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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Apr 6:

activity # timemileskm+m
  Urban cycling with road bike 1 2:54:00 36.17(12.5/h) 58.21(20.1/h) 597
  MTBO event2 2:23:12 15.7(6.6/h) 25.26(10.6/h) 330
  Road Trainer app2 2:00:00 32.99(3:38) 53.1(2:16)
  Gym1 1:45:00
  Exercises3 1:15:00
  Zwift1 47:00 12.43(3:47) 20.0(2:21) 264
  Total10 11:04:12 97.29 156.57 1191

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Saturday Apr 6 #

9 AM

MTBO event race (Sprint race) 52:23 intensity: (23 @1) + (43 @2) + (16:03 @3) + (31:51 @4) + (3:23 @5) 8.56 km (9.8 kph) +93m
ahr:154 max:178 shoes: Cannondale SI 2

Control point where I had a time loss Time loss Reason for time loss
#1 1 min 11 seconds Hesitation
#4 3 min 2 seconds Hesitation a
#6 25 seconds Hesitation
#18 1 min 17 seconds Navigation mistake


Total time loss: 5 min 56 seconds

Highlights

Win splits
http://obasen.orientering.se/winsplits/online/en/d...
 Felt more confident after leaving the maze

Things to improve

 Map reading
 Memorising the map


Time: 52:17, 9 min and 2 seconds behind winner
Speed average: 10 (winner's (MRS) speed was 12KPH) does sprint need to be sprint?
Climb: 139 mt

Rank in the race: 5th




Overall, not a bad execution with some potential to improve as I had to stop so many times, did not really manage to use my legs in that race. While 5th place from 10 riders in the M40 category is not a bad result, I do expect more than myself!



2 PM

MTBO event race 1:30:49 [4] 16.7 km (11.0 kph) +237m
ahr:161 max:181 shoes: Cannondale SI 2

Control point where I had a time loss Time loss Reason for time loss
#3 3 min 47 seconds Sub optimal route choice
#5 2 min and 6 seconds Sub optimal route choice
#13 50 seconds Hesitation
#14 49 seconds Hesitation
#15 6 min 49 seconds Navigation error and map reading issue
#16 1 min 55 seconds Hesitation


Total time loss: 15 min 45 seconds


Win splits
http://obasen.orientering.se/winsplits/online/en/d...



Things to improve

 Map reading
 Route choices


Time: 1 hr 31 min, 20 min seconds behind winner
Speed average: 11.6kph, Winner’s speed 13.9 KPH while distance was the same.

Rank in the race: 5th


Starting the race with a mechanical issue (tubeless) not a nice way. Main issue was with control 15 as I struggled to find it, certainly would have been easier if I was in the flow (as I lost almost 7 minutes just on this control). My route choice to #5 was not impressive either. A lot of work needs to be done on better map reading and to try challenge the National series in QLD.



Friday Apr 5 #

Note
(rest day)

Thursday Apr 4 #

Exercises 25:00 [3]

9 PM

Zwift 47:00 [4] 20.0 km (2:21 / km) +264m 2:12 / km

Tapering

Wednesday Apr 3 #

Exercises 25:00 [3]

9 PM

Road Trainer app 1:00:00 [4] 19.3 km (3:07 / km)
shoes: Merida Scultura 5000 (2017)

Last intervals session for this week, tough work but feel good about this!
https://www.strava.com/activities/2262004587

Tuesday Apr 2 #

Exercises 25:00 [3]

Core ex
9 PM

Road Trainer app 1:00:00 [4] 33.8 km (1:47 / km)
shoes: Merida Scultura 5000 (2017)

3 * 7 intervals of 130% FTP 15 seconds recovery between efforts, tough work before tapering from Thursday

https://www.strava.com/activities/2259315654

Monday Apr 1 #

7 PM

Gym 1:45:00 [3]

It was time to change the program, so had 1 on 1 instructor working with me.. this will be used until July 2019 when we are going overseas

Sunday Mar 31 #

4 PM

Urban cycling with road bike 2:54:00 [4] 58.21 km (20.1 kph) +597m
ahr:105 max:159 shoes: Merida Scultura 5000 (2017)

We had lunch with friends at Crows Nest, then Andrew Power was suddenly entering the scene..good chat about the M40 field. With so much rain, it will be muddy wknd that's for sure...


Family trip to West Head, afterwards Yael dropped me there and I cycled back home, when arriving to Manly wharf I was told there are no ferries to Watson Bay anymore, so picked the fast ferry to Circular Quay and then rode home. Great scenery ride in fact one of the best rides Sydney can offer! https://www.strava.com/activities/2254095876#kudos

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