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Training Log: Bruce

In the last 7 days:

activity # timemileskm+m
  Running6 4:57:33 24.62(12:05) 39.63(7:31) 211
  Cycling8 3:54:24 41.78(5:37) 67.23(3:29) 505
  Orienteering1 39:34 5.61(7:03) 9.03(4:23) 78
  Total15 9:31:31 72.01(7:56) 115.89(4:56) 794
  [1-5]15 9:15:24
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TuWeThFrSaSuMo

Monday Feb 17 #

8 AM

Cycling 32:22 intensity: (2:45 @0) + (22:45 @1) + (3:47 @2) + (3:05 @3) 9.75 km (3:19 / km) +61m 3:13 / km
ahr:87 max:138

12 PM

Running 44:36 intensity: (1 @0) + (3:38 @1) + (35:26 @2) + (5:25 @3) + (6 @4) 8.21 km (5:26 / km) +43m 5:18 / km
ahr:117 max:152

5 PM

Cycling 32:55 intensity: (53 @0) + (18:42 @1) + (12:29 @2) + (51 @3) 9.31 km (3:32 / km) +82m 3:23 / km
ahr:97 max:135

Sunday Feb 16 #

7 AM

Running 56:49 intensity: (7:23 @0) + (19:03 @1) + (6:11 @2) + (3:19 @3) + (20:31 @4) + (22 @5) 5.64 km (10:04 / km) +57m 9:35 / km
ahr:107 max:172

5 PM

Running 47:14 intensity: (20:34 @1) + (4:09 @2) + (13:28 @3) + (8:57 @4) + (6 @5) 0.51 km (1:32:15 / km) +2m 1:30:55 / km
ahr:111 max:162

Saturday Feb 15 #

7 PM

Running 46:03 intensity: (3:44 @1) + (12:22 @2) + (28:22 @3) + (1:35 @4) 8.55 km (5:23 / km) +40m 5:16 / km
ahr:125 max:148

Friday Feb 14 #

9 AM

Cycling 7:20 intensity: (58 @0) + (4:28 @1) + (1:51 @2) + (3 @3) 0.58 km (12:40 / km) +7m 12:00 / km
ahr:88 max:126

12 PM

Running 43:30 intensity: (4:51 @1) + (9:49 @2) + (28:44 @3) + (6 @4) 8.03 km (5:25 / km) +15m 5:22 / km
ahr:124 max:142

3 PM

Cycling 32:25 intensity: (15:13 @1) + (15:06 @2) + (2:02 @3) + (4 @4) 9.5 km (3:25 / km) +84m 3:16 / km
ahr:105 max:143

Thursday Feb 13 #

7 PM

Orienteering 39:34 intensity: (28 @1) + (11 @2) + (2:19 @3) + (27:44 @4) + (8:52 @5) 9.03 km (4:23 / km) +78m 4:12 / km
ahr:152 max:171

Wednesday Feb 12 #

9 AM

Cycling 33:09 intensity: (39 @0) + (25:34 @1) + (5:50 @2) + (1:06 @3) 9.28 km (3:34 / km) +46m 3:29 / km
ahr:67 max:130

4 PM

Cycling 30:52 intensity: (2:51 @0) + (22:46 @1) + (4:35 @2) + (40 @3) 9.53 km (3:14 / km) +80m 3:07 / km
ahr:87 max:129

Tuesday Feb 11 #

9 AM

Cycling 36:36 intensity: (37 @0) + (24:22 @1) + (7:39 @2) + (3:58 @3) 9.86 km (3:43 / km) +64m 3:36 / km
ahr:96 max:141

12 PM

Running 37:03 intensity: (18:46 @1) + (9:52 @2) + (8:19 @3) + (6 @4) 3.54 km (10:28 / km) +18m 10:12 / km
ahr:101 max:144

Running race 6:23 intensity: (26 @1) + (11 @2) + (3 @3) + (4:14 @4) + (1:29 @5) 2.0 km (3:12 / km) +10m 3:07 / km
ahr:152 max:166

Melbourne Midday Milers 4 x 2km relay
Overall 6th out of 16 teams.
Km splits were 3:17 and 3:06.
I was pushed along towards the end when I was caught by 2 faster guys.

I was very surprised and satisfied with my time. Last year I ran 6:30 and the last time I did 1km reps before NZ I was just breaking 3:30.
Running a race always helps. It was warm and humid, but ok for just 2kms. The wind was also light.
My Nike Vapourfly 4% are fantastic for racing. After almost 15 months they have lost a lot of their spring, but are still much faster than my other shoes.

Running 15:55 intensity: (10:11 @3) + (5:44 @4) 3.15 km (5:03 / km) +26m 4:51 / km
ahr:140 max:148

6 PM

Cycling 28:45 intensity: (14:13 @1) + (11:01 @2) + (3:31 @3) 9.42 km (3:03 / km) +82m 2:55 / km
ahr:105 max:135

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