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Training Log Archive: Bruce

In the 7 days ending Jan 12, 2019:

activity # timemileskm+m
  Cycling7 6:56:35 51.03(7.3/h) 82.12(11.8/h) 503
  Running4 2:25:09 16.09(9:01) 25.9(5:36) 135
  Orienteering1 44:07 6.67(6:37) 10.73(4:07) 90
  Total11 10:05:51 73.78(8:13) 118.75(5:06) 729
  [1-5]11 9:31:21

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SuMoTuWeThFrSa

Saturday Jan 12, 2019 #

7 AM

Running 9:40 intensity: (1:25 @2) + (7:03 @3) + (1:12 @4) 1.83 km (5:17 / km)
ahr:132 max:154

Running race 17:53 intensity: (15 @1) + (4 @2) + (13 @3) + (9:13 @4) + (8:08 @5) 5.02 km (3:34 / km) +11m 3:31 / km
ahr:157 max:175

Darebin parkrun

Thursday Jan 10, 2019 #

10 AM

Cycling 31:21 intensity: (38 @0) + (10:04 @1) + (10:07 @2) + (10:11 @3) + (21 @4) 9.84 km (18.8 kph) +67m
ahr:110 max:150

4 PM

Cycling 35:59 intensity: (25 @0) + (25:04 @1) + (8:24 @2) + (2:06 @3) 9.61 km (16.0 kph) +49m
ahr:95 max:137

7 PM

Running 59:33 intensity: (3:03 @0) + (27:20 @1) + (24:59 @2) + (4:11 @3) 7.0 km (8:30 / km)
ahr:98 max:134

Wednesday Jan 9, 2019 #

8 AM

Cycling 36:01 intensity: (2:47 @0) + (22:18 @1) + (10:43 @2) + (13 @3) 9.85 km (16.4 kph) +62m
ahr:91 max:128

4 PM

Cycling 33:22 intensity: (1:02 @0) + (20:17 @1) + (10:50 @2) + (1:13 @3) 9.59 km (17.2 kph) +84m
ahr:96 max:131

7 PM

Orienteering 44:07 intensity: (25 @0) + (15 @1) + (17 @2) + (3:12 @3) + (23:22 @4) + (16:36 @5) * 10.73 km (4:07 / km) +90m 3:57 / km
ahr:155 max:180

2018/19 Wednesday Summer Series Event 14
Deepdene
A course



Very good pace throughout.

Tuesday Jan 8, 2019 #

9 AM

Cycling 40:08 intensity: (4:49 @0) + (30:12 @1) + (5:02 @2) + (5 @3) 9.77 km (14.6 kph) +61m
ahr:83 max:137

5 PM

Cycling 35:12 intensity: (3:22 @0) + (23:20 @1) + (8:03 @2) + (27 @3) 9.61 km (16.4 kph) +85m
ahr:90 max:127

Running 26:25 intensity: (2:03 @1) + (3:44 @2) + (13:06 @3) + (7:32 @4) *** 4.0 km (6:36 / km) +28m 6:23 / km
ahr:132 max:152

Suburban Adventure Racing at Deakin Uni, Burwood on a Geoff Hudson colour map.
Mason and I both ran, but spent quite a bit of time treasure hunting looking for the metal plates hidden in the bushes, or up the stairs on level 3!
I must have taken longer to find many of the controls, as I only beat Mason's time by 1 second overall.
We didn't do the 60 minute score as we were limited with time, so we just ran to the controls in the uni campus.

Monday Jan 7, 2019 #

9 AM

Running tempo 31:38 intensity: (1:02 @2) + (3:26 @3) + (21:01 @4) + (6:09 @5) 8.04 km (3:56 / km) +97m 3:43 / km
ahr:151 max:173

1 full lap of King's Park at tempo pace. Started about 800m SW of Saw Ave, and ran clockwise (uphill first).
The first 2kms was quite tough, but then I got into a good rhythm.
78 seconds slower than my last attempt on 5 Jul 2008.

Sunday Jan 6, 2019 #

12 PM

Cycling long 3:24:32 intensity: (17:59 @0) + (2:44:34 @1) + (16:51 @2) + (4:08 @3) + (1:00 @4) 23.85 km (7.0 kph) +94m
ahr:81 max:148

Rottnest Island touring

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