Training Log Archive: Bruce

Running 50:10 7.81 km (6:26 / km) +129m 5:56 / km
ahr:122 max:151

Orienteering 30:52 5.35 km (5:46 / km) +164m 5:00 / km
ahr:131 max:159

Walk 32:01 0.32 km (1:39:44 / km) +105m 37:49 / km
ahr:93 max:120

Orienteering 17:29 2.39 km (7:19 / km) +56m 6:33 / km
ahr:129 max:147

Orienteering 28:13 4.58 km (6:09 / km) +27m 5:59 / km
ahr:135 max:159

Running 26:01 4.59 km (5:40 / km) +80m 5:13 / km
ahr:123 max:142

Cycling 26:22 9.78 km (22.3 kph) +89m
ahr:108 max:148

Running 14:24 2.76 km (5:13 / km) +46m 4:49 / km
ahr:129 max:140

Cycling 28:01 [1] 9.7 km (20.8 kph) +141m
ahr:82 max:104

Running 17:05 3.01 km (5:40 / km) +14m 5:33 / km
ahr:125 max:143

Cycling 28:11 9.76 km (20.8 kph) +93m
ahr:106 max:153

Orienteering 19:57 3.13 km (6:23 / km) +32m 6:04 / km
ahr:117 max:136

Cycling 31:51 9.46 km (17.8 kph) +139m
ahr:87 max:111

Cycling 32:03 9.77 km (18.3 kph) +114m
ahr:76 max:103

Running 16:34 3.13 km (5:18 / km) +28m 5:04 / km
ahr:113 max:127

Cycling 27:12 9.55 km (21.1 kph) +142m
ahr:104 max:136

Running 30:07 2.88 km (10:28 / km)
ahr:94 max:133

Cycling 29:13 11.38 km (23.4 kph) +45m
ahr:104 max:126

Cycling 35:44 10.84 km (18.2 kph) +134m
ahr:118 max:141

Walk 54:10 3.01 km (18:00 / km)
ahr:66 max:105

Cycling 26:47 9.76 km (21.9 kph) +100m
ahr:110 max:137

Cycling 44:59 9.49 km (12.7 kph) +128m
ahr:93 max:129

Cycling 29:38 9.67 km (19.6 kph) +93m
ahr:109 max:132

Cycling 28:34 9.36 km (19.7 kph) +128m
ahr:105 max:124

Orienteering 42:14 *** 6.04 km (7:00 / km) +57m 6:41 / km
ahr:136 max:152

2023 Flinders Ranges Day 3
Mannawarra
M45A



Jogged at very slow pace just to enjoy the terrain. Plenty of time to look around and enjoy the view to Rawnsley Bluff, Wilpena Pound and Chase Range.
Very clean with no mistakes.

Running 10:36 1.52 km (6:59 / km) +2m 6:56 / km
ahr:128 max:142

Orienteering race 1:50:40 *** 9.89 km (11:12 / km) +85m 10:44 / km
ahr:96 max:165 (injured)

2023 SA Champs Long Distance
Wilpena Creek
M21A



Great terrain. Super fast flat but tricky forest that requires good compass and concentration. I started well and was keeping up a good pace.
Unfortunately I tripped on the way to 5 and strained my right hamstring with an involuntary response to avoid tripping over.
Long walk back to the start, but a nice day and magnificent scenery, so I quite enjoyed the walk.

Running 9:39 1.46 km (6:37 / km)
ahr:121 max:145

Orienteering 35:58 ** 5.95 km (6:03 / km) +164m 5:19 / km
ahr:160 max:170

2023 Flinders Ranges Day 1
Rawnsley
Course 2



A steep course, but very scenic terrain. Really enjoyable. It would have been nice to have a more challenging course, but I ran quite well once I got into the map.

Running 45:36 4.8 km (9:29 / km) +37m 9:09 / km
ahr:127 max:146

Cycling 29:54 9.75 km (19.6 kph) +100m
ahr:99 max:118

Cycling 30:54 9.41 km (18.3 kph) +142m
ahr:95 max:126

Orienteering 44:04 8.25 km (5:21 / km) +215m 4:44 / km
ahr:133 max:154

Cycling 28:36 9.6 km (20.1 kph) +80m
ahr:101 max:127

Running 31:37 7.0 km (4:31 / km) +116m 4:10 / km
ahr:137 max:148

Cycling 30:39 9.33 km (18.3 kph) +131m
ahr:102 max:124

Running 4:59 0.84 km (5:58 / km) +11m 5:36 / km
ahr:128 max:143

Orienteering race 48:25 ***** 5.53 km (8:46 / km) +146m 7:44 / km
ahr:161 max:200

2023 NZ KB3 Day 3
Waiuku Forest North
Middle
M40A



Much more difficult today.
I lost some time on 8 unsuccessfully trying to keep a straight line through the green.
I should have gone straighter on 10.
My biggest mistake was getting distracted by an unmapped track bend between 11 and 12. This made me unsure and I thought I may have overshot the control (due to running hard on a 1:7500 map). I took the safe option to check the gully and then take the ridge route to minimise a large time loss.
I finished ok, but I found it hard to run straight lines in the soft and bumpy sand dune forest.

Great fun until the rain came at the end. Very heavy.

We took off in 2 vans to the airport, and both thought that Duncan was in the other van. Luckily he found a lift from a local and made it to the airport before all of us Aussies.

Thanks to Francesca and Alison for coaching and organising a great trip.

Running 8:20 1.02 km (8:08 / km) +10m 7:47 / km
ahr:119 max:136

Orienteering race 52:37 **** 7.95 km (6:37 / km) +69m 6:21 / km
ahr:160 max:172

2023 NZ KB3 Day 2
Long Distance
Waiuku Forest South
M40



Great fun in a mixture of mature forest on sand dunes with high hills and lots of cutty grass.

Not sure about the placement of both controls 6 and control 14.
Otherwise a very good run for a win in M40

Running 3:31 0.5 km (7:05 / km)
ahr:126 max:131

Orienteering 11:25 2.23 km (5:07 / km) +2m 5:05 / km
ahr:139 max:155

Orienteering race 17:05 *** 3.58 km (4:47 / km) +65m 4:23 / km
ahr:165 max:176

2023 NZ KB3 Day 1
Sprint



Great area for a technical sprint. Very enjoyable.

Running 9:23 0.6 km (15:38 / km)
ahr:112 max:127

Cycling 31:09 9.79 km (18.9 kph) +101m
ahr:105 max:127

Cycling 28:31 9.43 km (19.8 kph) +138m
ahr:96 max:118