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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending May 5, 2018:

activity # timemileskm+m
  Zwift5 5:12:48 61.25(5:06) 98.57(3:10) 1333
  Urban cycling with road bike 3 3:36:02 53.74(14.9/h) 86.48(24.0/h) 436
  Exercises5 2:05:00
  criterium1 38:02 13.34(21.0/h) 21.47(33.9/h) 60
  Foot orienteering1 24:40 1.28(19:21) 2.05(12:01) 34
  MTB with a trailer1 20:00 1.86(10:44) 3.0(6:40) 23
  Total15 12:16:32 131.47 211.57 1886
  [1-5]15 12:15:49

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SuMoTuWeThFrSa

Saturday May 5, 2018 #

Note

Wow what a great performance by Tom Demoulin taking stage 1 in Jerusalem by 2 seconds.

Exercises 25:00 [3]

10 AM

Foot orienteering race 24:40 intensity: (17:44 @2) + (6:55 @3) + (1 @4) 2.05 km (12:01 / km) +34m 11:06 / km
ahr:124 max:151 shoes: Salomon Wings Pro

FootO at Castle Hill, running with Alon https://www.strava.com/activities/1549972197 he came 4th from 12 participants in his category
2 PM

criterium race 38:02 [5] 21.47 km (33.9 kph) +60m
ahr:148 max:185 shoes: Merida Scultura 5000 (2017)

Wow, what a race, today I had the strength in my legs, sat on 3rd /4th the all race and responded well to any break away...just peeped on the finish line to loose the podium spot. Very happy with the result.

Urban cycling with road bike (Warm up) 23:00 [3] 5.44 km (14.2 kph) +26m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/1550082746
3 PM

Urban cycling with road bike (post race home) 13:00 [3] 4.5 km (20.8 kph) +31m
shoes: Merida Scultura 5000 (2017)

5 PM

MTB with a trailer 20:00 [3] 3.0 km (6:40 / km) +23m 6:25 / km
shoes: GIANT XTC 29er 2016

To make the day perfect, I added MTB for the end ...

Friday May 4, 2018 #

Exercises 25:00 [3]
shoes: Merida Scultura 5000 (2017)

10 PM

Zwift 1:02:21 intensity: (43 @0) + (13:01 @1) + (45:07 @2) + (3:30 @3) 13.34 km (4:40 / km) +377m 4:06 / km
ahr:104 max:131 shoes: Merida Scultura 5000 (2017)

Thursday May 3, 2018 #

Exercises 25:00 [3]

Note

How exciting the Giro De Italia starting tomorrow in Jerusalem ! Absolutely perfect.... for the first time cycling academy the first professional group is competing.


C • Giro 2
7 PM

Zwift 1:31:23 [4] 23.99 km (3:49 / km) +634m 3:22 / km
ahr:101 max:131 shoes: Merida Scultura 5000 (2017)

Climbing, climbing and climbing...

The lefty fork arrived today, right on time! since Yael was in Melbourne all week, I already told her I won't be home this wknd...(-; putting some effort before QLD.

Wednesday May 2, 2018 #

Exercises 25:00 [3]

9 PM

Zwift 1:28:53 [4] 40.84 km (2:11 / km) +216m 2:07 / km
ahr:106 max:138 shoes: Merida Scultura 5000 (2017)

Tuesday May 1, 2018 #

Exercises 25:00 [3]

9 PM

Zwift 58:07 [3] 14.24 km (4:05 / km) +94m 3:57 / km
ahr:93 max:113 shoes: Merida Scultura 5000 (2017)

10 PM

Zwift 12:04 [4] 6.16 km (1:57 / km) +12m 1:56 / km
ahr:111 max:142 shoes: Merida Scultura 5000 (2017)

Monday Apr 30, 2018 #

Note
(rest day)

Sunday Apr 29, 2018 #

3 PM

Urban cycling with road bike 3:00:02 [4] 76.54 km (25.5 kph) +379m
ahr:131 max:165 shoes: Merida Scultura 5000 (2017)

Late ride to Cape Solander, one of my fav places in south Sydney, very strong head wind today.

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