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Training Log Archive: gudeso

In the 7 days ending Jun 20, 2018:

activity # timemileskm+m
  Zwift3 3:11:49 46.03(4:10) 74.08(2:35) 629
  Urban cycling with road bike 3 2:53:00 36.41(12.6/h) 58.59(20.3/h) 607
  Exercises7 2:35:00
  Crit Race 1 38:59 13.23(20.4/h) 21.29(32.8/h) 3
  Hike1 32:00 1.24(25:45) 2.0(16:00)
  Swimming intervals1 27:00 0.62(43:27) 1.0(27:00)
  Total14 10:17:48 97.53 156.96 1239
  [1-5]14 10:17:15

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ThFrSaSuMoTuWe

Wednesday Jun 20, 2018 #

Note

Finally I found some time to write the long distance summary in Victoria and analysis>>>



Control point where I had a time loss Time loss Reason for time loss
#2 53 seconds Did not take optimal route choice, instead I took the faster road from the west side
#4 2 minutes and 6 seconds Just being hesitant of where was the correct turn towards 4
#8 54 seconds I took a bit longer route choice to 8, could have shortcut
#12 40 seconds Just some hesitations around the fork before the control
#13 44 seconds Took the route back instead of climbing from the junction of the tracks

Highlights

 Splits http://obasen.orientering.se/winsplits/online/en/d...



Things to improve

 Route choices, I think I was still in the middle distance state of mind of “avoiding dashed lines is optimal…”
 Although not huge amount of time loss, the splits suggest I did not take good route choices in that event. I don’t think I was in the zone, and did not ride fast enough during this race…otherwise I can’t explain this gap in the time…



Time: 2 hr5 , 24 min behind winner
Speed average: 15.8kph
Climb: 701m
Heart rate: average 167, max Hight: 195
Rank in the race: 3rd
https://www.strava.com/activities/1613415562

Formal results: 3rd



In this event I was still in the state of mind of the middle distance, did not take good route choices and even if I did not loose significant time I was not fast enough or was not pushing myself hard enough


Well, there is plenty of time now to train until October!
C • Where is... 3

Exercises 25:00 [3]

10 PM

Zwift (Box hill climb) 1:03:49 intensity: (26:49 @1) + (31:06 @2) + (1:54 @3) + (4:00 @4) 25.08 km (2:33 / km) +144m 2:28 / km
ahr:102 max:142 shoes: Merida Scultura 5000 (2017)

Tuesday Jun 19, 2018 #

Zwift (London circuit) 1:08:00 [3] 25.0 km (2:43 / km) +275m 2:35 / km
shoes: Merida Scultura 5000 (2017)

Box hill climb

Exercises 25:00 [3]

Monday Jun 18, 2018 #

Note
(rest day)

Exercises 25:00 [3]

Sunday Jun 17, 2018 #

Exercises 20:00 [3]

3 PM

Urban cycling with road bike 2:18:00 [4] 49.99 km (21.7 kph) +552m
ahr:123 max:163 shoes: Merida Scultura 5000 (2017)

Hills session, from Cape Watson to La Perouse and back..

Saturday Jun 16, 2018 #

Exercises 20:00 [3]
shoes: Merida Scultura 5000 (2017)

2 PM

Urban cycling with road bike 15:00 [3] 4.3 km (17.2 kph) +29m
shoes: Merida Scultura 5000 (2017)

Warming up ride to Heffron Park https://www.strava.com/activities/1641115591
3 PM

Crit Race race 38:59 intensity: (33 @0) + (4 @1) + (4:10 @2) + (7:17 @3) + (15:07 @4) + (11:48 @5) 21.29 km (32.8 kph) +3m
ahr:156 max:189 shoes: Merida Scultura 5000 (2017)

Back to Heffron Park racing, 2nd time in a row I finish 4th on the line... a bit disappointed of missing the podium yet still great race... this time two riders block me in the final stretch / sprint and by the time I slowed down to overtake them from the right side the top 3 went 3/4 mt away, I have managed to line up with the 3rd on the finish line.

good results are coming.
4 PM

Urban cycling with road bike (Back from Heffron) 20:00 [3] 4.3 km (12.9 kph) +26m
shoes: Merida Scultura 5000 (2017)

Friday Jun 15, 2018 #

Zwift 1:00:00 [3] 24.0 km (2:30 / km) +210m 2:24 / km

Easy climb session

Exercises 20:00 [3]

Thursday Jun 14, 2018 #

Exercises 20:00 [3]

4 PM

Hike 32:00 [3] 2.0 km (16:00 / km)
shoes: Salomon Wings Pro

Walking a long the Greenway with Ella, measuring air quality https://www.strava.com/activities/1637480167
9 PM

Swimming intervals 27:00 [3] 1.0 km (27:00 / km)

Evening swimming @ DRLC

Thursdays are the new Mondays?

500mt breast strokes
250mt back strokes
250mt free style

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