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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending May 25, 2019:

activity # timemileskm+m
  Cycling11 6:32:34 61.0(9.3/h) 98.17(15.0/h) 787
  Running4 4:04:55 18.53(13:13) 29.82(8:13) 269
  Orienteering2 1:14:51 7.78(9:37) 12.52(5:59) 224
  Total15 11:52:20 87.31(8:10) 140.51(5:04) 1280
  [1-5]15 10:52:15

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SuMoTuWeThFrSa

Saturday May 25, 2019 #

1 PM

Cycling 27:35 intensity: (33 @0) + (13:02 @1) + (9:29 @2) + (4:31 @3) 7.61 km (16.6 kph)
ahr:106 max:139

Around the neighbourhood looking at hard rubbish
C • Hard rubbish 5

Friday May 24, 2019 #

Event: Eastern Metro Secondary Schools Orienteering Championships
 
12 PM

Orienteering 15:27 intensity: (53 @3) + (11:39 @4) + (2:55 @5) * 3.35 km (4:36 / km) +30m 4:25 / km
ahr:152 max:171

Eastern Secondary Schools Champs
Junior Boys course

Started strongly, but felt some minor soreness in my right hamstring, so I restricted my run to no moderate pace without pushing hard.

Thursday May 23, 2019 #

9 AM

Cycling 29:53 intensity: (35 @0) + (10:27 @1) + (12:27 @2) + (5:33 @3) + (51 @4) 9.84 km (19.8 kph) +60m
ahr:109 max:149

12 PM

Cycling 53:03 intensity: (2:38 @0) + (19:34 @1) + (14:07 @2) + (12:46 @3) + (3:58 @4) 12.76 km (14.4 kph) +231m
ahr:109 max:154

5 PM

Cycling 1:34:52 intensity: (31:17 @0) + (47:37 @1) + (10:10 @2) + (5:41 @3) + (7 @4) 11.11 km (7.0 kph) +89m
ahr:78 max:143

Wednesday May 22, 2019 #

9 AM

Cycling 30:42 intensity: (29 @0) + (18:06 @1) + (10:37 @2) + (1:30 @3) 9.83 km (19.2 kph) +61m
ahr:99 max:141

12 PM

Running 1:20:37 intensity: (10:28 @0) + (15:06 @1) + (29:51 @2) + (25:12 @3) 10.89 km (7:24 / km) +170m 6:52 / km
ahr:105 max:137

6 PM

Cycling 31:09 intensity: (1:57 @0) + (16:25 @1) + (11:30 @2) + (1:17 @3) 9.38 km (18.1 kph) +83m
ahr:98 max:132

Tuesday May 21, 2019 #

8 AM

Cycling 29:49 intensity: (2:37 @0) + (16:18 @1) + (10:30 @2) + (24 @3) 9.89 km (19.9 kph) +60m
ahr:96 max:130

12 PM

Running intervals 1:11:03 intensity: (6 @0) + (13:02 @1) + (9:17 @2) + (31:58 @3) + (8:31 @4) + (8:09 @5) 11.58 km (6:08 / km) +32m 6:03 / km
ahr:129 max:173

4 x 1000m at Olympic Park oval
First real speed session since Easter due to my tight hamstring.
I wasn't setting any speed records today after a racing weekend. Still I got through the session ok.
5 PM

Cycling 30:43 intensity: (2:12 @0) + (15:20 @1) + (11:01 @2) + (2:10 @3) 8.14 km (15.9 kph) +51m
ahr:98 max:139

Monday May 20, 2019 #

8 AM

Cycling 32:26 intensity: (36 @0) + (13:50 @1) + (10:09 @2) + (7:34 @3) + (17 @4) 9.78 km (18.1 kph) +70m
ahr:107 max:147

3 PM

Cycling 29:40 intensity: (13 @0) + (13:39 @1) + (13:58 @2) + (1:50 @3) 9.38 km (19.0 kph) +82m
ahr:105 max:139

5 PM

Running 41:16 intensity: (20 @1) + (39 @2) + (5:42 @3) + (4:46 @4) + (29:49 @5) 6.35 km (6:30 / km) +67m 6:11 / km
ahr:164 max:184

Sunday May 19, 2019 #

10 AM

Cycling 2:42 intensity: (27 @2) + (2:15 @3) 0.47 km (10.4 kph)
ahr:131 max:139

Orienteering race 59:24 intensity: (1:57 @1) + (53 @2) + (3:13 @3) + (10:36 @4) + (42:45 @5) *** 9.16 km (6:29 / km) +194m 5:52 / km
ahr:159 max:180

2019 NSW Championships Long Distance
Willagalong
M45 2nd place



A good race in parts, but my forest fitness let me down in the third quarter of the race.
I started strongly on 1, but I failed to follow my compass enough on 2 and lost confidence as the slope didn't appear as I expected it to. I veered left. The damage was minimised as I stopped nearby, but I still lost over a minute with that detour. My GPS shows that the termite mound mapping may have been a bit dodgy too, although it was the contour shapes that confused me.
3 and 4 were better. I was fastest to 4 and was moving well through the forest.
After the climb out of 5 I struggled to maintain a good speed in the forest as it got a bit rougher and slower. Perhaps I relaxed a bit too much and should have pushed harder. Steve was much faster from 5 to 13.
I still felt fresh at 13, but there was only 3 legs remaining. I raced hard to the end and won those splits.
Maybe I was expecting the course to be longer, but I didn't really get my pacing right for an 8.5km course. I had wanted to push harder at times, but the fallen timber and hills in my legs from yesterday restricted me from picking up the speed that I needed in the forest.

Running 51:59 intensity: (6:24 @0) + (41:18 @1) + (1:02 @2) + (52 @3) + (2:23 @4) 1.0 km (51:47 / km)
ahr:76 max:148


Long Hard 6 - Splits

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