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Training Log Archive: Bruce

In the 7 days ending Jan 27:

activity # timemileskm+m
  Running8 4:03:48 20.11(12:07) 32.36(7:32) 492
  Cricket1 2:12:56 3.63(36:36) 5.84(22:45) 1
  Cycling4 2:06:55 23.56(5:23) 37.91(3:21) 324
  Orienteering4 1:00:07 8.34(7:12) 13.43(4:29) 105
  Total13 9:23:46 55.64(10:08) 89.55(6:18) 923
  [1-5]13 9:14:07

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Saturday Jan 27 #

5 PM

Orienteering race 13:21 intensity: (4 @1) + (31 @2) + (10 @3) + (1:34 @4) + (11:02 @5) *** 2.99 km (4:28 / km) +28m 4:16 / km
ahr:163 max:178

Sprint Canberra Stage 4
Orana School 1:2000

Map 1



Map 2




An small but interesting area with some irregular shaped buildings and narrow passageways. I took the first 2 controls to settle into the scale, so maybe lost 5 seconds on each of those. After that I was pretty smooth. I hesitated at #7 as I misread the number on my control description, but recovered in a few seconds.
If anything, I could have pushed a little harder on the running sections, as this was definitely an area to change gears depending on the complexity.

Friday Jan 26 #

10 AM

Running 23:34 intensity: (5:07 @0) + (11:03 @1) + (7:20 @2) + (4 @3) 1.19 km (19:49 / km) +4m 19:32 / km
ahr:83 max:127

Orienteering 15:42 intensity: (38 @1) + (29 @2) + (1:54 @3) + (1:51 @4) + (10:50 @5) **** 3.65 km (4:18 / km) +17m 4:12 / km
ahr:158 max:179

Sprint Canberra Stage 2
University of Canberra




Clean and fairly fast. I may have picked the slower route on 3-4, but this was maybe only 5 seconds lost. Otherwise I think I took some good route choices.
Having an idea of how the tunnels worked was an advantage from having raced there at Easter in 2016.

It was quite a hot morning. We could have made some good money by charging $5 each for use of our shade tent at the arena.
5 PM

Running 18:36 intensity: (5 @0) + (12:18 @1) + (3:02 @2) + (3:11 @3) 1.52 km (12:13 / km) +49m 10:31 / km
ahr:97 max:141

Orienteering 16:48 intensity: (28 @1) + (7 @2) + (24 @3) + (2:38 @4) + (13:11 @5) *** 3.29 km (5:06 / km) +55m 4:43 / km
ahr:162 max:178

Sprint Canberra Stage 3
Bruce Ridge (bush sprint)


I hit every control well, but I felt that I couldn't maintain my usual sprint speed on some of the hills in the forest.
I lost 15 seconds trying to go straight through the forest to #1. I would have been better to head left and hit the track earlier.

Thursday Jan 25 #

6 PM

Running warm up/down 40:16 intensity: (1:59 @0) + (22:33 @1) + (12:39 @2) + (2:33 @3) + (32 @4) 2.59 km (15:33 / km) +2m 15:30 / km
ahr:96 max:145

Orienteering race 14:16 [5] ** 3.5 km (4:05 / km) +5m 4:03 / km
ahr:173 max:182

Sprint Canberra Stage 1
AIS

map 1



map 2



2 loops. Nothing too tricky, except for the expected route choice leg to number 1, which was fine as long as you avoided the trap of running into the hockey field. I was smooth and happy with a good clean run to place 11th in a good elite field, 1:35 down on William Gardner and 1 minute behind the fastest Aussies.

Wednesday Jan 24 #

8 AM

Cycling 30:46 intensity: (1:28 @0) + (17:21 @1) + (9:48 @2) + (2:09 @3) 9.7 km (3:10 / km) +73m 3:03 / km
ahr:97 max:139

12 PM

Running 27:20 intensity: (10 @0) + (3:06 @1) + (13:45 @2) + (9:44 @3) + (21 @4) + (14 @5) 4.74 km (5:46 / km) +181m 4:51 / km
ahr:119 max:168

5 PM

Running 4:54 intensity: (4:27 @1) + (13 @2) + (14 @3) 1.04 km (4:43 / km) +11m 4:29 / km
ahr:89 max:129

Cycling 34:07 intensity: (50 @0) + (23:52 @1) + (8:57 @2) + (16 @3) + (2 @4) + (10 @5) 8.63 km (3:57 / km) +88m 3:46 / km
ahr:92 max:166

Tuesday Jan 23 #

12 PM

Running 1:09:40 intensity: (18:44 @1) + (5:24 @2) + (44:12 @3) + (1:20 @4) 10.61 km (6:34 / km) +141m 6:09 / km
ahr:120 max:142

4 x 3mins at the tan
6 PM

Cycling 27:15 intensity: (26:25 @1) + (50 @2) 9.53 km (2:51 / km) +96m 2:43 / km
ahr:88 max:116

Monday Jan 22 #

8 AM

Cycling 34:47 intensity: (25:49 @1) + (8:25 @2) + (33 @3) 10.05 km (3:28 / km) +68m 3:21 / km
ahr:96 max:136

12 PM

Running 50:47 intensity: (1:34 @1) + (6:21 @2) + (28:20 @3) + (13:42 @4) + (50 @5) 9.21 km (5:31 / km) +93m 5:15 / km
ahr:135 max:166

Port Melbourne, with 8 surges of around 2 mins.

Sunday Jan 21 #

3 PM

Cricket 2:12:56 intensity: (1:14:37 @1) + (33:47 @2) + (23:58 @3) + (34 @4) 5.84 km (22:45 / km) +1m 22:43 / km
ahr:103 max:146

Cricket (Vets)
v Kerrimuir
Made 5 opening the batting. Caught at slip. Late cut off the middle of the bat. Everyone said that it should have been 4, but somehow slip stuck his hand down and plucked it one handed 5cm off the ground. Oh well, perhaps next time. I was hitting them quite well too.

Bowled 3 overs. 1 wicket for 11. Only one boundary. It should only have been one, but went through the fielders legs.

I chased down a bye, and with a flat and accurate throw, ran the batsman out.

We lost by one run according to the scoreboard. The scorers then added up the books, and we won by one run. Then the other team analysed the scorebooks for about half an hour (we didn't really care), and then guess what? Miraculously, two extra runs were found in the scorebook, so once again we lost by one run.
8 PM

Running 8:41 intensity: (17 @1) + (39 @2) + (6:29 @3) + (1:16 @4) 1.47 km (5:55 / km) +12m 5:41 / km
ahr:134 max:149

easy run with Sophie on her bike

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