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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Sep 21:

activity # timemileskm+m
  Cycling10 5:10:05 60.11(5:10) 96.74(3:12) 649
  Running4 3:03:49 22.15(8:18) 35.65(5:09) 210
  Orienteering3 1:11:55 7.68(9:22) 12.35(5:49) 14
  Total15 9:25:49 89.94(6:17) 144.74(3:55) 873
  [1-5]15 9:17:21

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SuMoTuWeThFrSa

Saturday Sep 21 #

10 AM

Orienteering 6:44 intensity: (18 @1) + (39 @2) + (1:59 @3) + (3:48 @4) 1.22 km (5:31 / km)
ahr:137 max:154

Sprint training

Orienteering 7:59 intensity: (8 @1) + (1:32 @2) + (5:12 @3) + (1:07 @4) 1.54 km (5:10 / km)
ahr:132 max:158

Friday Sep 20 #

1 PM

Cycling 30:54 intensity: (1:06 @0) + (19:28 @1) + (8:19 @2) + (2:01 @3) 9.85 km (3:08 / km) +65m 3:02 / km
ahr:98 max:129

5 PM

Cycling 35:57 intensity: (4:34 @0) + (22:46 @1) + (8:37 @2) 9.56 km (3:46 / km) +81m 3:37 / km
ahr:89 max:119

Thursday Sep 19 #

9 AM

Cycling 30:48 intensity: (24 @0) + (13:26 @1) + (9:48 @2) + (6:35 @3) + (29 @4) + (6 @5) 9.81 km (3:08 / km) +65m 3:02 / km
ahr:105 max:163

4 PM

Cycling 33:43 intensity: (13:52 @1) + (5:59 @2) + (7:07 @3) + (6:18 @4) + (27 @5) 9.58 km (3:31 / km) +49m 3:26 / km
ahr:117 max:167

Running 6:07 intensity: (3:26 @1) + (1:00 @2) + (1:36 @3) + (5 @4) 0.72 km (8:31 / km)
ahr:111 max:145

Running 7:18 intensity: (20 @1) + (12 @2) + (6:05 @3) + (41 @4) 2.0 km (3:39 / km)
ahr:135 max:151

2000m time trial with Torren for Cricket Victoria.
This time is nothing special in footy, but is up there with the quicker times in cricket.

Running 17:57 intensity: (3:29 @1) + (2:12 @2) + (7:30 @3) + (4:19 @4) + (27 @5) 2.05 km (8:45 / km) +12m 8:30 / km
ahr:129 max:171

Wednesday Sep 18 #

9 AM

Cycling 33:32 intensity: (11:33 @1) + (9:46 @2) + (8:19 @3) + (3:54 @4) 9.85 km (3:24 / km) +63m 3:18 / km
ahr:116 max:155

1 PM

Running 1:00:39 intensity: (27 @1) + (5:46 @2) + (51:40 @3) + (2:46 @4) 12.61 km (4:49 / km) +78m 4:40 / km
ahr:132 max:150

4 PM

Cycling 29:44 intensity: (2:19 @0) + (24:52 @1) + (2:14 @2) + (19 @3) 9.43 km (3:09 / km) +83m 3:01 / km
ahr:84 max:132

Tuesday Sep 17 #

8 AM

Cycling 27:31 intensity: (3:25 @3) + (6:03 @4) + (18:03 @5) 9.82 km (2:48 / km) +60m 2:43 / km
ahr:162 max:187

12 PM

Running 19:10 intensity: (1 @2) + (1:27 @3) + (1:06 @4) + (16:36 @5) 3.25 km (5:54 / km) +2m 5:53 / km
ahr:170 max:186

Running intervals 13:04 intensity: (19 @1) + (30 @2) + (5:32 @3) + (2:17 @4) + (4:26 @5) 3.81 km (3:26 / km) +30m 3:18 / km
ahr:146 max:175

Lap of the tan - descending set
1500m, 1250m, 1000m
Total time was close to what I could do a lap in 5 years ago, so at least I still have some speed (although it did involve 2 rest periods).

Running 18:06 intensity: (5 @0) + (41 @1) + (3:10 @2) + (13:58 @3) + (12 @4) 3.2 km (5:40 / km) +46m 5:17 / km
ahr:126 max:144

4 PM

Cycling 29:19 intensity: (5:40 @1) + (4:22 @2) + (16:54 @3) + (2:23 @4) 9.55 km (3:04 / km) +47m 3:00 / km
ahr:126 max:151

6 PM

Orienteering 23:20 intensity: (2:31 @1) + (9:12 @2) + (11:20 @3) + (17 @4) 3.03 km (7:41 / km) +11m 7:33 / km
ahr:122 max:144

Sprint training with Sophie and Mason

Monday Sep 16 #

8 AM

Cycling 28:55 intensity: (24 @2) + (1:29 @3) + (2:56 @4) + (24:06 @5) 9.83 km (2:56 / km) +62m 2:51 / km
ahr:172 max:194

4 PM

Cycling 29:42 intensity: (1:11 @2) + (6:04 @3) + (7:08 @4) + (15:19 @5) 9.45 km (3:09 / km) +75m 3:01 / km
ahr:158 max:188

Running 41:28 intensity: (14 @3) + (14 @4) + (41:00 @5) 8.02 km (5:10 / km) +42m 5:02 / km
ahr:185 max:199

Easy run.
First 5.5km with Torren

Sunday Sep 15 #

10 AM

Orienteering 33:52 intensity: (21 @1) + (21 @2) + (2:38 @3) + (18:19 @4) + (12:13 @5) * 6.55 km (5:10 / km) +2m 5:09 / km
ahr:155 max:184

MelBushO
Banksia Park



Mason has done it. His first head to head victory over me in an orienteering race. I was very pleased for him. Probably the first of many to come. I had 8 minutes over him at Bendigo yesterday, but he ran very well today. He must recover better than me when backing up on consecutive days.

Conditions weren't in my favour today. I started early and had to wait for the SI units to turn on, and I had to form a path through the sometimes meter high long grass, which subsequent runners could easily follow.

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