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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Nov 10, 2018:

activity # timemileskm+m
  Cycling8 5:16:30 53.62(10.2/h) 86.29(16.4/h) 560
  Running4 3:00:43 21.11(8:34) 33.98(5:19) 180
  Orienteering4 57:03 7.53(7:35) 12.11(4:43) 137
  Total14 9:14:16 82.26(6:44) 132.38(4:11) 877
  [1-5]14 9:11:16

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SuMoTuWeThFrSa

Saturday Nov 10, 2018 #

12 PM

Orienteering 10:58 intensity: (5:58 @2) + (1:11 @3) + (2:00 @4) + (1:49 @5) *** 2.47 km (4:26 / km)
ahr:135 max:173




Running intervals 20:00 [4] 5.0 km (4:00 / km)

Orienteering 9:55 intensity: (10 @1) + (7 @2) + (10 @3) + (7:46 @4) + (1:42 @5) 2.13 km (4:39 / km)
ahr:155 max:176

Friday Nov 9, 2018 #

8 AM

Cycling 29:19 intensity: (3:22 @1) + (7:58 @2) + (10:38 @3) + (7:21 @4) 9.26 km (19.0 kph) +60m
ahr:128 max:156

12 PM

Orienteering 19:35 intensity: (37 @1) + (3:33 @2) + (15:01 @3) + (24 @4) 3.99 km (4:54 / km) +113m 4:18 / km
ahr:129 max:143

3 PM

Cycling 19:47 intensity: (9:28 @1) + (9:45 @2) + (34 @3) 5.0 km (15.2 kph) +69m
ahr:103 max:131

Thursday Nov 8, 2018 #

8 AM

Cycling 33:46 intensity: (19 @0) + (14:53 @1) + (11:46 @2) + (6:26 @3) + (22 @4) 9.86 km (17.5 kph) +59m
ahr:107 max:148

12 PM

Running tempo 1:24:22 intensity: (3:13 @1) + (12:18 @2) + (46:51 @3) + (9:56 @4) + (12:04 @5) 15.77 km (5:21 / km) +119m 5:09 / km
ahr:136 max:187

Mona fartlek
Extended warm down to the cricket shop in West Melbourne
4 PM

Cycling 58:11 intensity: (8 @0) + (28:41 @1) + (18:18 @2) + (9:34 @3) + (1:30 @4) 15.04 km (15.5 kph) +101m
ahr:105 max:154

Orienteering 3:44 intensity: (3 @1) + (43 @2) + (2:58 @3) 0.91 km (4:07 / km)
ahr:128 max:136

Orienteering 6:41 intensity: (50 @1) + (2:45 @2) + (3:06 @3) 1.38 km (4:52 / km) +25m 4:28 / km
ahr:121 max:134

7 PM

Orienteering 6:10 intensity: (17 @1) + (13 @2) + (5:40 @3) 1.24 km (4:59 / km)
ahr:129 max:137

Wednesday Nov 7, 2018 #

8 AM

Cycling 37:15 intensity: (1:33 @0) + (14:46 @1) + (10:34 @2) + (9:27 @3) + (55 @4) 9.92 km (16.0 kph) +57m
ahr:109 max:152

5 PM

Cycling 32:28 intensity: (9:14 @1) + (9:01 @2) + (12:53 @3) + (1:09 @4) + (11 @5) 9.59 km (17.7 kph) +85m
ahr:117 max:167

Tuesday Nov 6, 2018 #

5 PM

Running intervals 27:48 intensity: (6:14 @1) + (10:20 @2) + (9:30 @3) + (1:44 @4) 4.42 km (6:18 / km) +1m 6:17 / km
ahr:119 max:149

Short session after our visitors left
4 x 2mins

Monday Nov 5, 2018 #

10 AM

Running 48:33 intensity: (3 @0) + (7:04 @1) + (15:58 @2) + (23:32 @3) + (1:56 @4) 8.79 km (5:31 / km) +60m 5:20 / km
ahr:123 max:150

Sunday Nov 4, 2018 #

11 AM

Cycling 19:43 intensity: (13:09 @1) + (3:43 @2) + (2:51 @3) 6.52 km (19.8 kph) +22m
ahr:102 max:132

Cycling 18:18 intensity: (1:35 @1) + (16:43 @2) 6.05 km (19.8 kph) +22m
ahr:114 max:123

1 PM

Cycling 26:44 intensity: (57 @0) + (13:36 @1) + (11:52 @2) + (19 @3) 7.37 km (16.5 kph) +43m
ahr:99 max:131

Cycling 40:59 intensity: (7:44 @1) + (15:17 @2) + (17:53 @3) + (5 @4) 7.68 km (11.2 kph) +41m
ahr:118 max:143

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