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Training Log Archive: gudeso

In the 7 days ending Jan 21, 2019:

activity # timemileskm+m
  Gym2 3:00:00
  Urban cycling with road bike 3 2:47:00 40.08(14.4/h) 64.5(23.2/h) 733
  Basketball1 2:00:00
  MTBO Race1 1:21:55 9.67(7.1/h) 15.56(11.4/h) 400
  Exercises3 1:15:00
  Zwift1 30:00 6.21(4:50) 10.0(3:00) 125
  Swimming 1 26:00
  Commute to work or back1 18:00 3.0(10.0/h) 4.83(16.1/h)
  Total10 11:37:55 58.96 94.89 1258

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Monday Jan 21, 2019 #

Basketball 2:00:00 [3]
shoes: Salomon Wings Pro

After 3 years, I went back to basketball at Rose Bay, that was a great night!

Sunday Jan 20, 2019 #

Event: BOSS Season 2018/2019 Event 4 Hawkmount
 
9 AM

MTBO Race race 1:21:55 intensity: (1:04 @2) + (17:46 @3) + (47:09 @4) + (15:56 @5) 15.56 km (11.4 kph) +400m
ahr:157 max:180 shoes: Cannondale SI 2

BOSS 4 - Had issues with control 204 (in the line course) where I lost a lot of time, I think at least 7 minutes, after recovering from it. I had only 30 minutes to do the score event which I have done really well. However i was still late by 6 minutes and should have had 29 points today. Hopefully this will be resolved in future events. Summary to follow.

Did I mention how muddy and tough it was?

https://www.dropbox.com/s/nuwvpcfk40m1w0z/BOSS4.jp...

Saturday Jan 19, 2019 #

Exercises 25:00 [3]

8 AM

Urban cycling with road bike 1:40:00 [4] 40.0 km (24.0 kph) +538m
shoes: Merida Scultura 5000 (2017)

La Perouse and Maroubra Hills solo, did not want to warn-off my legs before BOSS 4. Lately, I have low motivation for group rides / coffee rides rubish etc. and sick of 5am waking up!!

https://strava.app.link/qQQRkDuqBT

Friday Jan 18, 2019 #

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

Warming up on a stationary bike
Leg press 3 sets of 140kg
Leg extension - 3 sets of 35kilo
Leg curl - 3 sets of 35 kilo
Ball plank - 3sets 9 kilo
Rowing - 3 sets
Lat machine - 3 sets of 35 kilo
Tripes dips machine - 3 sets 40 kilo (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



Thursday Jan 17, 2019 #

Swimming (DRLC ) 26:00 [3]

Exercises 25:00 [3]

6 PM

Urban cycling with road bike 40:00 [3] 12.0 km (18.0 kph) +67m
shoes: Merida Scultura 5000 (2017)

Ebike commute St Peters to pick my road bike https://strava.app.link/WrhpZZ4byT

Wednesday Jan 16, 2019 #

Urban cycling with road bike 27:00 [3] 12.5 km (27.8 kph) +128m
shoes: Merida Scultura 5000 (2017)

Went to Centennial Park for 5 laps session, had a flat tyre after 2 laps, fixed it, then resumed 1.5 laps and had another flat tyre, decided to pull it off and went home. Rear tyre needs to be replaced. https://www.strava.com/activities/2082050954#comme...

Commute to work or back 18:00 [3] 3.0 mi (10.0 mph)
shoes: Merida Scultura 5000 (2017)

Commute to CP

Exercises 25:00 [3]

Tuesday Jan 15, 2019 #

6 PM

Gym (Legs session ) 1:30:00 [3]
shoes: Salomon Wings Pro

Warming up on a stationary bike
Leg press 3 sets of 130 kg
Leg extension - 3 sets of 35kilo
Leg curl - 3 sets of 35 kilo
Ball plank - 3sets 9 kilo
Rowing - 3 sets
Lat machine - 3 sets of 35 kilo
Tripes dips machine - 3 sets 40 kilo (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



10 PM

Zwift 30:00 [3] 10.0 km (3:00 / km) +125m 2:49 / km
shoes: Merida Scultura 5000 (2017)

https://www.strava.com/activities/2080112681

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