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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Sep 9:

activity # timemileskm+m
  Cycling10 5:35:37 59.06(5:41) 95.05(3:32) 870
  Running7 4:46:20 35.3(8:07) 56.81(5:02) 832
  Orienteering2 1:55:45 11.35(10:12) 18.27(6:20) 427
  Total18 12:17:42 105.72(6:59) 170.13(4:20) 2129
  [1-5]18 11:48:03

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Saturday Sep 9 #

7 AM

Running warm up/down 13:02 intensity: (8 @1) + (3:37 @2) + (7:07 @3) + (2:10 @4) 2.64 km (4:56 / km) +4m 4:54 / km
ahr:131 max:149

Running race 18:59 intensity: (21 @1) + (11 @2) + (5 @3) + (2:48 @4) + (15:34 @5) 5.12 km (3:43 / km) +32m 3:36 / km
ahr:163 max:179

Studley Parkrun
1st place
A bit slippery in parts, so pleased to only by 7 seconds off a PB
10 AM

Orienteering 25:27 intensity: (8 @2) + (2:38 @3) + (20:13 @4) + (2:28 @5) 4.57 km (5:34 / km) +38m 5:21 / km
ahr:150 max:166

Sprint training with the Juniors

Friday Sep 8 #

8 AM

Cycling 32:57 intensity: (3:44 @0) + (13:52 @1) + (13:50 @2) + (1:31 @3) 9.82 km (3:21 / km) +79m 3:13 / km
ahr:98 max:131

12 PM

Running 36:01 intensity: (1:14 @1) + (27:48 @2) + (6:59 @3) 6.75 km (5:20 / km) +83m 5:02 / km
ahr:118 max:131

3 PM

Cycling 43:02 intensity: (7:05 @0) + (27:48 @1) + (6:49 @2) + (1:11 @3) + (9 @4) 8.68 km (4:58 / km) +97m 4:42 / km
ahr:82 max:145

Running 29 [0] 0.0 km (1:36:40 / km) +21m 4:30 / km
ahr:40 max:41

Thursday Sep 7 #

8 AM

Cycling 31:09 intensity: (2:14 @0) + (22:38 @1) + (5:45 @2) + (32 @3) 9.63 km (3:14 / km) +79m 3:06 / km
ahr:91 max:127

2 PM

Running 39:50 intensity: (18 @0) + (3:21 @1) + (12:28 @2) + (17:19 @3) + (6:24 @4) 7.34 km (5:26 / km) +182m 4:50 / km
ahr:125 max:159

5 PM

Cycling 37:53 intensity: (3:58 @0) + (23:02 @1) + (7:49 @2) + (2:39 @3) + (25 @4) 9.51 km (3:59 / km) +99m 3:47 / km
ahr:91 max:159

Wednesday Sep 6 #

8 AM

Cycling 34:41 intensity: (37 @0) + (9:15 @1) + (9:52 @2) + (7:44 @3) + (7:06 @4) + (7 @5) 9.9 km (3:30 / km) +70m 3:23 / km
ahr:119 max:161

1 PM

Running 1:11:56 intensity: (3:02 @0) + (2:24 @1) + (19:49 @2) + (35:01 @3) + (8:58 @4) + (2:42 @5) 14.47 km (4:58 / km) +275m 4:32 / km
ahr:120 max:181

6 PM

Cycling 30:15 intensity: (1:21 @0) + (25:43 @1) + (2:50 @2) + (21 @3) 8.89 km (3:24 / km) +84m 3:15 / km
ahr:92 max:137

Tuesday Sep 5 #

8 AM

Cycling 30:24 intensity: (46 @0) + (16:01 @1) + (13:08 @2) + (29 @3) 9.74 km (3:07 / km) +79m 3:00 / km
ahr:101 max:134

12 PM

Running 1:02:59 intensity: (3:06 @1) + (7:57 @2) + (32:36 @3) + (12:57 @4) + (6:23 @5) 12.21 km (5:10 / km) +187m 4:48 / km
ahr:136 max:172

7 PM

Cycling 33:01 intensity: (2:24 @0) + (24:34 @1) + (6:03 @2) 9.46 km (3:29 / km) +100m 3:19 / km
ahr:87 max:123

Monday Sep 4 #

8 AM

Cycling 33:17 intensity: (46 @0) + (14:30 @1) + (16:06 @2) + (1:55 @3) 9.89 km (3:22 / km) +79m 3:14 / km
ahr:101 max:134

12 PM

Running 43:04 intensity: (22 @0) + (3:30 @1) + (15:13 @2) + (23:59 @3) 8.28 km (5:12 / km) +48m 5:03 / km
ahr:122 max:139

5 PM

Cycling 28:58 intensity: (2:33 @0) + (24:18 @1) + (2:07 @2) 9.53 km (3:02 / km) +103m 2:53 / km
ahr:86 max:118

Sunday Sep 3 #

11 AM

Orienteering 1:30:18 intensity: (7 @1) + (24 @2) + (9:01 @3) + (1:09:56 @4) + (10:50 @5) *** 13.7 km (6:36 / km) +389m 5:46 / km
ahr:152 max:175

Victorian State Series 7
Glenluce
2nd on Course 1
2.5 mins behind Andrew Barnett



Generally pretty clean. Just a lack of concentration turning one track junction too early mid way along the leg to 11. It was getting pretty wet and cold at that stage and it had just rained heavily for the last 5 minutes. I was reading ahead and noticed that my compass was pointing the wrong way, so I double checked and fixed my error. Probably 90 seconds lost here - 30 seconds out and back, and another 30 for a non optimal route as a result.

Otherwise I just started to struggle to with strength in the terrain in the last 30 minutes. The terrain was quite rocky and slippery, and hard to attack at full speed. My legs were tiring. It was very hilly, but I coped ok with the climbs - just not too fast on them.

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