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Training Log: Bruce

In the last 7 days:

activity # timemileskm+m
  Running3 2:30:56 14.51(10:24) 23.36(6:28) 134
  Cycling3 1:33:42 18.26(5:08) 29.39(3:11) 240
  Orienteering1 39:15 4.72(8:19) 7.6(5:10) 145
  Walk1 12:55 0.62(20:41) 1.0(12:51) 55
  Total8 4:56:48 38.12(7:47) 61.35(4:50) 574
  [1-5]8 4:52:04
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Tuesday Jul 17 #

8 AM

Cycling 30:33 intensity: (1:37 @1) + (32 @2) + (3:24 @3) + (7:25 @4) + (17:35 @5) 9.9 km (3:05 / km) +64m 2:59 / km
ahr:156 max:183

12 PM

Running intervals 58:42 intensity: (2:37 @1) + (2:02 @2) + (13:33 @3) + (26:56 @4) + (13:34 @5) 10.55 km (5:34 / km) +119m 5:16 / km
ahr:148 max:191

6 x 600m in the gale force wind at Olympic Park Oval.
I tried to tuck in behind people in the pack when running into the wind.

Monday Jul 16 #

8 AM

Cycling 30:39 intensity: (47 @0) + (17:27 @1) + (11:35 @2) + (50 @3) 9.92 km (3:05 / km) +68m 2:59 / km
ahr:97 max:136

1 PM

Walk 12:55 intensity: (3:51 @0) + (8:39 @1) + (25 @2) 1.0 km (12:51 / km) +55m 10:06 / km
ahr:70 max:118

Tested my groin, but as it was still sore, I decided on a 10 minute walk instead.
5 PM

Cycling 32:30 intensity: (12:07 @1) + (9:13 @2) + (8:49 @3) + (2:10 @4) + (11 @5) 9.58 km (3:24 / km) +108m 3:13 / km
ahr:113 max:164

Sunday Jul 15 #

1 PM

Running 20:05 intensity: (35 @1) + (3:01 @2) + (14:18 @3) + (1:54 @4) + (17 @5) 2.88 km (6:59 / km) +1m 6:58 / km
ahr:134 max:172

A lot of work to do boundary umpiring today. I had the downwind side, with around 30-40 throw ins, and 3km more running than most games.

Running 20:24 intensity: (21 @2) + (1:26 @3) + (18:14 @4) + (23 @5) 3.06 km (6:40 / km) +2m 6:38 / km
ahr:149 max:165

Running 20:06 intensity: (37 @2) + (4:04 @3) + (14:40 @4) + (45 @5) 2.34 km (8:35 / km) +2m 8:32 / km
ahr:146 max:174

Running 20:03 intensity: (33 @2) + (2:23 @3) + (16:56 @4) + (11 @5) 2.49 km (8:04 / km) +3m 8:01 / km
ahr:146 max:168

Saturday Jul 14 #

11 AM

Running 11:36 intensity: (6 @0) + (4:30 @1) + (2:23 @2) + (4:37 @3) 2.04 km (5:41 / km) +6m 5:36 / km
ahr:105 max:135 (injured)

Some right groin soreness today. It was ok after warming up, but was sore again overnight.
1 PM

Orienteering 39:15 intensity: (32 @2) + (55 @3) + (28:52 @4) + (8:56 @5) *** 7.6 km (5:10 / km) +145m 4:43 / km
ahr:156 max:171

Bendigo Bush 10
Sedgwick North



One of my best runs this year. Good speed and no mistakes.
I was even able to run very straight on my compass on most legs.

My groin was no problem after a 5 minute warm up.

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