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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Sep 15, 2018:

activity # timemileskm+m
  Zwift4 3:41:50 55.54(4:00) 89.38(2:29) 1252
  Group cycling1 3:05:00 59.03(19.1/h) 95.0(30.8/h) 750
  Exercises7 2:30:00
  Crit Race 1 51:27 16.88(19.7/h) 27.17(31.7/h) 283
  Urban cycling with road bike 1 35:17 11.67(19.8/h) 18.78(31.9/h) 97
  Foot orienteering1 31:17 2.46(12:44) 3.96(7:54) 31
  Commute to work or back2 25:00 4.42(10.6/h) 7.11(17.1/h) 108
  Total16 11:39:51 150.0 241.4 2521
  [1-5]16 11:39:45

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SuMoTuWeThFrSa

Saturday Sep 15, 2018 #

Exercises 25:00 [3]

Note

I had some thoughts about another race in Heffron but 33C and tired legs...said no no....
6 AM

Crit Race race 51:27 [5] 27.17 km (31.7 kph) +283m
ahr:151 max:179 shoes: Merida Scultura 5000 (2017)

Race at East Creek Sydney Motorsport Park what an experience...got dropped in the last lap, but overall happy with my race and strength. Pictures in my strava.https://www.strava.com/activities/1841645002#comme...
9 AM

Foot orienteering race 31:17 intensity: (28 @2) + (5:52 @3) + (24:57 @4) 3.96 km (7:54 / km) +31m 7:37 / km
ahr:153 max:169 shoes: Salomon Wings Pro

FootO race at Willoughby, everything went well, until I reached the last control where I had a brian fade and did not realise what to do... spent 3-4 minutes on this rubbish but otherwise happy, especially given the fact I was after a tough race in the morning.

Friday Sep 14, 2018 #

Exercises 25:00 [3]

9 PM

Zwift 1:05:00 [3] 23.04 km (2:49 / km) +203m 2:42 / km
shoes: Merida Scultura 5000 (2017)

Volcano climb - easy spin tonight https://www.strava.com/activities/1840841877

Thursday Sep 13, 2018 #

Exercises 20:00 [3]

5 PM

Urban cycling with road bike 35:17 [4] 18.78 km (31.9 kph) +97m
ahr:135 max:163 shoes: Merida Scultura 5000 (2017)

Pretty pleased with my PR at Centennial Park 5 laps session today

Commute to work or back 13:00 [3] 4.25 km (19.6 kph) +26m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/1838270632
6 PM

Commute to work or back 12:00 [3] 2.86 km (14.3 kph) +82m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/1838270632

Wednesday Sep 12, 2018 #

Exercises 25:00 [3]

9 PM

Zwift 1:00:40 intensity: (44:09 @1) + (15:05 @2) + (30 @3) + (56 @4) 16.86 mi (3:36 / mi) +245m 3:27 / mi
ahr:97 max:135

Tuesday Sep 11, 2018 #

Exercises 25:00 [3]

11 PM

Zwift (Hills session UCI ) 1:04:10 intensity: (6 @0) + (11:13 @1) + (44:30 @2) + (5:55 @3) + (2:26 @4) 24.11 km (2:40 / km) +600m 2:22 / km
ahr:112 max:140 shoes: Merida Scultura 5000 (2017)

Monday Sep 10, 2018 #

Note
(rest day)

Exercises 25:00 [3]

5 PM

Zwift 32:00 [4] 15.1 km (2:07 / km) +204m 1:59 / km
shoes: Merida Scultura 5000 (2017)

Box hill climb
https://www.strava.com/activities/1831653981

Sunday Sep 9, 2018 #

Exercises 5:00 [3]

6 AM

Group cycling 3:05:00 [4] 95.0 km (30.8 kph) +750m
shoes: Merida Scultura 5000 (2017)

Finally a waterfall group ride with the top team! (-; gps died after 68 km

https://www.strava.com/activities/1828616178

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