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Training Log Archive: Bruce

In the 7 days ending Feb 13:

activity # timemileskm+m
  Running4 3:28:59 25.79(8:06) 41.51(5:02) 334
  Cycling4 2:58:28 40.33(4:26) 64.9(2:45) 460
  Orienteering2 53:55 7.77(6:56) 12.51(4:19) 166
  Total9 7:21:22 73.89(5:58) 118.92(3:43) 960
  [1-5]9 7:21:02

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SuMoTuWeThFrSa

Saturday Feb 13 #

12 PM

Cycling 1:48:30 intensity: (45:14 @1) + (51:07 @2) + (12:09 @3) 44.2 km (2:27 / km) +323m 2:22 / km
ahr:108 max:137

Friday Feb 12 #

2 PM

Running 48:29 intensity: (1:16 @1) + (5:44 @2) + (23:29 @3) + (14:22 @4) + (3:38 @5) 9.8 km (4:57 / km) +150m 4:36 / km
ahr:138 max:180

Thursday Feb 11 #

9 AM

Running 14:05 intensity: (26 @1) + (5:15 @2) + (8:24 @3) 2.61 km (5:24 / km)
ahr:125 max:140

Running tempo 20:07 intensity: (26 @1) + (25 @2) + (4:23 @3) + (14:36 @4) + (17 @5) 4.62 km (4:21 / km) +3m 4:21 / km
ahr:145 max:161

Mona fartlek
Morning run to avoid the hottest part of the day. I was a bit tired after a short race on Tuesday, and a hilly Park & Street O last night.

Running 10:41 intensity: (10 @1) + (1:05 @2) + (8:51 @3) + (35 @4) 1.92 km (5:34 / km) +36m 5:06 / km
ahr:131 max:144

Wednesday Feb 10 #

9 AM

Cycling 29:31 intensity: (20:46 @1) + (7:54 @2) + (51 @3) 9.8 km (3:01 / km) +59m 2:55 / km
ahr:99 max:135

4 PM

Cycling 34:43 intensity: (6 @0) + (25:03 @1) + (8:04 @2) + (1:30 @3) 9.78 km (3:33 / km) +78m 3:25 / km
ahr:96 max:130

Orienteering tempo 41:54 intensity: (14 @0) + (40 @1) + (7 @2) + (11 @3) + (15:22 @4) + (25:20 @5) 9.55 km (4:23 / km) +166m 4:02 / km
ahr:158 max:171

Park & Street O at White's Corner
Hilly course including parts of Ruffey Lake Park

Tuesday Feb 9 #

12 PM

Running 7:02 intensity: (30 @1) + (56 @2) + (5:15 @3) + (21 @4) 1.63 km (4:18 / km)
ahr:128 max:146

Running 12:33 intensity: (3:18 @1) + (4:31 @2) + (2:58 @3) + (1:28 @4) + (18 @5) 1.53 km (8:11 / km) +4m 8:05 / km
ahr:120 max:161

Running race 5:03 intensity: (10 @1) + (10 @2) + (17 @3) + (3:45 @4) + (41 @5) 1.61 km (3:08 / km)
ahr:150 max:169

Melbourne Midday Milers - Mile Handicap
at Olympic Park Oval track (507m)

Started with 5 or 6 other Milers, but they were all quite a bit slower, so it turned out to be a solo run.
I hadn't run on a track since COVID, so my strategy was just to run on feel. I felt good and kept just under 3:15min/km. I just tried to keep that up, and managed that for the 3 and a bit laps, with a bit of an effort on the last lap to get closer to 5 minutes.

It was great to see a few MMM guys. Most I had not seen for 12 months.
The group was quite small, as there were a number of hubs across Melbourne and many members are not working in the city at the moment.


Running 37:43 intensity: (1:56 @1) + (4:56 @2) + (16:42 @3) + (14:09 @4) 7.13 km (5:17 / km) +59m 5:05 / km
ahr:134 max:152

5 PM

Cycling 5:44 intensity: (2:29 @1) + (2:06 @2) + (1:09 @3) 1.13 km (5:06 / km)
ahr:105 max:135

Monday Feb 8 #

5 PM

Running 53:16 intensity: (1:37 @1) + (9:06 @2) + (33:28 @3) + (5:24 @4) + (3:41 @5) 10.65 km (5:00 / km) +83m 4:49 / km
ahr:133 max:181

Sunday Feb 7 #

10 AM

Orienteering 12:01 intensity: (32 @1) + (28 @2) + (53 @3) + (1:19 @4) + (8:49 @5) ** 2.96 km (4:04 / km)
ahr:156 max:175

MFR Sprints Event 2
Commonwealth Village

Choice of 3/5 scatter controls, then a normal sprint course. I made a quick decision to collect 2, 4 & 5, which seemed to work out ok.
The rest of the course was quite straight forward.

Map 1


Map 2

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