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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Apr 8, 2019:

activity # timemileskm+m
  MTBO event3 4:23:12 30.61(7.0/h) 49.26(11.2/h) 725
  Road Trainer app2 2:00:00 32.99(16.5/h) 53.1(26.5/h)
  Gym1 1:30:00
  Exercises3 1:15:00
  Zwift1 47:00 12.43(3:47) 20.0(2:21) 264
  Swimming 1 29:00
  Total11 10:24:12 76.03 122.36 989

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Monday Apr 8, 2019 #

Note

Long distance summary...


I quit a race.. something I have not done for many years.. feel mature enough to do so when a bad day starts and just getting worse...as Keith says: sometimes the dragon wins...

Swimming (@ DRLC) 29:00 [3]

Monday's @ DRLC
7 PM

Gym 1:30:00 [3]

Back to the gym, training to round 2 starts today!

Sunday Apr 7, 2019 #

9 AM

MTBO event race 2:00:00 [3] 24.0 km (12.0 kph) +395m
shoes: Cannondale SI 2

Long distance event

Saturday Apr 6, 2019 #

9 AM

MTBO event race (Sprint race) 52:23 intensity: (23 @1) + (43 @2) + (16:03 @3) + (31:51 @4) + (3:23 @5) 8.56 km (9.8 kph) +93m
ahr:154 max:178 shoes: Cannondale SI 2

Control point where I had a time loss Time loss Reason for time loss
#1 1 min 11 seconds Hesitation
#4 3 min 2 seconds Hesitation a
#6 25 seconds Hesitation
#18 1 min 17 seconds Navigation mistake


Total time loss: 5 min 56 seconds

Highlights

Win splits
http://obasen.orientering.se/winsplits/online/en/d...
 Felt more confident after leaving the maze

Things to improve

 Map reading
 Memorising the map


Time: 52:17, 9 min and 2 seconds behind winner
Speed average: 10 (winner's (MRS) speed was 12KPH) does sprint need to be sprint?
Climb: 139 mt

Rank in the race: 5th




Overall, not a bad execution with some potential to improve as I had to stop so many times, did not really manage to use my legs in that race. While 5th place from 10 riders in the M40 category is not a bad result, I do expect more than myself!



2 PM

MTBO event race 1:30:49 [4] 16.7 km (11.0 kph) +237m
ahr:161 max:181 shoes: Cannondale SI 2

Control point where I had a time loss Time loss Reason for time loss
#3 3 min 47 seconds Sub optimal route choice
#5 2 min and 6 seconds Sub optimal route choice
#13 50 seconds Hesitation
#14 49 seconds Hesitation
#15 6 min 49 seconds Navigation error and map reading issue
#16 1 min 55 seconds Hesitation


Total time loss: 15 min 45 seconds


Win splits
http://obasen.orientering.se/winsplits/online/en/d...



Things to improve

 Map reading
 Route choices


Time: 1 hr 31 min, 20 min seconds behind winner
Speed average: 11.6kph, Winner’s speed 13.9 KPH while distance was the same.

Rank in the race: 5th


Starting the race with a mechanical issue (tubeless) not a nice way. Main issue was with control 15 as I struggled to find it, certainly would have been easier if I was in the flow (as I lost almost 7 minutes just on this control). My route choice to #5 was not impressive either. A lot of work needs to be done on better map reading and to try challenge the National series in QLD.



Friday Apr 5, 2019 #

Note
(rest day)

Thursday Apr 4, 2019 #

Exercises 25:00 [3]

9 PM

Zwift 47:00 [4] 20.0 km (2:21 / km) +264m 2:12 / km

Tapering

Wednesday Apr 3, 2019 #

Exercises 25:00 [3]

9 PM

Road Trainer app 1:00:00 [4] 19.3 km (19.3 kph)
shoes: Merida Scultura 5000 (2017)

Last intervals session for this week, tough work but feel good about this!
https://www.strava.com/activities/2262004587

Tuesday Apr 2, 2019 #

Exercises 25:00 [3]

Core ex
9 PM

Road Trainer app 1:00:00 [4] 33.8 km (33.8 kph)
shoes: Merida Scultura 5000 (2017)

3 * 7 intervals of 130% FTP 15 seconds recovery between efforts, tough work before tapering from Thursday

https://www.strava.com/activities/2259315654

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