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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Nov 11:

activity # timemileskm+m
  Orienteering6 3:46:01 21.72(10:24) 34.95(6:28) 553
  Cycling6 3:41:29 41.52(5:20) 66.82(3:19) 618
  Running2 3:17:34 22.64(8:43) 36.44(5:25) 270
  Total13 10:45:04 85.88(7:31) 138.22(4:40) 1441
  [1-5]13 10:36:36

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SuMoTuWeThFrSa

Saturday Nov 11 #

2 PM

Orienteering 14:44 intensity: (9 @1) + (18 @2) + (18 @3) + (1:42 @4) + (12:17 @5) ** 3.38 km (4:21 / km) +17m 4:15 / km
ahr:162 max:175

Sprint into Spring Race 4
RMIT Bundoora
Mo Farrah course
4th place



This race was essentially a running race. It was not overly complex.

Friday Nov 10 #

8 AM

Cycling 30:51 intensity: (1:34 @0) + (13:37 @1) + (8:48 @2) + (6:38 @3) + (14 @4) 9.86 km (3:08 / km) +81m 3:00 / km
ahr:103 max:146

3 PM

Cycling 31:44 intensity: (14 @0) + (14:41 @1) + (13:17 @2) + (3:32 @3) 9.53 km (3:20 / km) +99m 3:10 / km
ahr:104 max:139

Thursday Nov 9 #

8 AM

Cycling 31:58 intensity: (2:40 @0) + (19:11 @1) + (8:28 @2) + (1:39 @3) 9.72 km (3:17 / km) +67m 3:11 / km
ahr:93 max:132

12 PM

Running 1:17:18 intensity: (2 @0) + (10:54 @1) + (15:50 @2) + (23:16 @3) + (13:14 @4) + (14:02 @5) 13.98 km (5:32 / km) +180m 5:12 / km
ahr:133 max:179

5 PM

Cycling 34:39 intensity: (4 @0) + (17:54 @1) + (8:12 @2) + (5:41 @3) + (2:35 @4) + (13 @5) 8.63 km (4:01 / km) +87m 3:49 / km
ahr:104 max:163

Orienteering 23:06 intensity: (21 @1) + (11 @2) + (9:05 @3) + (13:29 @4) 3.53 km (6:32 / km) +43m 6:10 / km
ahr:141 max:158

Wednesday Nov 8 #

8 AM

Cycling 32:35 intensity: (3:27 @0) + (22:44 @1) + (6:06 @2) + (18 @3) 9.81 km (3:19 / km) +66m 3:13 / km
ahr:90 max:128

12 PM

Orienteering 36:51 intensity: (1:51 @1) + (18:47 @2) + (16:13 @3) 6.86 km (5:22 / km) +138m 4:53 / km
ahr:123 max:140

3 PM

Cycling 29:51 intensity: (12 @0) + (19:31 @1) + (8:11 @2) + (1:57 @3) 9.64 km (3:06 / km) +109m 2:56 / km
ahr:101 max:136

Cycling 29:51 intensity: (12 @0) + (19:31 @1) + (8:11 @2) + (1:57 @3) 9.64 km (3:06 / km) +109m 2:56 / km
ahr:101 max:136

Tuesday Nov 7 #

7 PM

Orienteering 39:55 intensity: (45 @1) + (2:53 @2) + (10:29 @3) + (25:48 @4) 9.19 km (4:21 / km) +7m 4:20 / km
ahr:141 max:154

Monday Nov 6 #

9 AM

Running long 2:00:16 intensity: (3 @0) + (5:20 @1) + (1:34:29 @2) + (20:22 @3) + (2 @4) 22.46 km (5:21 / km) +90m 5:15 / km
ahr:120 max:151

Sunday Nov 5 #

11 AM

Orienteering 43:42 intensity: (14 @1) + (17 @2) + (2:46 @3) + (22:52 @4) + (17:33 @5) **** 5.88 km (7:26 / km) +235m 6:11 / km
ahr:156 max:173

2017 AWOC Championships
Beechworth Gorge

Map 1 of 2



Map 2 of 2
2 PM

Orienteering 1:07:43 intensity: (29 @1) + (7:24 @2) + (49:16 @3) + (10:34 @4) 6.1 km (11:06 / km) +113m 10:10 / km
ahr:133 max:154

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