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Training Log Archive: Bruce

In the 7 days ending Jan 11, 2020:

activity # timemileskm+m
  Cycling8 4:09:44 47.87(11.5/h) 77.04(18.5/h) 410
  Running4 3:48:09 26.81(8:31) 43.15(5:17) 257
  Orienteering1 34:47 4.37(7:57) 7.04(4:56) 12
  Total12 8:32:40 79.05(6:29) 127.22(4:02) 679
  [1-5]12 8:28:25

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SuMoTuWeThFrSa

Saturday Jan 11, 2020 #

7 AM

Running 10:01 intensity: (2:06 @1) + (6:44 @2) + (1:11 @3) 1.43 km (7:01 / km) +12m 6:44 / km
ahr:110 max:133

Running race 17:30 intensity: (29 @1) + (5 @2) + (4 @3) + (4:04 @4) + (12:48 @5) 5.03 km (3:29 / km) +27m 3:23 / km
ahr:160 max:175

parkrun Maribrynong
1st win of 2020
My highest all time age grade % of 81.05%
My fastest run of 2020.

My aim was to run 17:30, so I was planning for 3:30 min/kms. This worked for the 3kms even though I found myself running solo. The lead guy was 200m ahead and then disappeared. Another guy was ahead of me at 1750m but then slowed down.
The 4th km was into a headwind and although I was feeling much better than last week, it was still tough to hold my pace. I pushed hard in the last km and made up a few seconds, but it started to get stomach cramps so as much as I felt like I had a few more seconds in my legs, I couldn't go much faster.

Mason ran a PB in 19:15.
Torren didn't improve this time, but has a good attitude and wants to run.

Running 11:57 intensity: (4 @1) + (6:48 @2) + (2:30 @3) + (2:35 @4) 2.11 km (5:41 / km)
ahr:127 max:152

Friday Jan 10, 2020 #

9 AM

Cycling 32:26 intensity: (16 @0) + (23:26 @1) + (7:39 @2) + (1:05 @3) 9.85 km (18.2 kph) +63m
ahr:95 max:139

2 PM

Cycling 31:51 intensity: (1:17 @0) + (22:52 @1) + (6:34 @2) + (1:08 @3) 9.6 km (18.1 kph) +77m
ahr:94 max:138

Thursday Jan 9, 2020 #

9 AM

Cycling 30:00 [2] 10.0 km (20.0 kph)

12 PM

Running 1:06:29 intensity: (55 @1) + (18:18 @2) + (18:30 @3) + (19:16 @4) + (9:30 @5) 12.06 km (5:31 / km) +74m 5:21 / km
ahr:137 max:179

4 PM

Cycling 30:12 intensity: (5 @0) + (16:12 @1) + (6:40 @2) + (3:55 @3) + (3:20 @4) 9.46 km (18.8 kph) +81m
ahr:105 max:152

Wednesday Jan 8, 2020 #

5 PM

Cycling 15:59 intensity: (13 @0) + (8:15 @1) + (4:06 @2) + (3:07 @3) + (18 @4) 3.42 km (12.8 kph) +15m
ahr:101 max:151

Orienteering 12:35 intensity: (17 @2) + (6:40 @3) + (5:38 @4) *** 2.38 km (5:17 / km) +9m 5:11 / km
ahr:140 max:151

Sprint training at Princes Hill

Cycling 15:58 intensity: (7:39 @1) + (7:20 @2) + (59 @3) 5.14 km (19.3 kph)
ahr:104 max:131

Orienteering 22:12 intensity: (50 @1) + (2:59 @2) + (15:52 @3) + (5 @4) + (2:26 @5) 4.66 km (4:46 / km) +3m 4:45 / km
ahr:132 max:181

Tuesday Jan 7, 2020 #

9 AM

Cycling 30:07 intensity: (1:07 @0) + (13:14 @1) + (5:51 @2) + (8:20 @3) + (1:35 @4) 9.79 km (19.5 kph) +66m
ahr:107 max:159

12 PM

Running 1:07:54 intensity: (6:08 @1) + (14:48 @2) + (22:13 @3) + (16:22 @4) + (8:23 @5) 12.06 km (5:38 / km) +88m 5:26 / km
ahr:134 max:166

5 PM

Cycling 30:01 intensity: (1:17 @0) + (11:11 @1) + (11:25 @2) + (5:45 @3) + (23 @4) 10.01 km (20.0 kph) +49m
ahr:107 max:151

Monday Jan 6, 2020 #

8 AM

Cycling 33:10 intensity: (9:25 @1) + (8:42 @2) + (14:02 @3) + (1:01 @4) 9.77 km (17.7 kph) +60m
ahr:116 max:157

Sunday Jan 5, 2020 #

6 PM

Running 54:18 intensity: (1:24 @1) + (1:37 @2) + (6:48 @3) + (44:29 @4) 10.45 km (5:12 / km) +57m 5:03 / km
ahr:148 max:158

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