Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Jun 17, 2019:

	activity	#	time	miles		km		+m
	Exercises	5	1:55:00
	MTB	1	1:16:00	7.46	(5.9/h)	12.0	(9.5/h)	183
	Foot orienteering	1	1:12:04	5.08	(14:12)	8.17	(8:49)	149
	Road Trainer app	2	1:10:00	21.93	(18.8/h)	35.3	(30.3/h)
	Urban cycling with road bike	2	1:01:57	15.91	(15.4/h)	25.6	(24.8/h)	18
	Gym	1	1:00:00
	Zwift	1	57:00	15.22	(3:45)	24.5	(2:20)	500
	Commute to work or back	2	55:00	12.01	(13.1/h)	19.33	(21.1/h)	101
	MTBO training or field trip	1	22:24	2.15	(5.8/h)	3.46	(9.3/h)	67
	Total	15	9:49:25	79.76		128.36		1018
averages - weight:83kg

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Monday Jun 17, 2019 #

Note

Interesting splits! look like I won 4 splits and one 2nd. bad staring though!
https://www.attackpoint.org/racesplits.jsp/race_31...

C • Split analysis 4

Road Trainer app 45:00 [3] 22.0 km (29.3 kph)
shoes: Merida Scultura 5000 (2017)

3 sets of 312 watts / 5 reps 1 min recovery https://www.strava.com/activities/2457416602

Exercises 25:00 [3]

Sunday Jun 16, 2019 #

10 AM

Zwift 57:00 [3] 24.5 km (2:20 / km) +500m 2:07 / km
shoes: Merida Scultura 5000 (2017)

Wet day in Sydney, so jumped on the zwit to cycle in the Austrian alps https://www.strava.com/activities/2453321761#kudos

Saturday Jun 15, 2019 #

Exercises 25:00 [3]

3 PM

Foot orienteering race (Greys Point) 1:12:04 8.17 km (8:49 / km) +149m 8:05 / km
ahr:149 max:177 shoes: Salomon Wings Pro

FootO bush event at Greys Point, definitely the longest run I have ever had in orienteering. Mostly was along tracks with occasionally going into the thick bush. Spent too much time on looking for #2 and #3, such a long slog to #6 (over 20 min split) with tough climb over the scar to #7. Not like MTBO, setters kept the controls well hidden, with me being the last starter I was a bit disadvantaged.

Surprisingly, I have finished 8th from 17, so pretty happy with this. Only a few events before heading overseas, starting to look for events in July, unfortunately no MTBO events in July unless I jump to Europe.

4 PM

MTBO training or field trip 22:24 3.46 km (9.3 kph) +67m
ahr:132 max:155 shoes: Cannondale SI 2

Planned to ride at Loftus afterwards, so picked controls for the Illawarra organisers, such a fun day in the bush! (-;

Moderate - Splits

Friday Jun 14, 2019 #

Note

Interesting to look on the 2009 results http://www.mtbo.info/ I actually think Gal Cohen did well! Met him last year in one of the mtbo events in Il

C • Great site 6

Exercises 25:00 [3]

9 PM

Urban cycling with road bike 40:00 [4] 15.0 km (22.5 kph)
shoes: Merida Scultura 5000 (2017)

Now that my FTP is much higher, doing 120%-130% intervals is seriously tough! https://www.strava.com/activities/2449129922 And it is also Friday night and I am nackered. Time includes warm down

Thursday Jun 13, 2019 #

Urban cycling with road bike 21:57 [3] 10.6 km (29.0 kph) +18m
ahr:144 max:177 weight:83kg shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/2446210300 5 laps training at Heffron Park, with 5 kg work bag, I reckon that would be 10% factor of my speed

9 AM

Commute to work or back 24:00 [3] 9.0 km (22.5 kph) +80m
shoes: Merida Scultura 5000 (2017)

Commute to UNSW https://www.strava.com/activities/2445847820

6 PM

Commute to work or back 31:00 [3] 10.33 km (20.0 kph) +21m
shoes: Merida Scultura 5000 (2017)

Commute to Heffron and from heffron to Little Bay

9 PM

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

Legs session at DRLC

Wednesday Jun 12, 2019 #

Exercises 20:00 [3]

10 PM

Road Trainer app (Ramp Test (FTP test)) 25:00 [4] 13.3 km (31.9 kph)
shoes: Merida Scultura 5000 (2017)

20% improvement from last test (3 months ago) so I guess this is positive...

https://www.strava.com/activities/2444137512

Tuesday Jun 11, 2019 #

Exercises 20:00 [3]

2 PM

MTB (H2O mtb Park ) 1:16:00 [4] 12.0 km (9.5 kph) +183m
shoes: Cannondale SI 2

The pain of teaching on Saturdays...:))
https://strava.app.link/FbOSZPxMqX

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