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Training Log Archive: Bruce

In the 7 days ending Feb 15:

activity # timemileskm+m
  Running5 4:53:06 31.98(9:10) 51.46(5:42) 286
  Cycling8 4:18:13 47.79(5:24) 76.9(3:21) 502
  Orienteering1 39:34 5.61(7:03) 9.03(4:23) 78
  Total14 9:50:53 85.37(6:55) 137.39(4:18) 866
  [1-5]14 9:43:25

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Saturday Feb 15 #

7 PM

Running 46:03 intensity: (3:44 @1) + (12:22 @2) + (28:22 @3) + (1:35 @4) 8.55 km (5:23 / km) +40m 5:16 / km
ahr:125 max:148

Friday Feb 14 #

9 AM

Cycling 30:29 intensity: (58 @0) + (4:28 @1) + (25:00 @2) + (3 @3) 10.0 km (3:03 / km) +7m 3:02 / km
ahr:88 max:126

12 PM

Running 43:30 intensity: (4:51 @1) + (9:49 @2) + (28:44 @3) + (6 @4) 8.03 km (5:25 / km) +15m 5:22 / km
ahr:124 max:142

3 PM

Cycling 32:25 intensity: (15:13 @1) + (15:06 @2) + (2:02 @3) + (4 @4) 9.5 km (3:25 / km) +84m 3:16 / km
ahr:105 max:143

Thursday Feb 13 #

7 PM

Orienteering 39:34 intensity: (28 @1) + (11 @2) + (2:19 @3) + (27:44 @4) + (8:52 @5) 9.03 km (4:23 / km) +78m 4:12 / km
ahr:152 max:171

Wednesday Feb 12 #

9 AM

Cycling 33:09 intensity: (39 @0) + (25:34 @1) + (5:50 @2) + (1:06 @3) 9.28 km (3:34 / km) +46m 3:29 / km
ahr:67 max:130

4 PM

Cycling 30:52 intensity: (2:51 @0) + (22:46 @1) + (4:35 @2) + (40 @3) 9.53 km (3:14 / km) +80m 3:07 / km
ahr:87 max:129

Tuesday Feb 11 #

9 AM

Cycling 36:36 intensity: (37 @0) + (24:22 @1) + (7:39 @2) + (3:58 @3) 9.86 km (3:43 / km) +64m 3:36 / km
ahr:96 max:141

12 PM

Running 37:03 intensity: (18:46 @1) + (9:52 @2) + (8:19 @3) + (6 @4) 3.54 km (10:28 / km) +18m 10:12 / km
ahr:101 max:144

Running race 6:23 intensity: (26 @1) + (11 @2) + (3 @3) + (4:14 @4) + (1:29 @5) 2.0 km (3:12 / km) +10m 3:07 / km
ahr:152 max:166

Melbourne Midday Milers 4 x 2km relay
Overall 6th out of 16 teams.
Km splits were 3:17 and 3:06.
I was pushed along towards the end when I was caught by 2 faster guys.

I was very surprised and satisfied with my time. Last year I ran 6:30 and the last time I did 1km reps before NZ I was just breaking 3:30.
Running a race always helps. It was warm and humid, but ok for just 2kms. The wind was also light.
My Nike Vapourfly 4% are fantastic for racing. After almost 15 months they have lost a lot of their spring, but are still much faster than my other shoes.

Running 15:55 intensity: (10:11 @3) + (5:44 @4) 3.15 km (5:03 / km) +26m 4:51 / km
ahr:140 max:148

6 PM

Cycling 28:45 intensity: (14:13 @1) + (11:01 @2) + (3:31 @3) 9.42 km (3:03 / km) +82m 2:55 / km
ahr:105 max:135

Monday Feb 10 #

8 AM

Cycling 32:51 intensity: (1:49 @0) + (28:46 @1) + (1:52 @2) + (22 @3) + (2 @4) 9.81 km (3:21 / km) +60m 3:15 / km
ahr:88 max:143

12 PM

Running 47:55 intensity: (12 @0) + (11:16 @1) + (18:01 @2) + (18:26 @3) 8.19 km (5:51 / km) +35m 5:44 / km
ahr:114 max:138

5 PM

Cycling 33:06 intensity: (22 @0) + (22:58 @1) + (6:27 @2) + (3:19 @3) 9.5 km (3:29 / km) +79m 3:21 / km
ahr:97 max:138

Sunday Feb 9 #

10 AM

Running long 1:36:17 intensity: (2:27 @1) + (27:14 @2) + (1:02:41 @3) + (3:55 @4) 18.01 km (5:21 / km) +142m 5:09 / km
ahr:128 max:146

First 10km with Mason around Yarra Bend Golf Course then home.
Then an extra 8km back to pick Torren up from pre-season footy training.

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