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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Feb 18, 2019:

activity # timemileskm+m
  Road Trainer app3 3:30:00 51.69(14.8/h) 83.18(23.8/h)
  Gym2 3:15:00
  Exercises5 2:00:00
  MTBO Race1 1:16:14 12.04(9.5/h) 19.37(15.2/h) 228
  Urban cycling with road bike 1 35:09 11.62(19.8/h) 18.7(31.9/h) 69
  Commute to work or back1 30:00 3.11(6.2/h) 5.0(10.0/h)
  Swimming 1 25:00 0.22(1:54:57) 0.35(1:11:26)
  Foot orienteering event1 22:13 2.16(10:17) 3.48(6:23) 57
  Total13 11:53:36 80.83 130.08 354
averages - weight:84kg

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Monday Feb 18, 2019 #

8 PM

Gym 1:45:00 [3]
shoes: Salomon Wings Pro

Warming up on a stationary bike
Leg press 3 sets of 190kg
Leg extension - 3 sets of 40kg
Leg curl - 3 sets of 40kg
Ball plank - 3sets 10 kg
Rowing - 3 sets
Lat machine - 3 sets of 40 kg
Tripes dips machine - 3 sets 40 kg (the less weight the harder)
Chest press machine / - 3 sets 10 kilo each arm
Jumping over a box - 3 sets of 8
Chin * 5
Tummy sets * 3


Left hand still soar from yesterday’s crash


Sunday Feb 17, 2019 #

Event: BOSS Season 2018/2019 Event 5 Morisset - Pourmalong Creek
 

Exercises 25:00 [3]

9 AM

MTBO Race race 1:16:14 [5] 19.37 km (15.2 kph) +228m
shoes: Cannondale SI 2

By far my best MTBO race in the BOSS series, at 1hr and 12 minute I have already had 50 points which would have made me finished in the top 5 with 1 point less than MRS, then came the crash and ended my event just a bout 0.5 km from the finish line after #235. Kind of then shockingly walked / rode to the finish control but ran too late and was panelised by 13 points.

Unlucky, but super pleased with today's performance. Summary to follow

5 PM

Foot orienteering event race 22:13 [5] 3.48 km (6:23 / km) +57m 5:54 / km
shoes: Salomon Wings Pro

Uringa's sprint event, I was determined to make it right (this time), and executed a good sprint event which was worth 3rd spot, a pretty successful day overall.

Saturday Feb 16, 2019 #

Note
(rest day)

Exercises 25:00 [3]

Swimming 25:00 [3] 0.35 km (1:11:26 / km)

Swimming at Double Bay

Friday Feb 15, 2019 #

Exercises 25:00 [3]

6 PM

Urban cycling with road bike 35:09 [5] 18.7 km (31.9 kph) +69m
ahr:144 max:166 weight:84kg shoes: Merida Scultura 5000 (2017)

Delayed Thursday’s at Centennial Park, legs felt strong yay! Let’s hope I have those legs and my brain at BOSS5....:))
https://strava.app.link/K4HeNDX1jU

Commute to work or back 30:00 [3] 5.0 km (10.0 kph)
shoes: Merida Scultura 5000 (2017)

To CP and back

Thursday Feb 14, 2019 #

Road Trainer app 1:15:00 [3] 19.21 mi (15.4 mph)
shoes: Merida Scultura 5000 (2017)

Intervals - killed my legs!? https://www.strava.com/activities/2148417102
9 PM

Gym 1:30:00 [3]
shoes: Salomon Wings Pro

Warming up on a stationary bike
Leg press 3 sets of 190kg
Leg extension - 3 sets of 40kg
Leg curl - 3 sets of 40kg
Ball plank - 3sets 10 kg
Rowing - 3 sets
Lat machine - 3 sets of 40 kg
Tripes dips machine - 3 sets 40 kg (the less weight the harder)
Chest press machine / - 3 sets 10 kilo each arm
Jumping over a box - 3 sets of 8
Chin * 5
Tummy sets * 3

I really feel how I get stronger, not happy yet with my weight though. Lost 6kg and currently weighs 84kg but it is still 5kg away from my target 79kg for April.


Wednesday Feb 13, 2019 #

Exercises 20:00 [3]

10 PM

Road Trainer app 1:00:00 [4] 23.3 km (23.3 kph)
weight:84kg shoes: Merida Scultura 5000 (2017)

Cadence session

Tuesday Feb 12, 2019 #

Exercises 25:00 [3]

9 PM

Road Trainer app 1:15:00 [3] 18.0 mi (14.4 mph)
shoes: Merida Scultura 5000 (2017)

Intervals

https://www.strava.com/activities/2140956777

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