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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Feb 17:

activity # timemileskm+m
  Commute to work or back5 2:14:00 26.16(11.7/h) 42.1(18.9/h) 355
  Zwift2 1:56:15 31.95(3:38) 51.42(2:16) 849
  Exercises4 1:30:00
  MTBO Race1 1:16:50 11.9(9.3/h) 19.16(15.0/h) 167
  Intervals + urban cycling with mtb bike1 36:53 11.74(19.1/h) 18.89(30.7/h) 77
  MTB with a trailer1 29:51 1.97(15:11) 3.16(9:26) 6
  Foot orienteering event1 27:16 1.66(16:23) 2.68(10:11) 5
  Total14 8:31:05 85.38 137.4 1459

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Saturday Feb 17 #

Exercises 20:00 [3]

6 PM

Foot orienteering event race 27:16 [3] 2.68 km (10:11 / km) +5m 10:05 / km
ahr:116 max:136 shoes: Salomon Wings Pro

FootO with Alon at Camden

MTB with a trailer 29:51 [4] 3.16 km (9:26 / km) +6m 9:21 / km
ahr:99 max:117 shoes: GIANT XTC 29er 2016

Post event ride with the trailer, had a bit of chat with Robbert Prentice

Friday Feb 16 #

Note

Summary of MTBO race BOSS 5,

Slow start at CP1 (201) took a longer route choice to gain some confidence
Sub optimal route choice from CP206 to CP207, track was in bad condition and from some reason I thought I was on a parallel track. Probably, lost 4-5 minutes in both controls, critical time for the score 2nd part. Even though I fell from the bike during the score part, I have been fast especially in the climbs, and with a bit more focus could have easily gain another 5-7 points. Otherwise, happy with this race and expect to improve even more during BOSS 6.
8 AM

Commute to work or back 35:00 [3] 10.4 km (17.8 kph) +122m
shoes: Merida Scultura 5000 (2017)

Commute via Maroubra beach this morning...https://www.strava.com/activities/1409470679
5 PM

Commute to work or back 27:00 [3] 8.2 km (18.2 kph) +61m
shoes: Merida Scultura 5000 (2017)

Thursday Feb 15 #

Exercises 25:00 [3]

10 PM

Zwift (Intervals ) 56:15 [4] 14.55 mi (3:52 / mi) +729m 3:21 / mi
ahr:111 max:136 shoes: Merida Scultura 5000 (2017)

High watt session

Wednesday Feb 14 #

Exercises 25:00 [3]

8 AM

Commute to work or back 32:00 [4] 10.0 km (18.8 kph) +127m
shoes: Merida Scultura 5000 (2017)

Commute to work via Maroubra Hills. https://www.strava.com/activities/1406404402
5 PM

Commute to work or back 10:00 [3] 2.5 km (15.0 kph) +20m
shoes: Merida Scultura 5000 (2017)

From UNSW to Centennial Park
6 PM

Intervals + urban cycling with mtb bike 36:53 [4] 18.89 km (30.7 kph) +77m
shoes: Merida Scultura 5000 (2017)

And this why I luv the cycling culture in Australia, absolutely perfect training tonight after work. Just joined a random group for 5/6 laps around centennial park, everyone smiling and friendly, cycling lane is safe and belong just to the cyclists, good pace, casual chat, 2 laps of leading the pelahton, rest sitting back and enjoying the work! Good training ((-; session.
7 PM

Commute to work or back 30:00 [3] 11.0 km (22.0 kph) +25m
shoes: Merida Scultura 5000 (2017)

From centennial back home...

Tuesday Feb 13 #

Exercises 20:00 [3]

10 PM

Zwift 1:00:00 [3] 28.0 km (2:09 / km) +120m 2:06 / km
shoes: Merida Scultura 5000 (2017)

Zwift intervals

Monday Feb 12 #

Note
(rest day)

Sunday Feb 11 #

9 AM

MTBO Race race 1:16:50 [4] 19.16 km (15.0 kph) +167m
ahr:159 max:186 shoes: GIANT XTC 29er 2016

First MTBO race of 2018, pretty pleased with my race today... ended up 8th in the linescore event...summary to follow.

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