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Training Log Archive: gudeso

In the 7 days ending Dec 9, 2019:

activity # timemileskm+m
  Urban cycling with road bike 6 6:17:00 88.42(14.1/h) 142.3(22.6/h) 453
  MTBO Race1 1:17:37 10.65(8.2/h) 17.14(13.2/h) 300
  Commute to work or back2 55:00 11.05(12.1/h) 17.79(19.4/h) 155
  Zwift1 24:00 6.21(3:52) 10.0(2:24) 80
  Foot orienteering1 19:45 1.5(13:07) 2.42(8:09) 1
  Total11 9:13:22 117.84(4:42) 189.65(2:55) 989

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Monday Dec 9, 2019 #

9 AM

Commute to work or back (Commute to work) 28:00 [3] 8.59 km (18.4 kph) +77m
shoes: Cannondale road bike

https://www.strava.com/activities/2920859749#kudos
6 PM

Commute to work or back 27:00 [3] 9.2 km (20.4 kph) +78m
shoes: Cannondale SI 2

Commute back home https://www.strava.com/activities/2921252730#kudos
9 PM

Zwift 24:00 [3] 10.0 km (2:24 / km) +80m 2:18 / km
shoes: Cannondale road bike

Zwift https://www.strava.com/activities/2921472704 session

Sunday Dec 8, 2019 #

Event: BOSS Season 2019/2020 Event 3 Hawkemount South
 
8 AM

MTBO Race race 1:17:37 intensity: (20 @1) + (2:48 @2) + (20:37 @3) + (51:46 @4) + (2:06 @5) 17.14 km (13.2 kph) +300m
ahr:152 max:179 shoes: Cannondale SI 2

Finally, done a BOSS event where I was relatively happy with...41 points gross result with 2.5 min penalty.. could easily do 45/46 today but lost some time at control #206 for no particular reason, however I recovered from this and made a really fast score event and picked many points. With 8 minutes to spare I got motivated by the fact Tim was passing me to the 5 points cluster in the south east of the map, so I decided that I can do it, and indeed it paid off, I have picked 5 important points and lost 3 by running late, so overall gained 2. Looking on this in retrospect, I could have taken the closer cluster which was worthy 6 points and not running late at all. In this scenario, I would have finished with 42 points similar to MRS. Anyhow, I am pretty happy with today’s race and it is certainly my best one in the BOSS season, now that I showed that I can occasionally navigate, let's make sure I get to the top 5 nxt time!
4 PM

Foot orienteering race 19:45 intensity: (40 @1) + (13:35 @2) + (4:55 @3) + (35 @4) 2.42 km (8:09 / km) +1m 8:08 / km
ahr:122 max:145 shoes: Cannondale SI 2

FootO running with both Alon and Ella on the pram..

Friday Dec 6, 2019 #

Note
(rest day)

Jet lagged

Thursday Dec 5, 2019 #

6 AM

Urban cycling with road bike (Freo Loop) 1:40:00 [3] 44.0 km (26.4 kph) +198m
shoes: Cannondale SI 2

My last ride in Perth for this trip had to be Freo loop
https://strava.app.link/
Great coffee with Nick at Applecross

Although if I had more time I would have gone to the hills. Missed Perth so much, great to be here as always.. now back to bushfires and Boss3...
2 PM

Urban cycling with road bike 30:00 [3] 9.0 mi (18.0 mph)
shoes: Cannondale SI 2

From UWA to the causeway bridge, returning the bike

Wednesday Dec 4, 2019 #

Urban cycling with road bike 32:00 [3] 9.0 mi (16.9 mph)
shoes: Cannondale SI 2

To UWA and back to hotel
6 AM

Urban cycling with road bike 1:47:00 [3] 33.0 km (18.5 kph) +166m
shoes: Cannondale SI 2

Around east Perth with Jeremey https://strava.app.link/t1zfOHqd91

Tuesday Dec 3, 2019 #

9 AM

Urban cycling with road bike (Richard Beagley's circuit) 1:32:00 [3] 31.68 km (20.7 kph) +89m
ahr:90 max:127 shoes: Cannondale SI 2

Meeting Richard Beagley's at Applecross then back to the hotel, not nice to find out that Kwinana track is closed....

so hot in Perth OMG https://www.strava.com/activities/2907474936#kudos
C • Kwinana PSP 3
5 PM

Urban cycling with road bike 16:00 [3] 4.65 km (17.4 kph)
shoes: Cannondale SI 2

From UWA to the hotel https://www.strava.com/activities/2907869274#kudos

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