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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Jan 23, 2014:

activity # timemileskm+m
  Cycling8 2:46:47 31.55(5:17) 50.77(3:17) 327
  Running3 2:22:14 14.53(9:47) 23.39(6:05) 223
  Orienteering2 1:28:18 10.14(8:43) 16.31(5:25) 10221 /22c95%
  Total12 6:37:19 56.22(7:04) 90.47(4:23) 65221 /22c95%

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FrSaSuMoTuWeTh

Thursday Jan 23, 2014 #

5 PM

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering race 17:35 [5] **** 4.05 km (4:20 / km) +14m 4:16 / km
spiked:21/22c

Sprint Canberra Race 1
Australian Institute of Sport
3rd place Men's Elite



A great course by Eric Morris. A long route choice from 4-5 caught a few people out.

Wednesday Jan 22, 2014 #

8 AM

Cycling 17:41 [2] 6.36 km (2:47 / km) +37m 2:42 / km

Possibly a new PB for the commute to work. I almost got all green lights this morning, although I had to contend with a head wind for most of it.
5 PM

Cycling 22:53 [2] 6.6 km (3:28 / km) +44m 3:21 / km

Tuesday Jan 21, 2014 #

8 AM

Cycling 20:06 [2] 6.48 km (3:06 / km) +37m 3:01 / km

11 AM

Running warm up/down 15:38 [2] 2.26 km (6:56 / km) +28m 6:31 / km

Running intervals 12:51 [5] 3.75 km (3:26 / km) +30m 3:18 / km

One lap of the tan in 3 parts. Approx 1450m, 1300m, 1000m.
I didn't enjoy the Anderson St hill terribly much, but I felt fast on the last km.

Running warm up/down 30:28 [2] 3.3 km (9:13 / km) +58m 8:29 / km

5 PM

Cycling 22:53 [2] 6.59 km (3:28 / km) +52m 3:20 / km

Monday Jan 20, 2014 #

8 AM

Cycling 23:07 [2] 6.48 km (3:34 / km) +36m 3:28 / km

12 PM

Running 45:17 [2] 8.28 km (5:28 / km) +99m 5:10 / km

6 PM

Cycling 18:53 [2] 6.41 km (2:57 / km) +58m 2:49 / km

Sunday Jan 19, 2014 #

11 AM

Orienteering warm up/down 8:17 [2] 0.36 km (23:12 / km)

Orienteering tempo 20:56 [4] 5.01 km (4:11 / km) +43m 4:01 / km

Sprint Training
Tally Ho Business Park
Geoff Hudson's course setting


Orienteering warm up/down 8:58 [2] 1.11 km (8:03 / km) +11m 7:41 / km

Orienteering tempo 12:32 [4] 2.79 km (4:30 / km) +34m 4:14 / km

Sprint Training
Tally Ho Business Park
Course set for Mason and Torren

Mason's course


My course




Friday Jan 17, 2014 #

7 AM

Cycling 23:48 [2] 6.51 km (3:40 / km) +36m 3:34 / km

Running intervals 38:00 intensity: (24:00 @2) + (14:00 @4) 5.8 km (6:33 / km) +8m 6:30 / km

3 x 1km in Fairfield
4 PM

Cycling 17:26 [2] 5.36 km (3:15 / km) +27m 3:11 / km

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