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Training Log Archive: Bruce

In the 7 days ending Aug 11, 2018:

activity # timemileskm+m
  Running5 5:35:02 34.82(9:37) 56.04(5:59) 666
  Cycling9 5:24:37 59.65(11.0/h) 96.0(17.7/h) 558
  Orienteering1 1:15:46 6.19(12:15) 9.95(7:37) 193
  Total15 12:15:25 100.66(7:18) 162.0(4:32) 1417
  [1-5]15 12:03:06

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Saturday Aug 11, 2018 #

1 PM

Orienteering intervals 1:15:46 intensity: (2:10 @0) + (12:49 @1) + (13:49 @2) + (31:36 @3) + (15:21 @4) + (1 @5) 9.95 km (7:37 / km) +193m 6:56 / km
ahr:123 max:160

Terrain intervals with Mason on the Melbourne Forest Loop

Friday Aug 10, 2018 #

Cycling 30:00 [1] 10.0 km (20.0 kph)

Cycling 30:00 [1] 10.0 km (20.0 kph)

Thursday Aug 9, 2018 #

8 AM

Cycling 31:07 intensity: (11:02 @1) + (6:54 @2) + (12:02 @3) + (1:00 @4) + (9 @5) 9.89 km (19.1 kph) +66m
ahr:116 max:181

12 PM

Running hills 1:13:01 intensity: (6 @0) + (7:18 @1) + (41:28 @2) + (22:49 @3) + (1:19 @4) + (1 @5) 13.64 km (5:21 / km) +254m 4:54 / km
ahr:120 max:160

4 x Cactus loop hills in the Botanic Gardens
I am trying to fit in a hill session each week (instead of the second MMM speed session) in preparation for the o competition season.
My legs felt flat today, but I am not particularly tired.

On the positive side, my watch said that I was back up to a VO2 max of 60.
5 PM

Cycling 30:00 [1] 10.0 km (20.0 kph)

Wednesday Aug 8, 2018 #

9 AM

Cycling 31:39 intensity: (1:41 @0) + (24:21 @1) + (4:41 @2) + (56 @3) 9.66 km (18.3 kph) +68m
ahr:91 max:138

12 PM

Running tempo 56:29 intensity: (5 @0) + (1:39 @1) + (4:39 @2) + (46:30 @3) + (3:36 @4) 11.93 km (4:44 / km) +199m 4:22 / km
ahr:132 max:155

Progressive tempo with Dozer to Westgate Park
5 PM

Cycling 34:40 intensity: (14:26 @1) + (13:41 @2) + (6:28 @3) + (5 @4) 9.23 km (16.0 kph) +103m
ahr:108 max:148

Tuesday Aug 7, 2018 #

8 AM

Cycling 32:10 intensity: (15:16 @1) + (9:49 @2) + (7:04 @3) + (1 @4) 9.52 km (17.8 kph) +66m
ahr:107 max:142

12 PM

Running intervals 1:05:58 intensity: (2:28 @0) + (6:43 @1) + (15:33 @2) + (28:18 @3) + (12:22 @4) + (34 @5) 11.8 km (5:35 / km) +135m 5:17 / km
ahr:125 max:163

4 x 1000m at Olympic Park Oval
6 PM

Cycling 38:53 intensity: (2:21 @0) + (18:18 @1) + (8:59 @2) + (9:06 @3) + (7 @4) + (2 @5) 9.16 km (14.1 kph) +97m
ahr:102 max:166

Monday Aug 6, 2018 #

8 AM

Cycling 31:53 intensity: (12:08 @1) + (6:42 @2) + (7:49 @3) + (5:12 @4) + (2 @5) 9.43 km (17.7 kph) +67m
ahr:115 max:160

1 PM

Running 52:44 intensity: (3:28 @0) + (1:42 @1) + (5:13 @2) + (36:01 @3) + (5:21 @4) + (59 @5) 9.5 km (5:33 / km) +65m 5:22 / km
ahr:127 max:178

Port Melbourne
6 PM

Cycling 34:15 intensity: (8:47 @1) + (8:35 @2) + (15:22 @3) + (1:31 @4) 9.1 km (15.9 kph) +91m
ahr:118 max:153

Sunday Aug 5, 2018 #

11 AM

Running 20:03 intensity: (4 @1) + (11:33 @2) + (8:26 @3) 2.3 km (8:44 / km) +3m 8:40 / km
ahr:123 max:137

Running 20:00 intensity: (50 @1) + (14:18 @2) + (4:49 @3) + (3 @4) 2.59 km (7:44 / km) +3m 7:41 / km
ahr:121 max:144

Running 25:20 intensity: (6:31 @1) + (17:49 @2) + (53 @3) + (7 @4) 2.6 km (9:44 / km) +4m 9:40 / km
ahr:110 max:151

Running 21:27 intensity: (5:19 @1) + (15:34 @2) + (34 @3) 1.69 km (12:40 / km) +4m 12:32 / km
ahr:111 max:129

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