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Training Log Archive: gudeso

In the 7 days ending Mar 30:

activity # timemileskm+m
  Gym3 4:57:00
  Road Trainer app5 4:15:00 67.11(3:48) 108.0(2:22) 97
  Exercises5 1:55:00
  Urban cycling with road bike 2 1:36:35 26.53(16.5/h) 42.7(26.5/h) 342
  Commute to work or back1 35:00 6.52(11.2/h) 10.5(18.0/h)
  Crit Race 1 24:26 7.97(19.6/h) 12.83(31.5/h) 64
  Total17 13:43:01 108.13 174.03 503
averages - weight:83kg

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Saturday Mar 30 #

7 AM

Gym 1:30:00 [3]
shoes: Salomon Wings Pro

Another rainy Saturday...


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
3 PM

Crit Race race 24:26 intensity: (26 @1) + (1:47 @2) + (2:43 @3) + (9:52 @4) + (9:38 @5) 12.83 km (31.5 kph) +64m
ahr:160 max:184 shoes: Merida Scultura 5000 (2017)

My first crit race this year, I think I ended up 5th with a few meters behind the sprinters..legs felt heavy after the gym but I led most of the race and enjoyed this...no money / prize today )-:
4 PM

Urban cycling with road bike 1:02:00 [3] 24.0 km (23.2 kph) +245m
shoes: Merida Scultura 5000 (2017)

Urban ride to Rose Bay to attend Alon's soccer festival https://www.strava.com/activities/2250699464#kudos

Friday Mar 29 #

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

9 PM

Road Trainer app 45:00 [4] 21.0 km (2:09 / km) +97m 2:06 / km
shoes: Merida Scultura 5000 (2017)

The plan called for 45 min intervals tonight... I do as she says...

Thursday Mar 28 #

Exercises 25:00 [3]

5 PM

Commute to work or back 35:00 [3] 10.5 km (18.0 kph)

Commute to CP and back + recovery ride
6 PM

Urban cycling with road bike 34:35 [5] 18.7 km (32.4 kph) +97m
ahr:156 max:182 weight:83kg shoes: Merida Scultura 5000 (2017)

5 laps @ Centennial Park, Simon from RBCC joined me... nothing like good training after an hectic day at work
https://strava.app.link/TtdpgLr9pV

Just 2 seconds short from my best time at CP, coming to Newcastle next week in strong form :))

Wednesday Mar 27 #

Exercises 25:00 [3]

9 PM

Road Trainer app 1:00:00 [4] 24.0 km (2:30 / km)
shoes: Merida Scultura 5000 (2017)

Another intervals session this time 6* 2 min at 135% FTP with 4 min recovery.

Tuesday Mar 26 #

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

9 PM

Road Trainer app 1:00:00 [4] 23.0 km (2:37 / km)
shoes: Merida Scultura 5000 (2017)

Intervals
5* 30 seconds 165% FTP
Followedby1 min of 92% FTP
Then recovery of 7 min between intervals

Monday Mar 25 #

7 PM

Gym (@DRLC) 1:45:00 [3]
weight:83kg 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




9 PM

Road Trainer app 30:00 [3] 13.0 km (2:18 / km)
shoes: Merida Scultura 5000 (2017)

30 minutes short endurance session just because It sound like...awesome:))

Sunday Mar 24 #

Exercises 15:00 [3]
weight:83kg

More tummy sets
7 AM

Gym 1:42:00 [3]
shoes: Salomon Wings Pro

Airport duties so no group ride today.,,

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
7 PM

Road Trainer app 1:00:00 [4] 27.0 km (2:13 / km)
shoes: Merida Scultura 5000 (2017)

Rain outside so intervals on the TrainerRoad

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