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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Mar 18, 2017:

activity # timemileskm+m
  Cycling9 4:01:34 44.76(11.1/h) 72.04(17.9/h) 785
  Running4 3:56:23 28.14(8:24) 45.29(5:13) 1418
  Orienteering1 1:11:33 7.24(9:53) 11.65(6:09) 23
  Total14 9:09:30 80.14(6:51) 128.98(4:16) 2225
  [1-5]14 8:57:16

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SuMoTuWeThFrSa

Saturday Mar 18, 2017 #

7 AM

Running 11:33 intensity: (1:48 @2) + (9:43 @3) + (2 @4) 2.32 km (4:59 / km) +6m 4:55 / km
ahr:131 max:142

Running race 19:17 intensity: (14 @1) + (28 @2) + (11:23 @3) + (7:12 @4) 5.1 km (3:47 / km) +32m 3:40 / km
ahr:139 max:151

Studley Parkrun
1st place
I trailed a guy for the first 3km, but I was feeling good at the turnaround and he was slowing down. I ended up winning by about 30 seconds.

Friday Mar 17, 2017 #

Note

I have some minor knee soreness today. It is probably a result of some hard training over the last week. I will take a rest day to see if it settles down.
8 AM

Cycling 35:03 intensity: (3:10 @0) + (21:30 @1) + (9:26 @2) + (45 @3) + (12 @4) 9.8 km (16.8 kph) +68m
ahr:94 max:159

5 PM

Cycling 7:33 intensity: (5:34 @1) + (1:59 @2) 2.44 km (19.4 kph) +4m
ahr:97 max:117

Thursday Mar 16, 2017 #

8 AM

Cycling 30:51 intensity: (2:01 @0) + (21:51 @1) + (6:49 @2) + (10 @3) 9.65 km (18.8 kph) +116m
ahr:93 max:129

12 PM

Running 1:05:06 intensity: (8:35 @1) + (18:17 @2) + (28:56 @3) + (8:29 @4) + (49 @5) 12.01 km (5:25 / km) +170m 5:04 / km
ahr:125 max:166

5 PM

Cycling 30:51 intensity: (2:51 @0) + (20:49 @1) + (7:11 @2) 9.53 km (18.5 kph) +100m
ahr:94 max:123

Wednesday Mar 15, 2017 #

8 AM

Cycling 28:33 intensity: (21 @0) + (18:18 @1) + (7:41 @2) + (2:11 @3) + (2 @4) 9.34 km (19.6 kph) +61m
ahr:101 max:142

11 AM

Running 1:03:06 intensity: (17 @1) + (8:39 @2) + (39:38 @3) + (14:32 @4) 13.38 km (4:43 / km) +119m 4:31 / km
ahr:135 max:159

5 PM

Cycling 28:00 intensity: (11:19 @1) + (11:11 @2) + (5:30 @3) 9.41 km (20.2 kph) +104m
ahr:110 max:139

7 PM

Cycling 3:18 intensity: (15 @1) + (15 @2) + (2:48 @3) 0.7 km (12.7 kph) +5m
ahr:127 max:137

Cycling 12:48 intensity: (15 @0) + (10:11 @1) + (2:22 @2) 3.59 km (16.8 kph) +11m
ahr:81 max:117

Tuesday Mar 14, 2017 #

8 AM

Cycling 30:32 intensity: (3:09 @0) + (20:46 @1) + (6:37 @2) 8.12 km (16.0 kph) +67m
ahr:87 max:120

12 PM

Running 1:17:21 intensity: (11:58 @1) + (18:25 @2) + (13:19 @3) + (16:57 @4) + (16:42 @5) 12.49 km (6:11 / km) +1090m 4:19 / km
ahr:134 max:187

6 PM

Cycling 34:05 intensity: (21:48 @1) + (9:42 @2) + (2:35 @3) 9.47 km (16.7 kph) +249m
ahr:100 max:133

Sunday Mar 12, 2017 #

8 AM

Orienteering 1:11:33 intensity: (27 @0) + (9 @1) + (2:54 @2) + (52 @3) + (6:12 @4) + (1:00:59 @5) ***** 11.65 km (6:09 / km) +23m 6:05 / km
ahr:162 max:188

NOL Pittwater Dunes
Mass start race
Great fun on one of the best maps in Australia

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