Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Dec 31, 2018:

activity	#	time	miles		km		+m
Urban cycling with road bike	7	9:03:00	101.9	(11.3/h)	164.0	(18.1/h)	2385
Foot orienteering event	8	4:54:21	19.61	(15:01)	31.56	(9:20)	483
Exercises	6	2:30:00
Total	20	16:27:21	121.52		195.56		2868
[1-5]	20	16:26:59

2:55

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Monday Dec 31, 2018 #

9 AM

Foot orienteering event race 48:23 7.1 km (6:49 / km) +63m 6:31 / km
ahr:152 max:173 shoes: Salomon Wings Pro

After 5 days, legs were completely trashed! Hardly could run. Yet enjoyed the tricky map of The University of Sydney. Not my best navigation yesterday, but I am taking the good things from Beacon Hill and sure that next year I will be fitter and more ready for the 5 days of racing.

10 AM

Foot orienteering event 1:10:00 [3] 1.74 km (40:14 / km) +24m 37:38 / km
ahr:133 max:167 shoes: Salomon Wings Pro

Partially file from running the easy course with Alon. He actually came 2nd in terms of the time but miss punched the last control, I decided not to say anything so he can learn from this.

Hard 2 - Splits

Sunday Dec 30, 2018 #

Event: 2018 Xmas 5Days Day 4 Cardinals Palace Manly

Note

Well, I had a good intention to make it on time today, but my morning started with a flat tyre near Rose Bay, I fixed it in 15 minutes then reached Watson Bay to pick the Ferry to Manly. However, I did not ask anyone which boat to take and hopped on the wrong Ferry to Circular Quay, bugger! The place was extremely crowded and it took me forever to swap to the fast ferry to Manly. I arrived at 12 PM which was too late... )-;

Exercises 25:00 [3]

8 AM

Urban cycling with road bike 47:00 [3] 14.93 km (19.1 kph) +364m
shoes: Merida Scultura 5000 (2017)

From home to Manly https://www.strava.com/activities/2043325337

12 PM

Foot orienteering event (Informal (part of the map) 21:13 1.43 mi (14:52 / mi) +29m 13:59 / mi
ahr:118 max:174

Took the sprint map and made an informal walking/running attempt https://www.strava.com/activities/2043325337

4 PM

Urban cycling with road bike 37:00 [3] 11.0 km (17.8 kph) +179m
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/2043446419#kudos
From Dover Heights to Home

Urban cycling with road bike 45:00 [3] 12.0 km (16.0 kph) +132m
shoes: Merida Scultura 5000 (2017)

From Manly to Dover Heights https://www.strava.com/activities/2043508410#kudos

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

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