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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gudeso

In the 7 days ending Apr 27, 2019:

activity # timemileskm+m
  Urban cycling with road bike 3 3:38:14 53.31(14.7/h) 85.8(23.6/h) 642
  Gym2 3:20:00
  MTBO training or field trip2 1:26:20 5.48(3.8/h) 8.82(6.1/h) 42
  Exercises3 1:15:00
  Foot orienteering2 48:42 3.52(13:49) 5.67(8:35) 68
  MTBO event1 32:00 3.99(7.5/h) 6.42(12.0/h) 116
  Total11 11:00:16 66.31 106.71 868

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SuMoTuWeThFrSa

Saturday Apr 27, 2019 #

8 AM

Gym (Legs session ) 1:40:00 [3]
shoes: Salomon Wings Pro

2 PM

Foot orienteering race 15:44 [3] 1.76 km (8:55 / km) +17m 8:31 / km
ahr:148 max:168 shoes: Salomon Wings Pro

FootO with Alon, he was navigating and I just was checking he is in the right direction..3rd for Alon. Great!
4 PM

MTBO training or field trip 1:06:20 [3] 4.82 km (4.4 kph) +42m
ahr:97 max:134 shoes: GIANT XTC 29er 2016

MTBO field trip for the event on the 22nd of June, just grading and checking the singles today..Alon was with me on the trialer.

Friday Apr 26, 2019 #

Urban cycling with road bike 35:00 [3] 6.0 km (10.3 kph)
shoes: Merida Scultura 5000 (2017)

commute to CP and back

Exercises 25:00 [3]

5 PM

Urban cycling with road bike 35:14 [4] 18.8 km (32.0 kph) +97m
shoes: Merida Scultura 5000 (2017)

Laps @ Centennial

https://strava.app.link/FkZinDhicW

Thursday Apr 25, 2019 #

Note
(rest day)

My body signaled me that this week I have to take some rest! I have listened...

Exercises 25:00 [3]

Wednesday Apr 24, 2019 #

8 PM

Gym (Legs session ) 1:40:00 [3]
shoes: Salomon Wings Pro

Tuesday Apr 23, 2019 #

Note

Dual 2 (MTBO stage) summary of splits..


Control Number Splits MRS won Splits OG won
1 04:01 04:21 chain fall first time
2 01:31 01:28 (only winning split)
3 06:26 06:53
4 01:47 02:12
5 05:43 06:22
6 01:25 01:29
7 03:49 04:40 chain fall 2nd time
8 4:10 04:57
Total 28:52 1st in the MTBO stage Total 32:22 3rd in the MTBO stage

Note
(rest day)

This time for real!

Monday Apr 22, 2019 #

Note

Yes!

My brain is back, with 3rd on the MTBO stage today (despite two chain fallings) and 4th overall with the FootO, excellent execution with very few mistakes and good flow...so happy (((-;

Especially proud of the FootO part in the bush!

Dual 2 (MTBO stage)

Control Number Splits MRS won Splits OG won
1 04:01 04:21 chain fall first time
2 01:31 01:28
3 06:26 06:53
4 01:47 02:12
5 05:43 06:22
6 01:25 01:29
7 03:49 04:40 chain fall 2nd time
8 4:10 04:57
Total 28:52 1st in the MTBO stage Total 32:22 3rd in the MTBO stage




Total 28:52 1st in the MTBO stage Total 32:22 (3rd overall in the MTBO stage). I think I lost 90-100 seconds for mechanic today

MTBO training or field trip 20:00 [3] 4.0 km (12.0 kph)
shoes: GIANT XTC 29er 2016

Marshal duties

Exercises 25:00 [3]

12 PM

MTBO event race (St Ives dual) 32:00 [5] 6.42 km (12.0 kph) +116m
ahr:154 max:173 shoes: GIANT XTC 29er 2016

Only hesitation was at CP5 which I could have done better, a long with 2 chain drops, time to install a chain guide on my XTC. Otherwise, smooth! 3rd MTBO stage, good day in the office..(-;
1 PM

Foot orienteering race (St ives dual) 32:58 intensity: (23 @2) + (2:10 @3) + (26:38 @4) + (3:47 @5) 3.91 km (8:26 / km) +51m 7:55 / km
ahr:160 max:174 shoes: Salomon Wings Pro

FootO part, startd with the bush controls which I was concerned with but surprisingly I did them well! the rest was just a long slog with no any particular issues.

Sunday Apr 21, 2019 #

Note
(rest day)

4 PM

Urban cycling with road bike 2:28:00 [4] 61.0 km (24.7 kph) +545m
shoes: Merida Scultura 5000 (2017)

Well, I said I will rest but we went south towards the Gong and Royal National Park (RNP) so I put the bike on the rack just in case...then as soon as we finished our day at the amazing Bald Hill, I rode back home via RNP which was great! Tough climb to Waterfall then kind of a downhill cruising back to Sydney.

2nd dual event tomorrow, since I work on this event Ian will let me race as the last rider... let’s see If i remember that FootO should have been scatter event rather than line? Last training event before ACT #2 etc.

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