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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Jul 7, 2018:

activity # timemileskm+m
  Cycling9 4:59:26 55.07(11.0/h) 88.62(17.8/h) 740
  Running6 4:33:46 33.12(8:16) 53.31(5:08) 768
  Orienteering2 2:23:06 10.04(14:15) 16.17(8:51) 196
  Total17 11:56:18 98.23(7:18) 158.09(4:32) 1704
  [1-5]17 11:35:53

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SuMoTuWeThFrSa

Saturday Jul 7, 2018 #

1 PM

Orienteering 1:48:18 intensity: (56 @0) + (31:58 @1) + (28:14 @2) + (46:24 @3) + (46 @4) *** 8.94 km (12:07 / km) +65m 11:41 / km
ahr:110 max:151

Vic Junior Camp
Linton



Control placement, collection and some training.

Good fun, on an under used gold mining area.

Friday Jul 6, 2018 #

10 AM

Cycling 31:05 intensity: (1:56 @0) + (17:22 @1) + (11:26 @2) + (21 @3) 9.89 km (19.1 kph) +68m
ahr:98 max:129

4 PM

Running 33:09 intensity: (1:42 @0) + (17:20 @1) + (11:57 @2) + (2:10 @3) 9.63 km (3:26 / km) +225m 3:05 / km
ahr:99 max:133

Thursday Jul 5, 2018 #

9 AM

Cycling 28:35 intensity: (4:21 @1) + (9:49 @2) + (12:41 @3) + (1:44 @4) 9.85 km (20.7 kph) +75m
ahr:123 max:152

12 PM

Running 1:07:46 intensity: (5:47 @1) + (14:27 @2) + (25:48 @3) + (16:44 @4) + (5:00 @5) 12.51 km (5:25 / km) +175m 5:04 / km
ahr:133 max:169

Descending set
1500m, 1250m, 1000m, 750m, 500m, 250m

My best full session for a few months. I felt particularly strong on the longer intervals.
5 PM

Cycling 33:03 intensity: (44 @0) + (17:49 @1) + (10:29 @2) + (3:12 @3) + (47 @4) + (2 @5) 9.86 km (17.9 kph) +101m
ahr:102 max:161

Wednesday Jul 4, 2018 #

8 AM

Cycling 30:09 intensity: (9:45 @1) + (6:53 @2) + (12:24 @3) + (1:07 @4) 10.2 km (20.3 kph) +66m
ahr:116 max:152

12 PM

Running 1:08:29 intensity: (3:46 @0) + (3:06 @1) + (30:14 @2) + (31:23 @3) 12.91 km (5:18 / km) +123m 5:04 / km
ahr:119 max:138

5 PM

Cycling 30:04 intensity: (14:02 @1) + (10:38 @2) + (5:06 @3) + (14 @4) + (4 @5) 9.44 km (18.8 kph) +100m
ahr:107 max:162

Tuesday Jul 3, 2018 #

8 AM

Cycling 29:55 intensity: (46 @1) + (4:11 @2) + (6:07 @3) + (17:19 @4) + (1:32 @5) 9.87 km (19.8 kph) +65m
ahr:143 max:169

12 PM

Running 48:03 intensity: (1:25 @0) + (7:17 @1) + (9:13 @2) + (17:00 @3) + (12:47 @4) + (21 @5) 8.35 km (5:45 / km) +150m 5:17 / km
ahr:125 max:168

6 PM

Cycling 45:32 intensity: (9:47 @0) + (20:58 @1) + (12:54 @2) + (1:44 @3) + (9 @4) 9.57 km (12.6 kph) +98m
ahr:86 max:147

Monday Jul 2, 2018 #

8 AM

Cycling 28:41 intensity: (2:37 @1) + (1:18 @2) + (6:34 @3) + (11:16 @4) + (6:56 @5) 9.92 km (20.8 kph) +70m
ahr:144 max:180

1 PM

Running 42:57 intensity: (2 @1) + (4 @2) + (14 @3) + (42 @4) + (41:55 @5) 8.17 km (5:15 / km) +81m 5:01 / km
ahr:178 max:197

5 PM

Cycling 42:22 intensity: (4:34 @1) + (12:43 @2) + (9:18 @3) + (11:37 @4) + (4:10 @5) 10.01 km (14.2 kph) +97m
ahr:132 max:175

Sunday Jul 1, 2018 #

7 AM

Running 5:10 intensity: (9 @0) + (1:18 @1) + (3:43 @2) 0.75 km (6:53 / km) +7m 6:34 / km
ahr:107 max:120

Running 8:12 intensity: (2:36 @1) + (1:15 @2) + (43 @3) + (2:25 @4) + (1:13 @5) 1.0 km (8:14 / km) +6m 8:00 / km
ahr:130 max:181

11 AM

Orienteering 34:48 intensity: (32 @2) + (5:16 @3) + (23:10 @4) + (5:50 @5) * 7.22 km (4:49 / km) +131m 4:25 / km
ahr:151 max:165

MelBushO
Eltham Lower Park
Long Hard

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