Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: on-the-wave

In the 30 days ending Sep 30, 2013:

activity

time

miles

Cycle

34:33:17

483.05

(4:18)

777.39

(2:40)

1942

Total

34:33:17

483.05

(4:18)

777.39

(2:40)

1942

3:10

0:00

» now

Monday Sep 30, 2013 #

6 AM

Cycle 45:00 [3] 21.0 km (2:09 / km)

Commute

5 PM

Cycle 55:00 [3] 23.0 km (2:23 / km)

Commute + yarra. shared wheel from bombs over willsmere. Nice fast ride.

Need to get garmin set up on commuter.

Saturday Sep 28, 2013 #

7 AM

Cycle 2:22:32 [3] 37.2 km (3:50 / km)
shoes: Carve Pro MTB

Mullum to Hans, 1 x Hans loop and back along mullum. Tired, cold and raining.

Ran lower tyre pressure and huge improvement. have been running 10 psi to high.

Tikalara hill to power lines is super cool, but would be better if legs weren't dead.

Friday Sep 27, 2013 #

6 AM

Cycle 45:00 [3] 21.0 km (2:09 / km)

Commute

5 PM

Cycle 55:00 [3] 23.0 km (2:23 / km)

Commute + yarra boulevard

Wednesday Sep 25, 2013 #

6 AM

Cycle 45:00 [3] 21.0 km (2:09 / km)

Commute: trying for recovery ride, easy spin.

5 PM

Cycle 55:00 [3] 22.0 km (2:30 / km)

Commute + yarra boulevard. Easy spin for recovery except jumped on a wheel at bullen and then had to take a turn at the front, not at recovery pace. Looks like rain tomorrow so will take bus and a rest day anyway.

Tuesday Sep 24, 2013 #

6 AM

Cycle 45:00 [3] 21.0 km (2:09 / km)

Commute

5 PM

Cycle 55:00 [3] 22.0 km (2:30 / km)

Commute + yarra boulevard

Monday Sep 23, 2013 #

6 AM

Cycle 45:00 [3] 21.0 km (2:09 / km)

Usual commute.

Rebuilt cassette installed from striped down 9 speed. Chain given a through clean and both derailleurs reset. All running dream like smooth.

Cycle 50:00 [3] 22.0 km (2:16 / km)

Commute + Yarra Boulevard

Friday Sep 20, 2013 #

3 PM

Cycle 3:10:35 [5] 43.7 km (4:22 / km) +1490m 3:44 / km
shoes: Carve Pro MTB

Epic ride through the Grampians.
Loop from Pomonal to Halls Gap along fire trail. Through Halls gap and then up to terraces track. Brutal track with most hills at +10% gradient up and down, lots of mud, emu's, deer, wallabies.

Joined Redman track at Borough Huts and up to Redman gap.

Branched off Redman at Pomonal fire trail and back to Adair.

Thursday Sep 19, 2013 #

3 PM

Cycle 1:33:18 [4] 21.9 km (4:16 / km)
shoes: Carve Pro MTB

Grampians: Pomonal to Mt cassel track and onto Redman's Track. Mt Cassel track was very steep had to walk half of it.

Mt Cassell about 650m elevation and Redman gap at 690m.

Good walm up to the week-end ride.

Wednesday Sep 18, 2013 #

6 AM

Cycle 45:00 [3] 21.0 km (2:09 / km)

Commute - Nursing a dropping chain on the big ring.

5 PM

Cycle 50:00 [3] 21.0 km (2:23 / km)

Commute home - and off for four days.

Tuesday Sep 17, 2013 #

6 AM

Cycle 45:00 [3] 21.0 km (2:09 / km)

First ride in 5 days, commute regular route.

5 PM

Cycle tempo 1:10:17 [4] 30.9 km (2:16 / km)

The long commute after so many days off. Gardner's creek trial. Still my favourite bike path.

Felt great probably from the long rest and the longer week-end rides.

Thursday Sep 12, 2013 #

6 AM

Cycle 45:00 [3] 21.0 km (2:09 / km)

Commute in

Cycle 55:00 [3] 23.0 km (2:23 / km)

Commute out + Yarra boulevard

teamed up at Bulleen and put hammer down to Blackburn. Good burn,

Tuesday Sep 10, 2013 #

6 AM

Cycle 45:00 [3] 21.0 km (2:09 / km)

Commute regular.

5 PM

Cycle 55:00 [2] 23.0 km (2:23 / km)

Commute + Yarra boulevard. Recovery ride.

Monday Sep 9, 2013 #

7 AM

Cycle 40:00 [3] 21.0 km (1:54 / km)

Back on the roady, but with scavenged cassette. Tail wind most of the way so was cruising most of way sub 40km/hr. Should have had the strava on. Always forget when its the best conditions.

5 PM

Cycle 50:00 [3] 22.0 km (2:16 / km)

Commute plus Yarra Boulevard. Head wind most of the way and feeling tired.

Sunday Sep 8, 2013 #

7 AM

Cycle 2:50:46 [4] 49.1 km (3:29 / km) +452m 3:19 / km
shoes: Carve Pro MTB

The sunday long loop through tikalara. Great ride, all times getting better and technical stuff getting much better.

Need the shock pump soon. Shocks to bouncy.

Friday Sep 6, 2013 #

7 AM

Cycle 1:00:00 [3] 21.0 km (2:51 / km)
shoes: Carve Pro MTB

MTB Commute, late so mostly bike path.

5 PM

Cycle 1:05:00 [3] 22.0 km (2:57 / km)
shoes: Carve Pro MTB

MTB commute home. Tried the Tram road to Middleborough path and its pretty good single track compared to flat bike path. Have to cross at the lights which sucks.

Surprised graffiti artist on freeway noise wall.

Wednesday Sep 4, 2013 #

6 AM

Cycle 1:00:00 [3] 22.0 km (2:44 / km)
shoes: Carve Pro MTB

MTB commute (Road bike out of action for now).

Finding the good tracks now and leaving the time wasters.

5 PM

Cycle 1:00:00 [3] 21.0 km (2:51 / km)
shoes: Carve Pro MTB

MTB commute home. Won't be riding in tomorrow because of doctor appointment.

Tuesday Sep 3, 2013 #

7 AM

Cycle 1:00:00 [3] 22.0 km (2:44 / km)
shoes: Carve Pro MTB

First MTB commute sticking to the single track where available.

Guess at time and distance, will thow the GPS on to check.

6 PM

Cycle 1:00:00 [3] 22.0 km (2:44 / km)
shoes: Carve Pro MTB

MTB commute but in the dark. Tried a few single tracks but nothing to risky with just the one light.

Sunday Sep 1, 2013 #

7 AM

Cycle 1:55:49 [3] 33.3 mi (3:29 / mi)

Short ride for Fathers day. Old warrandyte to mullum mullum to tikalara, half loop of hans and then ruffey park cut.

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