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Training Log Archive: gudeso

In the 12 days ending May 1, 2017:

activity	#	time	miles		km		+m
Group cycling	2	3:48:00	66.92	(17.6/h)	107.7	(28.3/h)	600
Commute to work or back	9	3:14:00	37.97	(11.7/h)	61.1	(18.9/h)	300
MTB	3	2:49:36	26.72	(9.5/h)	42.99	(15.2/h)	510
Intervals + urban cycling with mtb bike	2	2:01:43	28.51	(14.1/h)	45.88	(22.6/h)	290
Spinning	2	1:32:00	27.34	(3:22)	44.0	(2:05)
Physiotherapy	2	1:30:00
Smart trainer	1	45:00
Exercises	2	40:00
Swimming intervals	1	35:00
Urban cycling with road bike	1	17:00	4.35	(15.4/h)	7.0	(24.7/h)	38
Total	22	17:12:19	191.8		308.67		1738

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Monday May 1, 2017 #

Note
(rest day)

Note

Considering to compete this wknd in this event https://convict100.com.au/course-overview/44km/ probably 44km or 68km did not decide yet. As per no mtbo events in NSW till October :(

Exercises 20:00 [3]
shoes: Salomon Wings Pro

8 PM

Swimming intervals (UNSW swimming pool) 35:00 [3]

750 mt

10* 25 mt breast strokes 10* 25 mt mix, 10*25mt brest strokes

Sunday Apr 30, 2017 #

Event: MTBO 1 - Banyowla

6 AM

Group cycling 1:36:00 [3] 41.0 km (25.6 kph) +232m
shoes: Merida Scultura 5000 (2017)

B group today, took it easy light local ride..https://www.strava.com/activities/963516742/sharea... funny we went through some party around Yara Bay which reminded me my old party days..

8 AM

Urban cycling with road bike 17:00 [3] 7.0 km (24.7 kph) +38m
shoes: Merida Scultura 5000 (2017)

Easy ride post morning coffee..(-; https://www.strava.com/activities/963553496/sharea...

Saturday Apr 29, 2017 #

4 PM

MTB 1:10:00 [3] 18.4 km (15.8 kph) +157m
shoes: GIANT XTC 29er 2016

Tried to explore some track along the south side, was happy to cross some golf course, as this should have been a public space especially along the cliff of Little Bay and Malbar, not just for rich people! https://www.strava.com/activities/962235199/sharea... Amazing scenery of the ocean

https://www.relive.cc/view/962235199?r=wa

Friday Apr 28, 2017 #

8 AM

Commute to work or back 23:00 [3] 7.0 km (18.3 kph) +24m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/960802360

5 PM

Commute to work or back 10:00 [3] 2.5 km (15.0 kph) +14m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/961107650

Intervals + urban cycling with mtb bike 39:43 [4] 18.88 km (28.5 kph) +79m
shoes: Merida Scultura 5000 (2017)

5 laps session at Centennial Park https://www.strava.com/activities/961138902/sharea... dark at 6pm MF..

Thursday Apr 27, 2017 #

9 AM

Physiotherapy 45:00 [3]
shoes: Salomon Wings Pro

Commute to work or back 24:00 [3] 6.6 km (16.5 kph) +66m
shoes: Merida Scultura 5000 (2017)

From physio to UNSW https://www.strava.com/activities/959583228/sharea...

5 PM

Spinning (Hills session ) 45:00 [3] 17.0 km (2:39 / km)
shoes: Salomon Wings Pro

6 PM

Exercises (Fitness room) 20:00 [3]

7 PM

Commute to work or back 22:00 [3] 7.4 km (20.2 kph) +17m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/959907667/sharea...

Wednesday Apr 26, 2017 #

Note

Just short commute rides today, as weather changed dramatically.. don't even have legs or energy for a trainer... I think I need a good night sleep

8 AM

Commute to work or back 24:00 [3] 7.6 km (19.0 kph) +16m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/958551965

5 PM

Commute to work or back 25:00 [3] 7.5 km (18.0 kph) +27m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/958199754

Tuesday Apr 25, 2017 #

6 AM

Group cycling 2:12:00 [4] 66.7 km (30.3 kph) +368m
shoes: Merida Scultura 5000 (2017)

Group ride with Maccabi Sydney, really good one today, post coffee even better! ((-; https://www.strava.com/activities/956728060

9 AM

Commute to work or back 23:00 [2] 9.0 km (23.5 kph) +57m
shoes: Merida Scultura 5000 (2017)

Post coffee ride back home https://www.strava.com/activities/956787291/sharea...

Monday Apr 24, 2017 #

Note
(rest day)

Sunday Apr 23, 2017 #

4 PM

Intervals + urban cycling with mtb bike 1:22:00 [3] 27.0 km (19.8 kph) +211m
shoes: GIANT XTC 29er 2016

Urban mtb ride back home from Jew fish bay https://www.strava.com/activities/953997808/sharea...

Saturday Apr 22, 2017 #

3 PM

MTB (First lap) 50:45 [4] 12.36 km (14.6 kph) +180m
shoes: GIANT XTC 29er 2016

This is a demanding course with many climbs, technical bits and other elements, i have finally found a place to do my MTB rides. Working hard on the trainer proven to pay off as i was really strong today! ((-;

4 PM

MTB (Second lap) 48:51 [4] 12.23 km (15.0 kph) +173m
shoes: GIANT XTC 29er 2016

Wylde MTB park is amazing, one of the best XC parks i have ever ridden, i finally found a decent place to ride in Sydney! The strength was with me today, and according to Strava i have done the 16th best result of the long loop..good times.

Friday Apr 21, 2017 #

Event: World masters games 2017

10 PM

Smart trainer 45:00 [3]
shoes: Merida Scultura 5000 (2017)

Pyramid

Thursday Apr 20, 2017 #

9 AM

Commute to work or back 23:00 [3] 6.6 km (17.2 kph) +65m
shoes: Salomon Wings Pro

Commute from Physio at Double Bay, hardly slept yesterday so gave up the long ride from home https://www.strava.com/activities/949677200/sharea...

Physiotherapy 45:00 [3]
shoes: Salomon Wings Pro

Mostly excercises to strengthen my ankle

5 PM

Spinning 47:00 [3] 27.0 km (1:44 / km)
shoes: Salomon Wings Pro

Spinning at UNSW fitness centre

6 PM

Commute to work or back 20:00 [3] 6.9 km (20.7 kph) +14m
shoes: Merida Scultura 5000 (2017)

Commute back to Chifley https://www.strava.com/activities/949997053/sharea...

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