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Training Log Archive: Bruce

In the 7 days ending Sep 2, 2017:

activity # timemileskm+m
  Cycling10 5:17:47 60.65(11.5/h) 97.61(18.4/h) 929
  Running5 3:57:40 24.81(9:35) 39.93(5:57) 834
  Orienteering2 1:18:35 8.66(9:05) 13.93(5:38) 398
  Total15 10:34:02 94.12(6:44) 151.47(4:11) 2162
  [1-5]15 10:04:34

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SuMoTuWeThFrSa

Saturday Sep 2, 2017 #

2 PM

Orienteering race 37:58 intensity: (24 @1) + (56 @2) + (4:19 @3) + (23:32 @4) + (8:47 @5) *** 6.18 km (6:09 / km) +286m 4:59 / km
ahr:151 max:173

Bendigo Rocks 3
Mt Tarrengower
2nd on Course 1



A great field today
Kerrin 36
Bruce 37
Andrew Barnett 37
Matthew 39
MIkkel 42

The first 3.5 legs were steep up hill. I wasn't the fastest on these, but I picked up the pace on the other side of the mountain and had a great clean run, with minimal time loss.

It was easy to recognise Ilka Barr as the course setter. The course was intereting, controls were accurate, and control placement was friendly. Well done Ilka.

Orienteering warm up/down 11:14 intensity: (51 @2) + (10:14 @3) + (9 @4) 1.81 km (6:13 / km) +26m 5:48 / km
ahr:132 max:151

Friday Sep 1, 2017 #

8 AM

Cycling 31:42 intensity: (1:50 @0) + (15:25 @1) + (11:54 @2) + (2:25 @3) + (8 @4) 9.89 km (18.7 kph) +78m
ahr:100 max:143

4 PM

Cycling 30:56 intensity: (7:31 @0) + (5:37 @1) + (14:57 @2) + (2:51 @3) 10.62 km (20.6 kph) +112m
ahr:91 max:138

Thursday Aug 31, 2017 #

8 AM

Cycling 29:08 intensity: (18:04 @1) + (6:50 @2) + (4:14 @3) 9.82 km (20.2 kph) +77m
ahr:99 max:136

12 PM

Running 1:06:19 intensity: (46 @0) + (6:03 @1) + (13:26 @2) + (23:13 @3) + (13:03 @4) + (9:48 @5) 13.74 km (4:50 / km) +194m 4:31 / km
ahr:132 max:168

7km progressive tempo
4 PM

Cycling 32:59 intensity: (26 @0) + (17:13 @1) + (10:21 @2) + (3:41 @3) + (1:18 @4) 9.53 km (17.3 kph) +99m
ahr:102 max:156

Wednesday Aug 30, 2017 #

8 AM

Cycling 35:18 intensity: (3:14 @0) + (17:58 @1) + (8:40 @2) + (4:55 @3) + (31 @4) 9.9 km (16.8 kph) +76m
ahr:98 max:151

5 PM

Cycling 30:21 intensity: (2:00 @0) + (18:44 @1) + (8:09 @2) + (1:28 @3) 9.6 km (19.0 kph) +102m
ahr:96 max:129

Running 43:20 intensity: (3:10 @0) + (17:26 @1) + (13:29 @2) + (6:50 @3) + (2:25 @4) 4.0 km (10:51 / km) +32m 10:26 / km
ahr:101 max:146

Tuesday Aug 29, 2017 #

8 AM

Cycling 33:13 intensity: (3:19 @0) + (23:49 @1) + (6:05 @2) 9.87 km (17.8 kph) +75m
ahr:88 max:122

12 PM

Running 1:12:14 intensity: (15 @0) + (9:41 @1) + (19:30 @2) + (29:37 @3) + (9:08 @4) + (4:03 @5) 12.96 km (5:34 / km) +518m 4:39 / km
ahr:126 max:181

2km threshold
My right knee was still feeling a little tired from Saturday's race, so I just did the one rep, and then a lap of the tan
5 PM

Cycling 30:11 intensity: (57 @0) + (22:14 @1) + (6:40 @2) + (20 @3) 9.43 km (18.7 kph) +127m
ahr:90 max:140

Monday Aug 28, 2017 #

8 AM

Cycling 31:42 intensity: (4:08 @0) + (19:07 @1) + (8:27 @2) 9.29 km (17.6 kph) +67m
ahr:90 max:124

12 PM

Running 45:04 intensity: (22 @0) + (4:23 @1) + (20:25 @2) + (19:54 @3) 8.0 km (5:38 / km) +79m 5:22 / km
ahr:120 max:138

6 PM

Cycling 32:17 intensity: (1:20 @0) + (13:41 @1) + (12:47 @2) + (4:24 @3) + (5 @4) 9.67 km (18.0 kph) +117m
ahr:105 max:146

Sunday Aug 27, 2017 #

Event: Icebug NOL # 12
 
9 AM

Running 10:43 intensity: (10 @0) + (53 @1) + (3:33 @2) + (6:07 @3) 1.23 km (8:41 / km) +11m 8:19 / km
ahr:122 max:141

Orienteering race 29:23 intensity: (23 @1) + (14 @2) + (1:07 @3) + (8:55 @4) + (18:44 @5) ** 5.94 km (4:57 / km) +86m 4:37 / km
ahr:158 max:171

NOL Middle Distance Galaxy
Snow Gums, Canberra
7th in M21E

Map 1



Map 2



Map 3

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