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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Oct 1, 2020:

activity # timemileskm+m
  Running6 4:37:11 33.83(8:12) 54.45(5:05) 271
  Cycling2 1:57:04 29.73(15.2/h) 47.85(24.5/h) 340
  Orienteering1 37:58 4.57(8:19) 7.35(5:10) 157
  Total7 7:12:13 68.14(6:21) 109.65(3:56) 768
  [1-5]7 7:12:00

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FrSaSuMoTuWeTh

Thursday Oct 1, 2020 #

4 PM

Running tempo 58:48 intensity: (5:50 @1) + (5:38 @2) + (19:11 @3) + (5:29 @4) + (22:40 @5) 12.41 km (4:44 / km) +89m 4:34 / km
ahr:147 max:186

Wednesday Sep 30, 2020 #

4 PM

Running 1:00:02 intensity: (46 @1) + (1:19 @2) + (49 @3) + (27:39 @4) + (29:29 @5) 12.02 km (5:00 / km) +48m 4:54 / km
ahr:154 max:161

Tuesday Sep 29, 2020 #

Event: Australian Schools Orienteering Challenge - Day 2/3 CANCELLED
 
4 PM

Running intervals 39:15 intensity: (5:31 @1) + (9:07 @2) + (17:42 @3) + (6:55 @4) 6.49 km (6:03 / km)
ahr:124 max:157

8 x 1 min with Torren at Collingwood track

My calf is still tight, so I took this session at 3/4 pace. It felt better towards the end of the session as I warmed up.

Cycling 5:57 intensity: (2:09 @1) + (1:43 @2) + (2:02 @3) + (3 @4) 1.69 km (17.0 kph)
ahr:114 max:144

Monday Sep 28, 2020 #

Event: Australian Schools Orienteering Challenge - Day 1 pm CANCELLED
 
12 PM

Running 54:28 intensity: (57 @1) + (1:10 @2) + (10:43 @3) + (41:38 @4) 12.01 km (4:32 / km) +66m 4:25 / km
ahr:147 max:156


New shoes day. Nike Zoom Tempo NEXT%
They felt great. I was running 4:30s on my easy day instead of 5:00 min/km.

I would like the Vaporfly NEXT% for racing but they are still not in stock. So I bought the Tempo NEXT% for training instead.

Sunday Sep 27, 2020 #

1 PM

Cycling long 1:51:07 intensity: (2 @0) + (42:54 @1) + (50:39 @2) + (17:09 @3) + (23 @4) 46.16 km (24.9 kph) +340m
ahr:108 max:153

Circumnavigated my 5km zone

Saturday Sep 26, 2020 #

1 PM

Running 14:42 intensity: (11 @0) + (4:29 @1) + (9:12 @2) + (50 @3) 1.94 km (7:34 / km)
ahr:108 max:135

Orienteering tempo 37:58 intensity: (3:03 @1) + (2:45 @2) + (38 @3) + (12:47 @4) + (18:45 @5) 7.35 km (5:10 / km) +157m 4:40 / km
ahr:152 max:177

Melbourne Forest Loop
New personal best time by 3 seconds. Faster than my previous best from 2010.

I felt stronger and was able to stride out more in the forest today after a good warm up and active stretching.



Running 4:34 intensity: (14 @1) + (42 @2) + (3:33 @3) + (5 @4) 0.78 km (5:51 / km) +9m 5:33 / km
ahr:130 max:147

Friday Sep 25, 2020 #

9 AM

Running 45:22 intensity: (19 @1) + (11:38 @2) + (30:53 @3) + (2:18 @4) + (14 @5) 8.8 km (5:09 / km) +60m 4:59 / km
ahr:129 max:179

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