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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Aug 17:

activity # timemileskm+m
  Cycling10 5:15:02 60.23(5:14) 96.93(3:15) 753
  Running4 3:23:52 23.17(8:48) 37.29(5:28) 489
  Orienteering3 2:33:34 17.24(8:54) 27.75(5:32) 375
  Total16 11:12:28 100.64(6:41) 161.96(4:09) 1617
  [1-5]16 11:04:28

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SuMoTuWeThFrSa

Saturday Aug 17 #

2 PM

Orienteering race 35:44 intensity: (40 @2) + (2:31 @3) + (27:38 @4) + (4:55 @5) ** 7.48 km (4:47 / km) +58m 4:36 / km
ahr:152 max:166

Bendigo Bush Classic 12
Sedgwick North



Felt good. Sub 5min/km pace and only 10 seconds of time loss.

Orienteering 31:29 intensity: (2:14 @1) + (13:43 @2) + (13:29 @3) + (2:00 @4) + (3 @5) 4.19 km (7:31 / km) +23m 7:19 / km
ahr:124 max:160

control collection

Friday Aug 16 #

8 AM

Cycling 30:31 intensity: (7:17 @1) + (8:25 @2) + (13:13 @3) + (1:36 @4) 9.8 km (3:07 / km) +63m 3:01 / km
ahr:120 max:154

12 PM

Orienteering 44:03 intensity: (1:06 @1) + (13:26 @2) + (29:07 @3) + (24 @4) 8.74 km (5:02 / km) +138m 4:40 / km
ahr:125 max:154

5 PM

Cycling 31:39 intensity: (1:57 @0) + (26:33 @1) + (2:43 @2) + (26 @3) 9.41 km (3:22 / km) +84m 3:13 / km
ahr:85 max:132

Thursday Aug 15 #

9 AM

Cycling 28:45 intensity: (23 @0) + (27:46 @1) + (33 @2) + (3 @3) 9.78 km (2:56 / km) +62m 2:51 / km
ahr:83 max:130

12 PM

Running 1:09:04 intensity: (3:52 @0) + (9:41 @1) + (25:42 @2) + (25:29 @3) + (4:20 @4) 11.56 km (5:58 / km) +172m 5:34 / km
ahr:117 max:156

6 PM

Cycling 30:52 intensity: (1:22 @0) + (24:45 @1) + (4:38 @2) + (5 @3) + (2 @4) 9.36 km (3:18 / km) +80m 3:10 / km
ahr:88 max:145

Wednesday Aug 14 #

8 AM

Cycling 29:43 intensity: (11:48 @1) + (6:18 @2) + (8:45 @3) + (2:38 @4) + (14 @5) 9.8 km (3:02 / km) +65m 2:56 / km
ahr:115 max:172

12 PM

Running 1:05:35 intensity: (1:45 @1) + (39:45 @2) + (23:40 @3) + (25 @4) 13.8 km (4:45 / km) +163m 4:29 / km
ahr:122 max:151

6 PM

Cycling 29:46 intensity: (26 @0) + (25:59 @1) + (3:00 @2) + (21 @3) 8.91 km (3:20 / km) +76m 3:12 / km
ahr:84 max:134

Tuesday Aug 13 #

8 AM

Cycling 31:31 intensity: (11:49 @1) + (3:45 @2) + (15:29 @3) + (28 @4) 9.83 km (3:12 / km) +66m 3:06 / km
ahr:117 max:148

12 PM

Running 55:52 intensity: (15:47 @1) + (5:25 @2) + (24:19 @3) + (10:17 @4) + (4 @5) 9.65 km (5:47 / km) +133m 5:25 / km
ahr:120 max:163

5 PM

Cycling 33:31 intensity: (10:56 @1) + (7:15 @2) + (13:29 @3) + (1:38 @4) + (13 @5) 9.59 km (3:30 / km) +49m 3:25 / km
ahr:117 max:165

Monday Aug 12 #

8 AM

Cycling 31:14 intensity: (4:12 @1) + (2:39 @2) + (13:06 @3) + (11:03 @4) + (14 @5) 9.79 km (3:11 / km) +64m 3:05 / km
ahr:134 max:169

3 PM

Cycling 37:30 intensity: (12:57 @1) + (4:39 @2) + (9:13 @3) + (10:36 @4) + (5 @5) 10.65 km (3:31 / km) +145m 3:18 / km
ahr:122 max:160

Sunday Aug 11 #

3 PM

Running 6:34 intensity: (5 @1) + (6:29 @2) 1.16 km (5:39 / km)
ahr:117 max:122

Orienteering tempo 42:18 intensity: (5 @1) + (4:53 @2) + (10:39 @3) + (24:48 @4) + (1:53 @5) 7.34 km (5:46 / km) +155m 5:13 / km
ahr:142 max:186

The "Melbourne Forest Loop"
One of my old winter terrain loops #TurningBackTheClock

It could not have been much colder. It could not have been much wetter. But those conditions are often the best for my 7.5km terrain loop at Yarra Bend.

It was green and steep and wet. I'm not as fast as I used to be, but it was good training to strengthen me for the upcoming racing season.

Running 6:47 intensity: (19 @1) + (12 @2) + (5:31 @3) + (43 @4) + (2 @5) 1.11 km (6:08 / km) +22m 5:34 / km
ahr:133 max:165

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