Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Mar 9, 2019:

activity	#	time	miles		km		+m
Gym	2	3:15:00
Road Trainer app	4	3:00:00	48.34	(16.1/h)	77.8	(25.9/h)
Exercises	5	2:05:00
Urban cycling with road bike	2	1:30:00	32.36	(21.6/h)	52.08	(34.7/h)	230
MTB	1	41:08	7.46	(10.9/h)	12.0	(17.5/h)	184
Swimming intervals	1	22:00	0.47	(47:12)	0.75	(29:20)
Total	14	10:53:08	88.62		142.63		414

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Saturday Mar 9, 2019 #

7 AM

Gym (Legs session ) 1:30:00 [3]
shoes: Salomon Wings Pro

Early morning legs session, same same as Monday

4 PM

MTB 41:08 [3] 12.0 km (17.5 kph) +184m
ahr:166 max:185 shoes: Cannondale SI 2

Wet and Wylde MTB Park, no sub 40 yet, but I broke the PR for the first part of the lap... could have done it today! Bugger
https://strava.app.link/xal4PnRtUU

My excuses: gym session in the morning and low pressure tyres...well...this is worthy at least 69 seconds... so sub 40 it is :))

Friday Mar 8, 2019 #

Exercises 25:00 [3]

10 PM

Road Trainer app 30:00 [4] 12.8 km (25.6 kph)
shoes: Merida Scultura 5000 (2017)

Short session intervals at %105 FTP

https://www.strava.com/activities/2199032916

Thursday Mar 7, 2019 #

Exercises 25:00 [3]

6 PM

Urban cycling with road bike 27:00 [4] 11.2 km (24.9 kph) +81m
shoes: Merida Scultura 5000 (2017)

Went to CP for the usual laps, but had a flat tyre at the end of lap 3, rubish ! me forgot the canister at the Canonndale! https://strava.app.link/kJtjO27uRU Time includes the commute from home via UNSW pathway.

9 PM

Road Trainer app 30:00 [3] 12.0 km (24.0 kph)
shoes: Merida Scultura 5000 (2017)

Short session, to feel I have done something today!

Wednesday Mar 6, 2019 #

Exercises 25:00 [3]

8 PM

Road Trainer app 45:00 [3] 19.0 km (25.3 kph)
shoes: Merida Scultura 5000 (2017)

Endurance session - easy pissy that is what the program said! https://www.strava.com/activities/2194760975

Tuesday Mar 5, 2019 #

Exercises 25:00 [3]

5 PM

Road Trainer app (Intervals ) 1:15:00 [5] 34.0 km (27.2 kph)
shoes: Merida Scultura 5000 (2017)

With the NSW MTBO champs around the corner, it was time to kick some asses! 3 super sets of 120%-130% FTP 1min each intervals and 8 intervals in each set with 1min between intervals and 4-5 min between sets. I felt stron today ! Yay https://www.strava.com/activities/2192097291

Monday Mar 4, 2019 #

Swimming intervals 22:00 [3] 0.75 km (29:20 / km)

8 PM

Gym (Legs legs ) 1:45:00 [3]
shoes: Salomon Wings Pro

Warming up on a stationary bike
Leg press 3 sets of 190kg
Leg extension - 3 sets of 40kg
Leg curl - 3 sets of 40kg
Ball plank - 3sets 10 kg
Rowing - 3 sets
Lat machine - 3 sets of 40 kg
Tripes dips machine - 3 sets 40 kg (the less weight the harder)
Chest press machine / - 3 sets 10 kilo each arm
Jumping over a box - 3 sets of 8
Chin * 5
Tummy sets * 3

Sunday Mar 3, 2019 #

Urban cycling with road bike 1:03:00 [3] 25.4 mi (24.2 mph) +149m
shoes: Merida Scultura 5000 (2017)

Recovery ride at Centennial Park, used the new bicycle pathway between unsw to CP which is awesome.., picking up my strength back after horrible sickness times https://strava.app.link/A2yWBQUCKU

Exercises 25:00 [3]

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