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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Dec 12, 2017:

activity # timemileskm+m
  Running6 5:14:42 32.02(9:50) 51.53(6:06) 493
  Cycling8 4:06:25 48.1(11.7/h) 77.42(18.9/h) 707
  Orienteering2 49:04 7.18(6:50) 11.55(4:15) 90
  Total14 10:10:11 87.3(6:59) 140.5(4:21) 1290
  [1-5]14 9:55:51

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WeThFrSaSuMoTu

Tuesday Dec 12, 2017 #

8 AM

Cycling 30:10 intensity: (48 @0) + (21:42 @1) + (7:03 @2) + (37 @3) 9.82 km (19.5 kph) +76m
ahr:96 max:129

12 PM

Running 19:00 intensity: (1:50 @1) + (8:48 @2) + (8:22 @3) 3.47 km (5:29 / km) +56m 5:04 / km
ahr:121 max:136

Running 1:06:29 intensity: (22 @1) + (1:01 @2) + (1:00:50 @3) + (4:16 @4) 11.52 km (5:46 / km) +4m 5:46 / km
ahr:137 max:157

My 4th annual attempt at the 100 x 100m session (AFL footy pre-season style). We started a rep every 40 seconds, and ran around 19-20s for 100m, with the remaining time for recovery. It didn't feel like much time in between, especially when we were in the 70s and 80s.

We passed the time by recalling historic events from each of the years corresponding with the rep number, and aiming to win our age and year of birth "sprints", which I managed to achieve.

I did miss it last year, but I have completed all 3 of the other of these sessions in 2013, 14 and 15.
C • 100 Hundreds? 5

Running 29:23 intensity: (11:24 @1) + (7:57 @2) + (10:02 @3) 3.58 km (8:13 / km) +148m 6:48 / km
ahr:106 max:134

7 PM

Cycling 27:12 intensity: (1:31 @0) + (16:03 @1) + (9:15 @2) + (23 @3) 8.19 km (18.1 kph) +74m
ahr:97 max:126

Monday Dec 11, 2017 #

12 PM

Running 37:39 intensity: (26 @1) + (27:19 @2) + (9:54 @3) 6.96 km (5:24 / km) +43m 5:15 / km
ahr:121 max:136

4 PM

Cycling 27:23 intensity: (2:03 @0) + (12:59 @1) + (9:46 @2) + (2:35 @3) 8.6 km (18.8 kph) +94m
ahr:100 max:133

Sunday Dec 10, 2017 #

8 AM

Running 39:27 intensity: (2:06 @1) + (32:22 @2) + (4:54 @3) + (5 @4) 6.65 km (5:56 / km) +43m 5:45 / km
ahr:118 max:143

5 PM

Running 22:39 intensity: (4:26 @0) + (6:29 @1) + (9:27 @2) + (2:10 @3) + (7 @4) 2.02 km (11:11 / km) +15m 10:47 / km
ahr:96 max:158

Orienteering 9:53 intensity: (16 @1) + (5 @2) + (20 @3) + (6:03 @4) + (3:09 @5) 2.1 km (4:42 / km)
ahr:153 max:169

Saturday Dec 9, 2017 #

7 AM

Running 15:32 intensity: (1:41 @1) + (2:30 @2) + (11:17 @3) + (4 @4) 2.7 km (5:45 / km) +4m 5:42 / km
ahr:124 max:144

Running 19:55 intensity: (35 @1) + (8:01 @2) + (9:36 @3) + (1:43 @4) 5.07 km (3:56 / km) +47m 3:45 / km
ahr:127 max:157

Thursday Dec 7, 2017 #

8 AM

Cycling 30:08 intensity: (29 @0) + (20:07 @1) + (9:30 @2) + (2 @3) 9.81 km (19.5 kph) +66m
ahr:94 max:126

12 PM

Running 1:04:38 intensity: (15:26 @1) + (18:44 @2) + (20:13 @3) + (8:58 @4) + (1:17 @5) 9.55 km (6:46 / km) +132m 6:20 / km
ahr:122 max:164

5 PM

Cycling 30:31 intensity: (40 @0) + (20:12 @1) + (8:28 @2) + (1:11 @3) 9.52 km (18.7 kph) +98m
ahr:97 max:130

Wednesday Dec 6, 2017 #

8 AM

Cycling 32:06 intensity: (2:10 @0) + (18:21 @1) + (11:24 @2) + (11 @3) 9.88 km (18.5 kph) +76m
ahr:97 max:130

5 PM

Cycling 49:05 intensity: (1:56 @0) + (27:36 @1) + (15:41 @2) + (3:50 @3) + (2 @4) 15.54 km (19.0 kph) +166m
ahr:96 max:146

Orienteering 39:11 intensity: (17 @0) + (16 @1) + (11 @2) + (35 @3) + (16:14 @4) + (21:38 @5) * 9.45 km (4:09 / km) +90m 3:57 / km
ahr:157 max:169

Park & Street orienteering
Blackburn South

8 PM

Cycling 19:50 intensity: (5:21 @1) + (13:22 @2) + (1:07 @3) 6.04 km (18.3 kph) +57m
ahr:112 max:135

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