Training Log Archive: Bruce

Cycling 34:48 9.83 km (16.9 kph) +70m
ahr:121 max:170

Cycling 33:26 9.62 km (17.3 kph) +105m
ahr:95 max:131

Orienteering 41:01 ** 9.07 km (4:31 / km) +116m 4:15 / km
ahr:148 max:170

2017/18 Eastern Summer Series Event 16
Croydon Hills

Cycling 35:52 9.83 km (16.4 kph) +69m
ahr:90 max:126

Running 1:13:08 9.6 km (7:37 / km) +362m 6:25 / km
ahr:105 max:178

Cycling 30:25 9.7 km (19.1 kph) +102m
ahr:94 max:131

Cycling 31:23 9.82 km (18.8 kph) +64m
ahr:97 max:141

Running 1:13:40 8.5 km (8:40 / km) +83m 8:16 / km
ahr:102 max:146

Cycling 48:21 11.33 km (14.1 kph) +113m
ahr:100 max:137

Running warm up/down 21:11 1.86 km (11:23 / km) +23m 10:43 / km
ahr:88 max:128

Orienteering 16:36 ***** 3.45 km (4:49 / km) +16m 4:42 / km
ahr:158 max:175

Sprint Canberra Stage 5
ANU South


This is one of my favourite sprint maps, due to the complex nature of the buildings, and the tricky garden beds. The drawing of some of these paths and gardens is a little too narrow at times though, so I used my magnifier quite a bit.
This was quite a complex and interesting course. I was smooth with no errors, but I probably picked a couple of non-optimal route choices on #12 and #19 which may have cost me 15-20 seconds in total.
#12 was because of a closed gate, so that was just bad luck.
#19 was poor planning on my behalf. I hadn't really assessed the leg as there were a number of tricky legs beforehand, and although the right hand route looked fine initially, the garden beds in the second half made it longer to approach the control.

However, I really need to purchase an SI Air card. I am sure that it saves 2 seconds on every punch, and when you have around 20 controls on a course over 5 days, it makes 3-4 minutes difference to your overall time.


We were finished by 11am, so there was plenty of time for a relaxing drive home with the kids, stopping off in Albury for a swim in the Murray River at Noreuil Park.

Orienteering race 13:21 *** 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.

Running 23:34 1.19 km (19:49 / km) +4m 19:32 / km
ahr:83 max:127

Orienteering 15:42 **** 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.

Running 18:36 1.52 km (12:13 / km) +49m 10:31 / km
ahr:97 max:141

Orienteering 16:48 *** 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.

Running warm up/down 40:16 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.