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Training Log: Bruce

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:34:13 14.5(10:38) 23.34(6:36) 515
  Cycling4 2:06:53 23.87(5:19) 38.41(3:18) 362
  Running1 57:43 5.98(9:39) 9.63(6:00) 322
  Total7 5:38:49 44.35(7:38) 71.38(4:45) 1199
  [1-5]7 5:29:39
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Sunday Sep 17 #

10 AM

Orienteering warm up/down 8:48 intensity: (10 @0) + (15 @1) + (2:53 @2) + (5:30 @3) 1.57 km (5:37 / km) +6m 5:31 / km
ahr:121 max:133

Orienteering race 1:43:26 intensity: (3 @0) + (31 @1) + (3:19 @2) + (6:18 @3) + (1:07:11 @4) + (26:04 @5) *** 15.7 km (6:35 / km) +401m 5:51 / km
ahr:153 max:179

2017 Victorian Championships Long Distance
Creswick Diggings
M21E 4th place and first of the Victorian representatives. I am a long way behind Craig Dufty's 17 in WA, but this is the 5th time I have managed this in the Victorian Long Distance Championships.



The first 8 controls were fun in the intense gold mining. I turned my right ankle a little after #2, but this settled down ok after a minute. The contours looked a little weird going into #5, but I trusted my compass and hit it with only a minor hesitation. Coming out of #5 I found another large unmarked track, but it still took me in generally the right direction, so I kept going on it.
So the technical section was clean without being super fast. Enough to keep ahead of Andrew Barnett, who had started 2 minutes behind me.

The first 9 controls were the same as the W21E. I managed to get through these faster than the top women, but Andrew did catch me at the end of the long climb. This was bound to happen in the steeper, easier sections of the course. I didn't have the strength to stay with him for too long. He was just out of sight at then end of the long 10th leg.

The course was a bit of a slog through to #19. The best routes were generally straight, with some hills and tough erosion gully crossings thrown in.

I hesitated at #19 as there were some extra rockfaces in the circle, but maybe only lost 15 seconds. Also on #20 the undergrowth looked too green in the right compass direction, so I diverted a little to find a way around.

The track to the south on #24 was tempting, but I think attacking the bracken and climb going straight had to be faster.

Overall, another good clean run. Once again, WinSplits said that I made no mistakes - so no time loss for the entire weekend.

My top speed wasn't up to that shown by the top 3, but at least I was able to finish the course off strongly and put some minutes into 5th and 6th places in the last part of the course.

Saturday Sep 16 #

1 PM

Orienteering race 41:59 intensity: (21 @1) + (11 @2) + (6 @3) + (6:43 @4) + (34:38 @5) **** 6.07 km (6:55 / km) +109m 6:21 / km
ahr:162 max:180

2017 Victorian Championships, Middle Distance
Petticoat Gully
M21E 4th



Quite a good run technically, navigating independently and spiking all of the controls. I didn't feel strong enough in the erosion gullies though. I had trouble getting enough power to climb some of the steep slopes, often slipping backwards in the mud. It was frustrating to climb, slip down, and then have to climb again. I also noticed when Brodie came through me that he was attacking the forest much more than I was. I used to be able to do this, but it's getting harder to run some confidently in the rough terrain when your body is not as nimble as it used to be.
This was the main difference. Otherwise I was very happy with my run.

I was one of only 2 competitors out of 14 not to lose any time (according to the WinSplits algorithms). This was very pleasing in a complex area. The map was very clear (at 1:7,500) and the course setting made the most of a great forest for orienteering.

Friday Sep 15 #

8 AM

Cycling 29:38 intensity: (17:47 @1) + (7:38 @2) + (4:13 @3) 9.58 km (3:06 / km) +89m 2:57 / km
ahr:103 max:139

5 PM

Cycling 30:47 intensity: (1:03 @0) + (11:17 @1) + (8:34 @2) + (4:20 @3) + (4:55 @4) + (38 @5) 9.41 km (3:16 / km) +102m 3:06 / km
ahr:113 max:168

Thursday Sep 14 #

8 AM

Cycling 34:01 intensity: (2:20 @0) + (12:23 @1) + (16:07 @2) + (3:10 @3) + (1 @4) 9.87 km (3:27 / km) +69m 3:20 / km
ahr:103 max:145

12 PM

Running 57:43 intensity: (3:49 @0) + (11:14 @1) + (25:12 @2) + (15:31 @3) + (1:48 @4) + (9 @5) 9.63 km (6:00 / km) +322m 5:08 / km
ahr:112 max:162

5 PM

Cycling 32:27 intensity: (1:45 @0) + (18:38 @1) + (11:35 @2) + (25 @3) + (4 @4) 9.55 km (3:24 / km) +102m 3:14 / km
ahr:93 max:146

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