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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Bruce

In the 7 days ending Apr 20:

activity # timemileskm+m
  Orienteering4 3:39:58 14.06(15:39) 22.63(9:43) 60722 /22c100%
  Cycling3 1:36:50 14.02(6:55) 22.56(4:18) 148
  Running2 35:32 2.9(12:15) 4.67(7:37) 6
  Total8 5:52:20 30.98(11:22) 49.86(7:04) 76122 /22c100%
  [1-5]8 5:40:05

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Saturday Apr 20 #

2 PM

Orienteering race 14:38 intensity: (31 @1) + (26 @2) + (1:59 @3) + (1:45 @4) + (9:57 @5) **** 2.57 km (5:42 / km) +30m 5:23 / km
ahr:156 max:176

2019 Easter Day 1 Sprint Distance
Scotch College
M45A 1st

map 1



map 2

Running warm up/down 31:13 intensity: (4:17 @1) + (24:07 @2) + (2:20 @3) + (29 @4) 4.09 km (7:38 / km) +5m 7:35 / km
ahr:110 max:152

Friday Apr 19 #

10 AM

Orienteering race 16:38 intensity: (1:02 @3) + (4:58 @4) + (10:38 @5) *** 3.79 km (4:23 / km)
ahr:161 max:178 spiked:22/22c

2019 NOL Mixed Sprint Relay
University of Western Australia



It certainly was a Good Friday today. It’s been a few years since I have scored a win in the National Orienteering League elite class. Today I was one of four members of Victoria’s winning Mixed Sprint Relay team.

I have had some achilles problems this week, so I may not have had the highest speed, but I was clean and happy with all of my route choices.

Aislinn got us of to a great start and I took off in front. I saw Simon a couple of times and he was making some ground, but not enough, and I kept the lead on leg 2. With Patrick and Tash to finish off, I was quite confident, and those 2 did very well for a comfortable win.
12 PM

Orienteering race 45:05 intensity: (8:03 @1) + (9:33 @2) + (3:56 @3) + (8:31 @4) + (15:02 @5) *** 4.59 km (9:49 / km)
ahr:138 max:182

2019 Family Relays
University of Western Australia




1st place with Mason and Torren. After coming close last year, this was our first family relay win. Dad organised this event way back in 1990 at Burra, so it was nice to take out the win with the boys.

This wasn't my cleanest run. I was a little tired after the previous run, and was concentrating on keeping up with the leaders rather than reading the map with my usual flow. I was also being very careful to check codes, but then losing my place on the map as I refolded it.
This meant that I was a bit sloppy coming out of 6 and I didn't read the garden bed next to the building until I was already on it with 3 or 4 other runners. I turned around and told the others to come back as it was out of bounds. At least 2 runners continued on and gained almost 200m on me. I pushed hard and eventually overtook them before the spectator control.

We had a handy lead by the end of leg 1. Mason and David Stocks had a good battle on the 2nd leg, finishing together. Then Torren found the moderate course quite easy and helped us to a comfortable win.



Thursday Apr 18 #

6 PM

Running 4:19 intensity: (2 @0) + (49 @1) + (3:19 @2) + (9 @3) 0.58 km (7:28 / km) +2m 7:22 / km
ahr:112 max:127

Jog around the lake to make sure that my achilles was ok.
Fitness test passed with no problems.

Wednesday Apr 17 #

Note
(rest day)

Sore achilles yesterday and today, so I decided rest for a couple of days before the competitions on the weekend.

Tuesday Apr 16 #

8 AM

Cycling 10:13 intensity: (21 @0) + (9:52 @1) 2.7 km (3:47 / km)
ahr:82 max:105

Monday Apr 15 #

8 AM

Cycling 31:41 intensity: (8:58 @1) + (7:48 @2) + (14:02 @3) + (53 @4) 9.85 km (3:13 / km) +63m 3:07 / km
ahr:118 max:143

5 PM

Cycling 54:56 intensity: (10:41 @0) + (34:44 @1) + (9:24 @2) + (7 @3) 10.0 km (5:30 / km) +85m 5:16 / km
ahr:82 max:126

Sunday Apr 14 #

10 AM

Orienteering 53:45 intensity: (1:11 @0) + (20:35 @1) + (17:22 @2) + (12:56 @3) + (1:31 @4) + (10 @5) ***** 3.29 km (16:21 / km) +242m 11:57 / km
ahr:109 max:169

Granite training at Mt Alexander.
Coaching Mason and Torren with some skills for navigating on rocky slopes.

Orienteering 24:58 intensity: (2:59 @1) + (7:13 @2) + (11:29 @3) + (3:14 @4) + (3 @5) ***** 2.74 km (9:07 / km) +83m 7:55 / km
ahr:127 max:172

Granite training at Mt Alexander
A few controls on my own.

Orienteering 1:04:54 intensity: (10:42 @1) + (16:46 @2) + (23:37 @3) + (13:39 @4) + (10 @5) ***** 5.65 km (11:29 / km) +252m 9:24 / km
ahr:126 max:163

Middle Distance training at Mt Tarrengower.
Coaching with Mason.

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