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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending May 23, 2020:

activity # timemileskm+m
  Running8 5:57:03 40.35(8:51) 64.93(5:30) 429
  Cycling1 1:33:40 24.23(15.5/h) 39.0(25.0/h) 203
  Orienteering1 53:24 6.57(8:08) 10.57(5:03) 116
  Total9 8:24:07 71.15(7:05) 114.5(4:24) 748
  [1-5]9 8:20:15

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SuMoTuWeThFrSa

Saturday May 23, 2020 #

11 AM

Orienteering 53:24 intensity: (16 @1) + (41 @2) + (6:21 @3) + (26:21 @4) + (19:45 @5) *** 10.57 km (5:03 / km) +116m 4:47 / km
ahr:154 max:188

Eppalock Training



Putting out tapes for Mason, Torren, Tash, Jensen and Blair.

This area is more difficult than it looks, but very enjoyable.
Fast forest, with just enough contours help with navigation . Great orienteering conditions. No rain, unlike the drive up from Melbourne.

Good compass work today. I just missed 3 to the left by 50m. The area had a lot of fallen timber and the contours were a little hard to read. Looking at my gps, the tapes for 3 and 7 may have been a little high on the edge of the circle, but most of the others looks accurate.

My shoes fell apart with a big hole in the right instep. Time for another pair.

Running 22:57 intensity: (47 @0) + (14:43 @1) + (2:14 @2) + (4:19 @3) + (54 @4) 1.11 km (20:44 / km)
ahr:96 max:159

Friday May 22, 2020 #

4 PM

Running 53:29 intensity: (29 @0) + (9:48 @1) + (43:12 @2) 10.02 km (5:20 / km) +129m 5:01 / km
ahr:113 max:121

Thursday May 21, 2020 #

11 AM

Running 10:59 intensity: (1:26 @1) + (9:02 @2) + (31 @3) 1.68 km (6:32 / km)
ahr:114 max:126

Running tempo 20:00 intensity: (20 @1) + (30 @2) + (8:51 @3) + (10:09 @4) + (10 @5) 4.88 km (4:06 / km) +14m 4:02 / km
ahr:141 max:161

Mona fartlek

Running 14:00 intensity: (2:52 @2) + (9:05 @3) + (2:03 @4) 2.73 km (5:07 / km) +2m 5:06 / km
ahr:131 max:158

Wednesday May 20, 2020 #

9 AM

Running 37:56 intensity: (26 @0) + (11:35 @1) + (25:55 @2) 7.23 km (5:15 / km) +28m 5:09 / km
ahr:110 max:120

4 PM

Running 7:07 intensity: (39 @1) + (6:28 @2) 1.2 km (5:55 / km)
ahr:113 max:124

Running tempo 28:25 intensity: (12:31 @1) + (3:12 @2) + (7:26 @3) + (5:16 @4) 4.69 km (6:03 / km) +26m 5:54 / km
ahr:114 max:152

3km time trial with Sophie for school x-country

Tuesday May 19, 2020 #

9 AM

Running intervals 1:10:08 intensity: (4:10 @1) + (17:56 @2) + (20:13 @3) + (25:50 @4) + (1:59 @5) 13.87 km (5:03 / km) +102m 4:53 / km
ahr:133 max:173

3 x 1mile
3 x 800m
3 x 300m

Monday May 18, 2020 #

1 PM

Cycling 1:33:40 intensity: (2:02 @0) + (1:30:00 @1) + (1:38 @2) 39.0 km (25.0 kph) +203m
ahr:72 max:109

I was still a little leg tired from the orienteering session on Saturday, so I took a day off running and went for a nice bike ride in the sunshine instead.

Sunday May 17, 2020 #

10 AM

Running 55:06 intensity: (55 @1) + (17:15 @2) + (36:22 @3) + (34 @4) 10.34 km (5:20 / km) +82m 5:08 / km
ahr:127 max:148

4 PM

Running tempo 13:39 intensity: (8 @0) + (18 @1) + (20 @2) + (12:46 @3) + (7 @4) 3.01 km (4:32 / km)
ahr:130 max:144

3km time trial practice with Sophie

Running warm up/down 23:17 intensity: (26 @1) + (9:31 @2) + (13:05 @3) + (15 @4) 4.17 km (5:35 / km) +46m 5:18 / km
ahr:125 max:145

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