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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bruce

In the 7 days ending Oct 6, 2013:

activity # timemileskm+m
  Running5 4:14:52 28.15(9:03) 45.31(5:38) 585
  Cycling8 2:53:37 32.68(5:19) 52.59(3:18) 313
  Orienteering2 2:14:28 11.95(11:15) 19.23(7:00) 89937 /39c94%
  Total15 9:22:57 72.78(7:44) 117.13(4:48) 179737 /39c94%

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MoTuWeThFrSaSu

Sunday Oct 6, 2013 #

10 AM

Orienteering race 58:14 [5] *** 8.73 km (6:40 / km) +336m 5:36 / km
spiked:14/15c

2013 Australian Relay Championships
The Gib, Bungendore ACT
M21E 5th team with Toph and Max.
Toph 61
Bruce 58
Max 69




The first leg was a big route choice. Going straight was hard work, but with my split being left and higher than the other 2, it was really the only good choice. I passed Lorenzo up the hill, and then caught Muzza at 3. I tired a little running on the side of the hill on the way to 6 and started to get a blister on my left heel. This made the rest of the course uncomfortable. I lost 30 secs at 7, but passed Warren (#2 Vic team). I finished off ok, although the course was a bit of a slog up more hills.

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)

Saturday Oct 5, 2013 #

11 AM

Orienteering race 41:14 [5] **** 5.5 km (7:30 / km) +563m 4:58 / km
spiked:23/24c

2013 Australian Middle Distance Championships
The Gib, ACT
M21E
8th Australian.



I took a careful approach to the first few controls, getting into the style of mapping. I made sure that my direction was accurate, which helped me to almost stumble across some of the control flags on the short legs.
I saw a bit of Murray Scown from 9 onwards after he caught me 2 minutes. We took significantly different routes on the long leg to 19. I went straight over the hill and Murray went left around the hill. Our splits were almost identical. I then chased him from 19 to the finish.

I was happy with my run. I could not have saved much more time. I just didn't have the terrain speed of some of the top runners.

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

Friday Oct 4, 2013 #

4 PM

Running 34:44 [2] 6.4 km (5:25 / km) +113m 4:59 / km

An easy run with Blair and Grant M around Aranda bush trails

This followed a day at the AIS with Orienteering Australia high performance management discussing the FTEM framework.

Thursday Oct 3, 2013 #

8 AM

Cycling 20:49 [2] 6.66 km (3:08 / km) +36m 3:03 / km

12 PM

Running 50:59 [2] 8.92 km (5:43 / km) +112m 5:23 / km

5 PM

Cycling 22:13 [2] 6.62 km (3:21 / km) +26m 3:18 / km

Wednesday Oct 2, 2013 #

8 AM

Cycling 21:47 [2] 6.61 km (3:18 / km) +36m 3:13 / km

12 PM

Running 50:31 [2] 9.04 km (5:35 / km) +121m 5:14 / km

6 PM

Cycling 21:38 [2] 6.47 km (3:21 / km) +47m 3:14 / km

Tuesday Oct 1, 2013 #

9 AM

Cycling 23:09 [2] 6.76 km (3:25 / km) +35m 3:20 / km

12 PM

Running 57:34 [4] 9.73 km (5:55 / km) +108m 5:36 / km

Mona Fartlek
Relaxed efforts for the first half. Faster on the way back.
6 PM

Cycling 20:30 [2] 6.42 km (3:11 / km) +18m 3:09 / km

Monday Sep 30, 2013 #

9 AM

Cycling 20:49 [2] 6.68 km (3:07 / km) +36m 3:02 / km

12 PM

Running 1:01:04 [2] 11.22 km (5:27 / km) +131m 5:09 / km

Reverse Fawkner Park
I was very stiff and sore after the race and long drive yesterday.
Extended on the return journey as the Botanical Gardens were closed due to high wind.
5 PM

Cycling 22:42 [2] 6.37 km (3:34 / km) +79m 3:21 / km

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