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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Jan 25:

activity # timemileskm+m
  Cycling7 3:58:49 42.42(5:38) 68.27(3:30) 497
  Running5 2:52:33 18.83(9:10) 30.31(5:42) 281
  Orienteering5 1:45:11 13.9(7:34) 22.38(4:42) 163
  Total16 8:36:33 75.15(6:52) 120.95(4:16) 941
  [1-5]16 8:16:41

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Saturday Jan 25 #

7 AM

Orienteering 12:18 intensity: (23 @1) + (20 @2) + (3:13 @3) + (4:25 @4) + (3:57 @5) **** 2.58 km (4:46 / km) +50m 4:21 / km
ahr:149 max:174

Lonely Mountain Knock Out Sprint Qualifier
New Plymouth Girls High School, NZ



Great fun orienteering in the cemetery. A very clean run with no time loss.


26th out of 46 competitors M21 and 20E combined.
Even though we all ran the same course, they seeded us into 3 heats. I qualified 9th in my heat, inside the top12 to progress to the quarter final.

This method was a bit unfair, as Mason ran a faster time than Brody, but missed out on his heat when Brody went through. If you are going to use this method, then you really need to have 3 parallel courses.
10 AM

Orienteering race 9:10 intensity: (28 @1) + (4 @2) + (17 @3) + (1:22 @4) + (6:59 @5) *** 2.06 km (4:27 / km)
ahr:160 max:173

Lonely Mountain Knock Out Sprint Quarter Final
New Plymouth Girls High School, NZ



Quarter Final E.
5th place. Only 3 went through to the Semi Final.
Overall, 26th fastest of the 36 quarter finalists.

The course was common through to number 5, then had 3 small loops, before a common finish.
Once again, no mistakes. Just follow the leader for most of the course and I didn't have enough speed to make the top 3.
2 PM

Orienteering race 19:06 intensity: (14 @1) + (15 @2) + (10 @3) + (1:31 @4) + (16:56 @5) **** 3.63 km (5:15 / km) +29m 5:03 / km
ahr:163 max:174

Lonely Mountain Sprint 2
Paths of the Dead

Map 1 of 2


Map 2 of 2



A bit tired for my third race of the day, in a race that didn't mean that much.
However, the cemetery was fun. I made a couple of small errors. Probably due to tiredness and being lazy with my map reading.
4 PM

Running 4:42 intensity: (24 @1) + (1:31 @2) + (2:17 @3) + (30 @4) 0.55 km (8:30 / km)
ahr:123 max:147

Thursday Jan 23 #

8 AM

Cycling 33:42 intensity: (55 @0) + (9:16 @1) + (6:23 @2) + (16:23 @3) + (45 @4) 10.07 km (3:21 / km) +63m 3:15 / km
ahr:117 max:158

2 PM

Running 24:07 intensity: (1:17 @1) + (10:56 @2) + (11:54 @3) 4.39 km (5:29 / km) +105m 4:54 / km
ahr:122 max:133

5 PM

Cycling 33:41 intensity: (1:59 @0) + (23:56 @1) + (7:44 @2) + (2 @3) 9.59 km (3:31 / km) +84m 3:22 / km
ahr:92 max:125

Wednesday Jan 22 #

9 AM

Cycling 29:41 intensity: (41 @0) + (20:36 @1) + (8:22 @2) + (2 @3) 9.87 km (3:01 / km) +61m 2:55 / km
ahr:88 max:125

4 PM

Cycling 36:26 intensity: (2:17 @0) + (19:02 @1) + (12:47 @2) + (1:58 @3) + (22 @4) 9.76 km (3:44 / km) +83m 3:35 / km
ahr:98 max:148

7 PM

Orienteering 37:17 intensity: (31 @1) + (42 @2) + (43 @3) + (26:21 @4) + (9:00 @5) 8.61 km (4:20 / km) +83m 4:08 / km
ahr:154 max:178

Tuesday Jan 21 #

9 AM

Cycling 31:38 intensity: (1:53 @0) + (24:25 @1) + (5:20 @2) 9.52 km (3:19 / km) +58m 3:13 / km
ahr:89 max:123

12 PM

Running 1:15:36 intensity: (12:59 @1) + (18:57 @2) + (27:45 @3) + (9:46 @4) + (6:09 @5) 11.91 km (6:21 / km) +75m 6:09 / km
ahr:127 max:168

5 PM

Cycling 39:36 intensity: (8:33 @0) + (20:54 @1) + (9:55 @2) + (14 @3) 9.56 km (4:08 / km) +84m 3:58 / km
ahr:90 max:128

Monday Jan 20 #

8 AM

Cycling 34:05 intensity: (3:34 @0) + (29:32 @1) + (59 @2) 9.9 km (3:27 / km) +64m 3:20 / km
ahr:82 max:118

12 PM

Running 53:08 intensity: (2:21 @1) + (21:42 @2) + (26:16 @3) + (2:49 @4) 10.45 km (5:05 / km) +101m 4:51 / km
ahr:126 max:153

Sunday Jan 19 #

11 AM

Orienteering 22:43 intensity: (17 @1) + (2 @2) + (16 @3) + (4:21 @4) + (17:47 @5) *** 4.61 km (4:56 / km) +1m 4:55 / km
ahr:163 max:188

Indoor Outdoor Sprint
Monash University

Indoor map


Outdoor map

Orienteering 4:37 intensity: (1 @3) + (3:39 @4) + (57 @5) 0.88 km (5:14 / km)
ahr:157 max:173

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

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