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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Jul 4, 2020:

activity # timemileskm+m
  Running7 5:27:16 35.87(9:07) 57.73(5:40) 436
  Orienteering3 1:39:35 10.97(9:05) 17.65(5:38) 376
  Cycling1 16:06 2.55(9.5/h) 4.1(15.3/h)
  Total8 7:22:57 49.39(8:58) 79.48(5:34) 812
  [1-5]8 7:22:34

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SuMoTuWeThFrSa

Saturday Jul 4, 2020 #

11 AM

Running 8:41 intensity: (22 @1) + (55 @2) + (7:24 @3) 1.37 km (6:21 / km) +11m 6:06 / km
ahr:129 max:139

Orienteering race 37:40 intensity: (17 @1) + (5:14 @2) + (2:15 @3) + (20:14 @4) + (9:40 @5) *** 7.16 km (5:15 / km) +82m 4:58 / km
ahr:150 max:167

Bendigo Bush Classic 13
Birds Reef
Course 1

Running 27:37 intensity: (7:13 @1) + (10:17 @2) + (9:53 @3) + (14 @4) 3.16 km (8:45 / km) +41m 8:13 / km
ahr:113 max:157

Friday Jul 3, 2020 #

12 PM

Running 45:02 intensity: (1:57 @1) + (23:51 @2) + (19:14 @3) 8.69 km (5:11 / km) +42m 5:04 / km
ahr:120 max:129

Thursday Jul 2, 2020 #

12 PM

Running 6:10 intensity: (14 @2) + (4:00 @3) + (1:44 @4) + (12 @5) 1.14 km (5:25 / km)
ahr:136 max:179

Orienteering 40:49 intensity: (34 @1) + (1:46 @2) + (5:50 @3) + (30:38 @4) + (2:01 @5) 7.46 km (5:28 / km) +156m 4:57 / km
ahr:147 max:164

Melbourne Forest Loop
Another 37 seconds quicker than last week.

Running 6:21 intensity: (4:12 @3) + (1:13 @4) + (56 @5) 1.13 km (5:37 / km) +23m 5:06 / km
ahr:142 max:170

Wednesday Jul 1, 2020 #

11 AM

Running 25:34 intensity: (3:46 @1) + (14:32 @2) + (7:15 @3) + (1 @4) 1.66 km (15:23 / km) +78m 12:28 / km
ahr:117 max:142

Orienteering 21:06 intensity: (33 @2) + (3:54 @3) + (16:13 @4) + (26 @5) *** 3.03 km (6:58 / km) +137m 5:41 / km
ahr:139 max:161

Melbourne Sprint Weekend Race 3 Re-run
Granite Hills Park
Course 1A



A bit tricky with longer grass and without flags (just small tapes).
A great area for training though. You really had to focus on your exit direction and simplification in the small loops.

Tuesday Jun 30, 2020 #

12 PM

Running intervals 1:05:06 intensity: (23 @0) + (9:05 @1) + (16:57 @2) + (18:47 @3) + (18:56 @4) + (58 @5) 12.03 km (5:25 / km) +118m 5:09 / km
ahr:127 max:171

3km
6 x 2min
3 x 1min

Monday Jun 29, 2020 #

5 PM

Running 45:20 intensity: (1:12 @1) + (19:00 @2) + (25:08 @3) 8.55 km (5:18 / km) +102m 5:00 / km
ahr:124 max:132

Monday night run with Mason (and Blair for the first 5 mins)

Sunday Jun 28, 2020 #

9 AM

Running long 1:37:25 intensity: (2:52 @1) + (53:20 @2) + (41:13 @3) 20.01 km (4:52 / km) +21m 4:51 / km
ahr:122 max:139

Up Merri Creek to Coburg Lake and back
5 PM

Cycling 16:06 intensity: (10:09 @1) + (2:50 @2) + (2:59 @3) + (8 @4) 4.1 km (15.3 kph)
ahr:106 max:143

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