Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Dec 29, 2018:

activity	#	time	miles		km		+m
Urban cycling with road bike	6	10:21:00	134.26	(13.0/h)	216.07	(20.9/h)	2063
Exercises	7	2:55:00
Foot orienteering event	5	2:34:45	12.69	(12:12)	20.42	(7:35)	367
Group cycling	1	2:08:00	33.55	(15.7/h)	54.0	(25.3/h)	496
Total	18	17:58:45	180.5		290.49		2926

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Saturday Dec 29, 2018 #

Event: 2018 Xmas 5days Day 3 - The Clay Pan- Beacon Hill

Exercises 25:00 [3]

9 AM

Foot orienteering event race (Xmass Carnival day 3 ) 44:59 [4] 5.6 km (8:02 / km) +86m 7:27 / km
ahr:149 max:175 shoes: Salomon Wings Pro

Well, today was a good day!

After missing a race yesterday I came highly motivated to give a good performance. Indeed it was, I felt confident throughout the race and managed to find all the tricky controls in the complex areas with a lot of patience in reading the map. Completed the bush area and went to the urban part. One of the things I could have done better was to pick control 20 and 4 after 18 instead of going back. I also found out that 17 was not punched even though I visited there. So, essentially should have had 230-240 points etc.

Nevertheless, I was happy with the race and especially with my time 44:59 seconds, 1 second to spare (-: happy days....legs are now crashed.

Had a bit of a chat with Dent who obviously cleared the course with 300 points.

https://imgur.com/gallery/H1Lk5kQ
Map link

5 PM

Urban cycling with road bike 1:39:00 [3] 30.5 km (18.5 kph) +369m
shoes: Merida Scultura 5000 (2017)

Recover ride - my legs are crashed...https://www.strava.com/activities/2041395559#kudos

Friday Dec 28, 2018 #

Event: 2018 Xmas 5days Day 2 - Centennial Park

Exercises 25:00 [3]

Note

Looks like it is back to the gym next week, as it this time of the yea ...3-4 months until April.

9 AM

Foot orienteering event race (Garden map XMASS Carnival) 16:33 [4] 2.5 km (6:37 / km) +25m 6:18 / km
ahr:150 max:168 shoes: Salomon Wings Pro

Garden map, could probably run a bit faster, a few hesitations around #8 but no major issues otherwise.

Urban cycling with road bike 15:00 [3] 4.67 km (18.7 kph) +35m
shoes: Merida Scultura 5000 (2017)

Ride to CP, too late!!!

10 AM

Foot orienteering event race (Bush map - XMASS Carnival) 22:26 [4] 2.5 km (8:58 / km) +38m 8:20 / km
ahr:142 max:163 shoes: Salomon Wings Pro

Bush map, just took this tricky part a bit slow, no major issues, some hesitations around control 14 but managed to find all the controls relatively smooth in a very complex area of the bush. Again, maybe too conservative but I know my running pace will improve. Seems like I won the finish control split, which is nice given I came last on the garden map.

Despite the fact I live very close to Centennial Park, I arrived too late and did not have time to start the Rock map ))-;

3 PM

Urban cycling with road bike 1:24:00 [3] 18.9 km (13.5 kph) +164m
shoes: Merida Scultura 5000 (2017)

Yael sent me to pick some gifts from Ultimo, rubish city to cycle, but at least I have paid a visit to the bicycle shop at St Peter. So, no more noise on my road bike yay

Thursday Dec 27, 2018 #

Event: 2018 Xmas 5Days Day 1 - Milson Park, Kirribilli

Exercises 25:00 [3]

Note

#2 xmass is early tomorrow morning at Centennial so decided to not to do zwift tonight

6 PM

Foot orienteering event race (Score event - xmass 1) 49:47 [3] ** 7.8 km (6:23 / km) +169m 5:45 / km
ahr:153 max:174 shoes: Salomon Wings Pro

First XMASS event pretty pleased with my plan and execution, could have avoided the 50 points penalty by turning correctly in the finish control. A few people including myself did not find the vague track that was crossing the luna park, I think I finished 140ish from over 320 contestants so pretty happy. Met Marina, Fedor, Carolyn and Mackies so felt like MTBO national event. https://www.strava.com/activities/2037650745/overv... Map image in my strava link.

7 PM

Foot orienteering event 21:00 [3] 2.01 km (10:27 / km) +49m 9:19 / km
shoes: Salomon Wings Pro

Informal Footo with Alon using the mini line map! https://www.strava.com/activities/2037681705

Wednesday Dec 26, 2018 #

Exercises 25:00 [3]

5 PM

Urban cycling with road bike 2:18:00 [4] 45.0 km (19.6 kph) +672m
shoes: Merida Scultura 5000 (2017)

Cottage Point climb (solo) then back to UNSW via Mosman and CBD
https://www.strava.com/activities/2035718961
The first bit is 14% slope>>> insane... Also, kids enjoyed the ice pool! win win

Tuesday Dec 25, 2018 #

Exercises 25:00 [3]

5 AM

Urban cycling with road bike 1:18:00 [4] 27.0 km (20.8 kph) +470m
shoes: Merida Scultura 5000 (2017)

Marshal duties at the Martin Chimes triathlon https://www.strava.com/activities/2034033481#kudos

Monday Dec 24, 2018 #

Exercises 25:00 [3]

5 PM

Urban cycling with road bike 3:27:00 [5] 90.0 km (26.1 kph) +353m
shoes: Merida Scultura 5000 (2017)

Solo to cape Sol-ander.... oh oh oh
https://www.strava.com/activities/2032795625
Very strong southernly meant very hard work in the way back to the airport! Good times https://www.strava.com/activities/2032795625

Sunday Dec 23, 2018 #

Exercises 25:00 [3]

6 AM

Group cycling 2:08:00 [4] 54.0 km (25.3 kph) +496m
shoes: Merida Scultura 5000 (2017)

It was wet so we decided to stay local https://www.strava.com/activities/2030500238

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