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Training Log Archive: gudeso

In the 7 days ending Mar 23:

activity # timemileskm+m
  Urban cycling with road bike 1 4:28:00 66.49(14.9/h) 107.0(24.0/h) 1226
  Road Trainer app3 2:30:00 49.73(3:01) 80.03(1:52)
  Exercises5 2:05:00
  Gym1 1:40:00
  MTBO event1 1:18:05 10.73(8.2/h) 17.27(13.3/h) 105
  MTBO training or field trip1 1:00:00 7.0(7.0/h) 11.27(11.3/h) 259
  Swimming intervals1 26:00 1.0(26:00) 1.61(16:10)
  Total12 13:27:05 134.94 217.17 1590

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Saturday Mar 23 #

Exercises 25:00 [3]

4 PM

MTBO training or field trip 1:00:00 [3] 7.0 mi (7.0 mph) +259m
shoes: GIANT XTC 29er 2016

Mtbo field trip at Lansdowne park for an extended sprint event, such a great place to run that event!
https://strava.app.link/59rAnt53hV

Friday Mar 22 #

Exercises 25:00 [3]
shoes: Salomon Wings Pro

7 AM

Urban cycling with road bike 4:28:00 [5] 107.0 km (24.0 kph) +1226m
shoes: Merida Scultura 5000 (2017)

Tour the Macarthur- great to ride at rural NSW, beatiful. Much better than UNSW office! https://strava.app.link/NPN8WjI5fV

Thursday Mar 21 #

Exercises 25:00 [3]

9 PM

Road Trainer app 1:00:00 [5] 31.5 km (1:54 / km)
shoes: Merida Scultura 5000 (2017)

130% FTP intervals, long ride tomorrow hopefully without rain

Wednesday Mar 20 #

Exercises 25:00 [3]

9 PM

Road Trainer app 30:00 [3] 14.0 mi (2:09 / mi)
shoes: Merida Scultura 5000 (2017)

The plan called for an easy short endurance ride today, so given I had a hard and long day at work... I do what I am told to!
Friday I am off from work and doing the Macarthur tour with some lads from RBCC

RP told me Victoria has 4 national events, tempting to do another M21... in the sprint. Anthony Jones (Vic) and MRS (NSW) seem in good form this year, so better to collect as much points if I want to protect the title this year!
https://www.strava.com/activities/2226705901

Tuesday Mar 19 #

Road Trainer app 1:00:00 [3] 26.0 km (2:18 / km)

Intervals

Exercises 25:00 [3]

Monday Mar 18 #

7 PM

Swimming intervals 26:00 [3] 1.0 mi (26:00 / mi)

Swimming @ DRLC
8 PM

Gym 1:40:00 [3]
shoes: Salomon Wings Pro

Warming up on a stationary bike
Leg press 3 sets of 200kg
Leg extension - 3 sets of 45kg
Leg curl - 3 sets of 45kg
Ball plank - 3sets 11 kg
Rowing - 3 sets of 250 mt
Lat machine - 3 sets of 45 kg
Tripes dips machine - 3 sets 30 kg (the less weight the harder)
Chest press machine / - 3 sets 15 kilo each arm
Jumping over a box - 3 sets of 10
Chin * 5
Tummy sets * 3

Sunday Mar 17 #

9 AM

MTBO event race 1:18:05 intensity: (11 @1) + (2:23 @2) + (11:21 @3) + (1:00:20 @4) + (3:50 @5) 17.27 km (13.3 kph) +105m
ahr:155 max:178 shoes: GIANT XTC 29er 2016

Not my best navigation today at the line course some 3 min mistake at 207 and hesitations at 206 (reach to the map changer after 40 min instead of 35 at the ver least) much faster in the score event... and seems I won a map board :)) yay

Time loss of 1min at #207 taking unnecessary longer route
Time loss of 2.5 min to #208 as took the clearing rd by mistake
Time loss of 2 min to #234 as took the wrong turn

These small mistakes effected my ability to pick more controls..but I was happy with the score part as I felt I was fast.


XTC was fine but not fast as the Cannondale

With missing BOSS1, DQLF in boss 2, and missing 51 points opportunity but with great performance at Boss 5, I have not had a good result in the overall series only top 10 (next year will aim for top 5), however I am very encouraged after Boss 5, and going to give a good fight this year.

https://strava.app.link/ThRANJDN7U

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