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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Aug 7, 2010:

activity # timemileskm+m
  Running6 5:49:29 42.91(8:09) 69.05(5:04) 989
  Orienteering1 52:58 5.92(8:57) 9.52(5:34) 202
  Total7 6:42:27 48.82(8:15) 78.57(5:07) 1191
  [1-5]7 6:33:37

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SuMoTuWeThFrSa

Saturday Aug 7, 2010 #

7 AM

Orienteering 7:09 [1] 1.13 km (6:18 / km)

Orienteering 38:39 [5] 7.26 km (5:20 / km) +174m 4:45 / km

Orienteering 7:10 [1] 1.13 km (6:20 / km) +28m 5:38 / km

Friday Aug 6, 2010 #

12 PM

Running 42:51 intensity: (6:19 @0) + (7:36 @1) + (17:27 @2) + (7:33 @3) + (3:56 @4) 8.19 km (5:14 / km) +146m 4:48 / km
ahr:130 max:159

Thursday Aug 5, 2010 #

1 PM

Running 33:18 intensity: (41 @0) + (2:16 @1) + (8:56 @2) + (8:26 @3) + (11:29 @4) + (1:30 @5) 5.75 km (5:48 / km) +50m 5:33 / km
ahr:141 max:176

Wednesday Aug 4, 2010 #

12 PM

Running 1:09:44 intensity: (1:58 @1) + (1:00:48 @2) + (3:49 @3) + (1:01 @4) + (2:08 @5) 13.0 km (5:22 / km) +145m 5:05 / km
ahr:134 max:189

Tuesday Aug 3, 2010 #

12 PM

Running intervals 1:01:30 intensity: (1:03 @1) + (9:02 @2) + (30:00 @3) + (1:25 @4) + (20:00 @5) 12.24 km (5:01 / km) +199m 4:39 / km
ahr:135 max:173

4 x 1500m at the tan, off every 7:30mins
5:22, 4:50, 5:22, 4:50

Monday Aug 2, 2010 #

12 PM

Running 51:16 intensity: (1:50 @0) + (13:18 @1) + (35:36 @2) + (32 @3) 9.39 km (5:28 / km) +125m 5:07 / km
ahr:121 max:144

Fawkner Park
Easy pace - not too tired, but not fantastic either.
Sunny but windy!
C • Fence-sitter! 1

Sunday Aug 1, 2010 #

7 AM

Running long 1:30:50 intensity: (8:00 @1) + (37:00 @2) + (37:11 @3) + (8:39 @4) 20.48 km (4:26 / km) +324m 4:07 / km
ahr:138 max:164

A change from the usual Sunday run, with a similar distance, but in a much faster time. I've become quite good at running 5m/kms over a long distance, but with some long distance races coming up in September, I want to be able to feel comfortable at a higher pace.
In wet and windy conditions, this was an undulating run over the Yarra Boulevard. I was aiming for about 90 minutes for 20kms. The first half was averaging about 4:38, but I came home strong, chased by a couple of quick unknown runners who I passed, but then didn't want to let pass me again.

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