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Training Log Archive: Bruce

In the 7 days ending Jul 28, 2018:

activity # timemileskm+m
  Cycling10 5:33:53 59.66(10.7/h) 96.02(17.3/h) 842
  Running5 4:55:25 29.34(10:04) 47.22(6:15) 500
  Orienteering2 3:05:03 28.29(6:32) 45.53(4:04) 452
  Total16 13:34:21 117.29(6:57) 188.77(4:19) 1793
  [1-5]16 13:17:27

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SuMoTuWeThFrSa

Saturday Jul 28, 2018 #

3 PM

Running 11:16 intensity: (1:18 @0) + (2:37 @1) + (7:20 @2) + (1 @3) 1.25 km (9:00 / km) +8m 8:43 / km
ahr:100 max:125

Orienteering 43:27 intensity: (33 @1) + (4:44 @2) + (23:44 @3) + (13:57 @4) + (29 @5) 7.38 km (5:53 / km) +168m 5:17 / km
ahr:137 max:172

Terrain running on my old Melbourne Forest Loop course. The forest is significantly thicker in parts, but I tried to offset this with some track running in those areas where running is no longer possible.

Tough work, but enjoyable at this time of year where the grass is green and the forest is soft.

Running 5:56 intensity: (1:34 @2) + (4:22 @3) 1.07 km (5:34 / km) +25m 4:58 / km
ahr:125 max:134

Friday Jul 27, 2018 #

8 AM

Cycling 31:31 intensity: (3:23 @1) + (9:12 @2) + (6:48 @3) + (12:08 @4) 9.95 km (18.9 kph) +80m
ahr:130 max:159

12 PM

Running 1:06:38 intensity: (1:08 @0) + (5:34 @1) + (13:46 @2) + (36:07 @3) + (8:43 @4) + (1:20 @5) 12.66 km (5:16 / km) +196m 4:53 / km
ahr:127 max:163

4 PM

Cycling 28:11 intensity: (14:49 @1) + (7:11 @2) + (5:55 @3) + (16 @4) 8.07 km (17.2 kph) +73m
ahr:103 max:153

Thursday Jul 26, 2018 #

8 AM

Cycling 32:53 intensity: (3:40 @1) + (10:36 @2) + (11:06 @3) + (7:27 @4) + (4 @5) 9.88 km (18.0 kph) +67m
ahr:127 max:163

5 PM

Cycling 34:40 intensity: (2:55 @1) + (6:58 @2) + (6:51 @3) + (16:11 @4) + (1:45 @5) 9.69 km (16.8 kph) +99m
ahr:137 max:177

Wednesday Jul 25, 2018 #

8 AM

Cycling 31:59 intensity: (1:01 @0) + (20:33 @1) + (10:00 @2) + (25 @3) 9.8 km (18.4 kph) +64m
ahr:92 max:129

12 PM

Running 1:09:02 intensity: (6 @0) + (9:41 @1) + (16:00 @2) + (42:58 @3) + (17 @4) 12.48 km (5:32 / km) +110m 5:18 / km
ahr:121 max:148

Dozer's Mystery Box - Kerferd Rd version
5 PM

Cycling 30:41 intensity: (1:34 @0) + (21:52 @1) + (7:01 @2) + (14 @3) 9.58 km (18.7 kph) +102m
ahr:88 max:127

Tuesday Jul 24, 2018 #

8 AM

Cycling 37:03 intensity: (18:15 @1) + (6:11 @2) + (12:31 @3) + (6 @4) 9.92 km (16.1 kph) +65m
ahr:111 max:144

12 PM

Running intervals 1:04:28 intensity: (4 @0) + (6:47 @1) + (10:41 @2) + (28:22 @3) + (14:55 @4) + (3:39 @5) 11.84 km (5:27 / km) +155m 5:07 / km
ahr:131 max:176

4 x 3mins
5 PM

Cycling 34:59 intensity: (1:47 @0) + (30:17 @1) + (2:03 @2) + (45 @3) + (4 @4) + (3 @5) 9.63 km (16.5 kph) +130m
ahr:82 max:172

Monday Jul 23, 2018 #

8 AM

Cycling 32:10 intensity: (10:23 @1) + (9:22 @2) + (7:47 @3) + (4:12 @4) + (26 @5) 9.89 km (18.4 kph) +64m
ahr:114 max:167

6 PM

Cycling 39:46 intensity: (11:42 @1) + (10:06 @2) + (15:33 @3) + (2:23 @4) + (2 @5) 9.62 km (14.5 kph) +99m
ahr:117 max:160

Sunday Jul 22, 2018 #

9 AM

Orienteering race 2:21:36 intensity: (9:56 @0) + (52:52 @1) + (15:45 @2) + (17:50 @3) + (20:12 @4) + (25:01 @5) **** 38.16 km (3:43 / km) +284m 3:35 / km
ahr:114 max:186

Bendig-ORingen
Grand Tour of urban mining
4 races in one morning, with non-timed driving legs in between each map

Stage 1


Stage 2


Stage 3


Stage 4

3 PM

Running 20:12 intensity: (55 @1) + (5:14 @2) + (12:47 @3) + (1:16 @4) 2.03 km (9:58 / km) +1m 9:56 / km
ahr:128 max:154

Running 19:59 intensity: (1:05 @2) + (10:33 @3) + (8:21 @4) 2.4 km (8:20 / km)
ahr:140 max:156

Running 19:58 intensity: (2:43 @1) + (5:18 @2) + (11:50 @3) + (7 @4) 1.74 km (11:30 / km) +1m 11:27 / km
ahr:123 max:144

Running 17:56 intensity: (1:00 @1) + (2:46 @2) + (13:34 @3) + (26 @4) + (10 @5) 1.75 km (10:13 / km) +4m 10:07 / km
ahr:129 max:161

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