Thursday Sep 28, 2017 #

8 AM

Commute to work or back 46:00 [3] 11.0 km (14.3 kph) +172m
shoes: Merida Scultura 5000 (2017)

Commute from Gems to Physio then back to UNSW..https://www.strava.com/activities/1205032357/share...
9 AM

Physio 30:00 [3]
shoes: Salomon Wings Pro

After 17 months since the accident. today was my last offical physio session.. according to ICWA..
11 PM

Smart trainer (Zwift 20/40s intervals) 1:01:57 [3] 28.78 km (27.9 kph) +88m
ahr:105 max:129 shoes: Merida Scultura 5000 (2017)

Day 5, week 3 of the 4 weeks FTP boost plan

Wednesday Sep 27, 2017 #

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

9 PM

Smart trainer (Zwift endurance session) 1:00:32 [3] 23.88 km (23.7 kph) +60m
ahr:91 max:108 shoes: Merida Scultura 5000 (2017)

Week 3 day 4 of the 4 weeks FTP boost plan

Tuesday Sep 26, 2017 #

5 AM

Exercises 10:00 [3]

8 AM

Urban cycling with MTB bike 38:00 [3] 12.2 km (19.3 kph) +98m
shoes: GIANT XTC 29er 2016

Commute to Centennial..https://www.strava.com/activities/1201766855/share...
9 AM

MTBO training or field trip 28:01 [4] 8.59 km (18.4 kph) +105m

Centennial Park map, the opposite direction this time a bit more climbing..https://www.strava.com/activities/1201802736/share...
9 PM

Smart trainer (Zwift intervals ) 1:07:13 [4] 34.15 km (30.5 kph) +257m
ahr:116 max:135 shoes: Merida Scultura 5000 (2017)

Week 3, day 3, in 4 weeks FTP boost plan

Monday Sep 25, 2017 #

Note
(rest day)

Exercises 10:00 [3]

10 PM

Smart trainer (Zwift intervals ) 51:00 [4] 24.6 km (28.9 kph) +74m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/1201014921/share...

Sunday Sep 24, 2017 #

Exercises 20:00 [3]

6 AM

Group cycling 2:36:00 [4] 72.0 km (27.7 kph) +548m
shoes: Merida Scultura 5000 (2017)

RBCC group ride to Cornula https://www.strava.com/activities/1198382242/share...
9 AM

Group cycling 34:00 [3] 12.6 km (22.2 kph) +94m
shoes: Merida Scultura 5000 (2017)

Post coffee ride back home https://www.strava.com/activities/1198438926/share...

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