Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Feb 20, 2016:

activity	#	time	miles		km		+m
Commute to work or back	8	6:34:00	94.95	(14.5/h)	152.8	(23.3/h)	703
Climb training	2	6:19:00	80.28	(12.7/h)	129.2	(20.5/h)	1586
Fitness room	1	1:20:00
Soccer	1	1:00:00
Basketball	1	40:00
Exercises	2	30:00
Foot orienteering event	1	18:23	2.07	(8:54)	3.32	(5:32)	12
Total	16	16:41:23	177.29		285.32		2301

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Saturday Feb 20, 2016 #

Event: Manning (Metro Series 2015-16)

12 PM

Climb training 2:44:00 [3] 56.0 km (20.5 kph) +691m
shoes: Merida Scultura 5000 (2017)

Left home again too late, took the Tonkin rd south then up to the hills via Welshpool rd, down to canning rd, then since it was too hot to head towards rolystone, I turned to the Pickering valley / Carmel and then last climb up to Kalamunda and down to Bayswater in what energy left with me..https://www.strava.com/activities/497512359

5 PM

Foot orienteering event 18:23 [2] 3.32 km (5:32 / km) +12m 5:26 / km
shoes: Merida Scultura 5000 (2017)

I thought I had a good run, pace was not too bad but apperntly made some decisions that were not as good as I expected. Ran towards CP17, 16, then decided to took 27 and down to 5, up to 9 then should have shortcutted to 22 but changed my mind..;( out to 26 and 8, ended up running against strong head wind towards 10 and back home. Was disappointed to see i ended up really low score as Coreen took a group of girls with her and Michael Duffty made a better route choices especially starting with 10 and 6 with tail wind. Well, hopefully a better one next week..

Friday Feb 19, 2016 #

9 AM

Commute to work or back 49:00 [2] 20.2 km (24.7 kph) +87m
shoes: Merida Scultura 5000 (2017)

Hard wind this morning..https://www.strava.com/activities/496767510

5 PM

Soccer 1:00:00 [3]
shoes: Salomon Wings Pro

Preferred soccer today than weights in the fitness room..yay

7 PM

Commute to work or back 48:00 [1] 18.0 km (22.5 kph) +75m
shoes: Merida Scultura 5000 (2017)

Strava stopped working at some stage do partially estimation..
https://www.strava.com/activities/496954832 Very strong south easterly.. tough ride home

Thursday Feb 18, 2016 #

9 AM

Commute to work or back 44:00 [3] 15.4 km (21.0 kph) +76m
shoes: Merida Scultura 5000 (2017)

Hardly slept at night, so short one to the office https://www.strava.com/activities/496029681

8 PM

Commute to work or back 54:00 [1] 20.2 km (22.4 kph) +115m
shoes: Merida Scultura 5000 (2017)

From the office to the GeoGeeks meeting, then back home
https://www.strava.com/activities/496254635

Wednesday Feb 17, 2016 #

9 AM

Commute to work or back 50:00 [3] 20.2 km (24.2 kph) +85m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/495281148/analys...

6 PM

Commute to work or back 1:00:00 [2] 26.1 km (26.1 kph) +124m
shoes: Merida Scultura 5000 (2017)

Took the Maylands route, dropped the water bottle when going down Bayswater reserve, bizarrely it went under the rear wheel while I was only with one hand on the handlebar, somehow I avoided a very stupid crash :) https://www.strava.com/activities/495464189 good pace this arvo

Tuesday Feb 16, 2016 #

Note
(rest day)

7 PM

Basketball 40:00 [3]

Too hot in the court tonight, good 2nd half !

Monday Feb 15, 2016 #

9 AM

Commute to work or back 44:00 [3] 15.4 km (21.0 kph) +76m
shoes: Merida Scultura 5000 (2017)

Legs were trash today, so easy and short ride to campus https://www.strava.com/activities/493821292

5 PM

Fitness room 1:20:00 [3]
shoes: Salomon Wings Pro

Legs session

12*3 legs press (100kg)
15*3 barbell squats (9kg)
3*12 Hamstring curl (7 weights)
3*12 rip chin
3*15 calves machine (9 weights)
3*30 tummy strokes and tummy matchine 15*3

No bench jump today as forgot my shoes, and did not want the instructor to get upset on me..
Recovery..

7 PM

Commute to work or back 45:00 [3] 17.3 km (23.1 kph) +65m
shoes: Merida Scultura 5000 (2017)

Back home with both tail or head wind.. https://www.strava.com/activities/493994836

8 PM

Exercises 15:00 [3]
shoes: Salomon Wings Pro

Stretches, my humstring a bit sore..

Sunday Feb 14, 2016 #

Exercises 15:00 [3]

10 AM

Climb training 3:35:00 [3] 73.2 km (20.4 kph) +895m
shoes: Merida Scultura 5000 (2017)

Again left home too late, but wind was nice so it was manageable for the first half. As usual took the way towards Darlington and then up to Maundering (even visited the markets which was nice). Down to Maundering weir and up to Kalamunda, went visiting Geoff as he bought a new Fat Wheels bike which was so awesome to ride on (; I want one too

After a short break (including refilling my water) at Geoff's, went down as fast as possible as it was really hot outside by then. https://www.strava.com/activities/493015701

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