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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending May 19:

activity # timemileskm+m
  Zwift4 4:52:19 52.61(5:33) 84.66(3:27) 2388
  Exercises6 2:10:00
  MTBO Race2 1:53:57 14.83(7.8/h) 23.86(12.6/h) 278
  Swimming 1 32:00 0.62(51:30) 1.0(32:00)
  Total13 9:28:16 68.06 109.53 2666

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Saturday May 19 #

8 AM

MTBO Race race (3rd M40 ) 31:00 [5] ***** 7.46 km (14.4 kph) +24m
ahr:157 max:189 shoes: Cannondale SI 2

Control point where I had a time loss Time loss Reason for time loss
#2 39 seconds Sub optimal route choice
#4 31 seconds Hesitation and sub optimal route choice
#8 48 seconds Hesitation with this control and spent too much time looking on the map while not moving
#15 40 seconds Overshot my turn
#18 20 seconds Hesitation

Highlights

 Splits where I won or was on the top 3 mostly when we were in the open space where I could ride faster, seems hard work is finally pays off http://obasen.orientering.se/winsplits/online/en/d...
 In nine control points I was on top 3 and I won 3 splits overall
 Speed in across the open space was good
 I managed to slow myself down and made good navigation in the built area, some previous FootO sprint experience paid off.

Things to improve

 Map reading / very hard to see some of the control numbers
 Make quicker decision and execute!


Time: 31:27, 1.23 behind winner
Speed average: 14.4
Climb: 24 mt
Heart rate: average 157, max Hight: 215
Rank in the race: 3rd
https://www.attackpoint.org/sessiondata.jsp?sessio...



Overall, a good event with potential to win it, had I were less hesitant..
1 PM

MTBO Race 1:22:57 intensity: (1:37 @2) + (1:35 @3) + (39:05 @4) + (40:40 @5) 16.4 km (11.9 kph) +254m
ahr:167 max:195 shoes: Cannondale SI 2

Control point where I had a time loss Time loss Reason for time loss
#1 7 minute 22 seconds Not stopping and taking better look on the map next to the pond where exactly was the the control
#11 1 minute 53 seconds Not stopping and taking better look on the map (map reading) so took the wrong spur
#12 37 seconds The track was indistinct so took a while to find it

Highlights

 Splits http://obasen.orientering.se/winsplits/online/en/d...
 I have done a lot of mistakes in this event (including not stopping in key points and sub optimal route choices) but is still managed to get pretty close to others, perhaps says something good about the level of my fitness

Things to improve

 Map reading especially stopping in places where more detailed reading is required like in the clearing next to control 4 and 5
 Start first control slowly, I messed control 1 as I did not stop next to the pond to understand where was the control
 I took control 5 and 6 in the wrong order
 I took the a suboptimal route to control 7 via the fence track which was horrible route choice
 I should have taken the direct route choice to #9 by simply go down and up


Time: 1 hr21 , 1.23 behind winner
Speed average: 12kph
Climb: 294
Heart rate: average 167, max Hight: 195
Rank in the race: 6th
https://www.attackpoint.org/log.jsp/user_13944

Formal results: 6th



This is the event where I should learn the most, because I simply could have done it much better!!! Stop read the map before complex areas such as #5-#6, don’t hesitate to shortcut not using tracks when it is allowed (yesterday we had open space area where we could go everywhere) and I did not do it good enough.

Friday May 18 #

Note
(rest day)

Transit to QLD

Exercises 20:00 [3]

Thursday May 17 #

Exercises 25:00 [3]

10 PM

Zwift 47:10 [3] 10.66 km (4:26 / km) +283m 3:54 / km
ahr:98 max:126 shoes: Merida Scultura 5000 (2017)

Light intervals,

Everything is packed for QLD trip, first time I remove a front wheel of a lefty...it is all learning !

Wednesday May 16 #

Exercises 20:00 [3]

10 PM

Zwift 1:31:08 [3] 39.21 km (2:19 / km) +389m 2:13 / km
shoes: Merida Scultura 5000 (2017)

Intervals

Tuesday May 15 #

Exercises 20:00 [3]

9 PM

Zwift intervals 1:03:29 [3] 13.39 km (4:44 / km) +400m 4:07 / km
ahr:65 max:100 shoes: Merida Scultura 5000 (2017)

Monday May 14 #

Exercises 25:00 [3]

7 PM

Swimming 32:00 [3] 1.0 km (32:00 / km)

Went to UNSW swimming pool tonight instead of DRLC

Sunday May 13 #

Exercises 20:00 [3]

9 PM

Zwift 1:30:32 [3] 21.4 km (4:14 / km) +1316m 3:14 / km
ahr:98 max:115 shoes: GIANT XTC 29er 2016

Windy and rainy day, so only zwift today

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