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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Sep 28:

activity # timemileskm+m
  Urban cycling with road bike 2 1:50:12 30.39(16.5/h) 48.9(26.6/h) 324
  Gym1 1:30:00
  Zwift1 1:18:00 17.4(4:29) 28.0(2:47) 492
  Exercises3 1:15:00
  MTBO training or field trip2 1:00:15 9.19(9.1/h) 14.78(14.7/h) 204
  Foot orienteering1 56:01 4.09(13:41) 6.59(8:30) 227
  Road Trainer app1 45:00 8.08(10.8/h) 13.0(17.3/h)
  Commute to work or back1 30:00 9.0(18.0/h) 14.48(29.0/h)
  Total11 9:04:28 78.14 125.75 1247
  [1-5]11 9:03:25

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Saturday Sep 28 #

Exercises 25:00 [3]

3 PM

MTBO training or field trip (Temptation creek map) 40:00 [3] 8.81 km (13.2 kph) +156m
ahr:125 max:157 shoes: Cannondale SI 2

MTBO training @ Loftus, the A3 map board made issues again, luckily i brought a spare map board with me, so switched it afterwards..
4 PM

MTBO training or field trip (Sprint) 20:15 [4] 5.97 km (17.7 kph) +48m
shoes: Cannondale SI 2

Switched to the A4 map board, this time things went well, speed was better, so happy. map in my strava

Friday Sep 27 #

9 AM

Commute to work or back 30:00 [3] 9.0 mi (18.0 mph)
shoes: Cannondale System Six Ultegra

5 PM

Urban cycling with road bike 33:12 [5] 18.9 km (34.2 kph) +97m
shoes: Cannondale System Six Ultegra

Thursday Sep 26 #

Exercises 25:00 [3]

10 PM

Zwift (Yorkshire *2 climb) 1:18:00 [3] 28.0 km (2:47 / km) +492m 2:34 / km
shoes: Cannondale road bike

Wednesday Sep 25 #

Road Trainer app (Intervals ) 45:00 [3] 13.0 km (17.3 kph)
shoes: Cannondale road bike

Exercises 25:00 [3]

Tuesday Sep 24 #

Note
(rest day)

ACT work travel, too tiered to train

Monday Sep 23 #

Gym 1:30:00 [3]

Sunday Sep 22 #

7 AM

Urban cycling with road bike (Tour De East - anticlock) 1:17:00 [3] 30.0 km (23.4 kph) +227m
shoes: Cannondale System Six Ultegra

Did not want to kill my legs before FootO https://www.strava.com/activities/2729093904#kudos

I am surprised I did not do a record in Torrington st climb..)-;
11 AM

Foot orienteering race (Metro League @ Mulgoa) 45:00 [5] 5.41 km (8:19 / km) +183m 7:07 / km
ahr:167 max:182 shoes: Salomon Wings Pro

I have continued my good weekend, and did good navigation today. Struggled a bit it at control 2, but given I was the last starter I did not benefit to watch all runners go in and out etc. Possibly could have had 2-3 min better overall. Ended up 5th in my division and was pretty happy with this!

Foot orienteering race 11:01 intensity: (1:03 @0) + (12 @1) + (1:47 @2) + (6:13 @3) + (1:46 @4) 1.17 km (9:23 / km) +44m 7:54 / km
ahr:138 max:162 shoes: Salomon Wings Pro

Ran with Alon the very easy course, Alon won the race..So Uringa really did well today in both Div 2, Div 5, Easy and Very easy courses Yay! Afterwards, I had only 5 min to run again to the start line for my race...

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