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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending May 27, 2017:

activity # timemileskm+m
  Cycling10 5:23:07 60.26(11.2/h) 96.98(18.0/h) 891
  Running5 4:43:46 32.11(8:50) 51.68(5:29) 651
  Orienteering2 1:48:07 13.68(7:54) 22.01(4:55) 249
  Total16 11:55:00 106.05(6:45) 170.67(4:11) 1791
  [1-5]16 11:41:37

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Saturday May 27, 2017 #

2 PM

Orienteering 1:34:36 intensity: (15 @1) + (17 @2) + (27:29 @3) + (1:05:50 @4) + (45 @5) * 19.11 km (4:57 / km) +210m 4:42 / km
ahr:145 max:164

Park & Street Orienteering
Burnley / South Yarra Enduro





An enjoyable long run. I got to visit a number of streets that I had not been to before, particularly at the western end of the map. Many of the control were on lookouts or top of stairways, providing runners with a nice view if you took the time to look around.

Friday May 26, 2017 #

8 AM

Cycling 31:56 intensity: (2:20 @0) + (15:18 @1) + (13:12 @2) + (35 @3) + (31 @4) 10.07 km (18.9 kph) +83m
ahr:97 max:153

12 PM

Running 1:06:40 intensity: (1:01 @1) + (9:45 @2) + (52:21 @3) + (3:32 @4) + (1 @5) 14.05 km (4:45 / km) +156m 4:30 / km
ahr:130 max:161

4 PM

Cycling 29:28 intensity: (22 @0) + (17:34 @1) + (10:01 @2) + (1:31 @3) 9.16 km (18.7 kph) +89m
ahr:101 max:133

Thursday May 25, 2017 #

8 AM

Cycling 28:27 intensity: (1:50 @0) + (14:50 @1) + (10:59 @2) + (48 @3) 9.78 km (20.6 kph) +81m
ahr:98 max:129

6 PM

Cycling 30:26 intensity: (21 @0) + (20:22 @1) + (8:11 @2) + (1:32 @3) 9.6 km (18.9 kph) +124m
ahr:98 max:130

Wednesday May 24, 2017 #

8 AM

Cycling 31:56 intensity: (1:33 @0) + (20:39 @1) + (7:52 @2) + (1:40 @3) + (12 @4) 10.1 km (19.0 kph) +79m
ahr:95 max:147

12 PM

Running 58:38 intensity: (10 @0) + (18 @1) + (17:21 @2) + (38:19 @3) + (2:30 @4) 12.09 km (4:51 / km) +82m 4:41 / km
ahr:129 max:149

6 PM

Cycling 30:03 intensity: (1:30 @0) + (15:44 @1) + (9:51 @2) + (2:58 @3) 9.48 km (18.9 kph) +96m
ahr:98 max:137

Tuesday May 23, 2017 #

8 AM

Cycling 31:03 intensity: (22 @0) + (21:26 @1) + (9:15 @2) 9.87 km (19.1 kph) +69m
ahr:96 max:122

1 PM

Running hills 1:02:41 intensity: (6 @0) + (5:21 @1) + (17:30 @2) + (25:09 @3) + (14:01 @4) + (34 @5) 10.86 km (5:46 / km) +222m 5:14 / km
ahr:129 max:165

6 x Killer Loops
5 PM

Cycling 43:01 intensity: (29 @0) + (25:15 @1) + (13:35 @2) + (3:42 @3) 9.61 km (13.4 kph) +98m
ahr:97 max:138

Monday May 22, 2017 #

8 AM

Cycling 31:51 intensity: (2:58 @0) + (15:20 @1) + (12:36 @2) + (57 @3) 9.87 km (18.6 kph) +71m
ahr:95 max:133

12 PM

Running 1:04:23 intensity: (12 @0) + (3:46 @1) + (16:00 @2) + (41:06 @3) + (2:24 @4) + (55 @5) 11.77 km (5:28 / km) +166m 5:07 / km
ahr:127 max:180

Fawkner Park
5 PM

Cycling 34:56 intensity: (1:10 @0) + (21:36 @1) + (8:36 @2) + (3:34 @3) 9.43 km (16.2 kph) +100m
ahr:96 max:141

Sunday May 21, 2017 #

9 AM

Running 31:24 intensity: (11:49 @1) + (9:01 @2) + (9:25 @3) + (1:09 @4) 2.9 km (10:49 / km) +25m 10:22 / km
ahr:107 max:151

Orienteering 13:31 intensity: (34 @1) + (14 @2) + (12 @3) + (43 @4) + (11:48 @5) *** 2.9 km (4:40 / km) +40m 4:22 / km
ahr:165 max:198

Victorian State Series #2
Yarra Valley Grammar



I had a clean race on a good new map.
I had no real trouble, but could have been better on 15 to 16. I didn't read the entry to the control, and had to change my route half way through.
I finished strongly with some good splits on the last 4 controls. Perhaps I could have pushed myself a little harder on some of the earlier legs.

The course seemed to be a bit shorter than advertised. I ran only 2.9km and it was measured at 3.2km.

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