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Training Log Archive: Bruce

In the 7 days ending Feb 3:

activity # timemileskm+m
  Cycling10 5:44:00 61.55(5:35) 99.05(3:28) 864
  Running6 4:41:41 25.32(11:07) 40.75(6:55) 975
  Orienteering2 57:37 7.78(7:24) 12.52(4:36) 132
  Total16 11:23:18 94.65(7:13) 152.32(4:29) 1972
  [1-5]16 10:45:09

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SuMoTuWeThFrSa

Saturday Feb 3 #

2 PM

Running 4:05 intensity: (44 @1) + (39 @2) + (1:19 @3) + (1:23 @4) 0.8 km (5:07 / km) +15m 4:40 / km
ahr:129 max:158

Friday Feb 2 #

8 AM

Cycling 33:36 intensity: (2:11 @0) + (21:02 @1) + (9:41 @2) + (42 @3) 9.83 km (3:25 / km) +65m 3:19 / km
ahr:94 max:132

12 PM

Running 59:03 intensity: (1:51 @1) + (23:19 @2) + (33:53 @3) 11.29 km (5:14 / km) +346m 4:32 / km
ahr:124 max:139

3 PM

Cycling 32:01 intensity: (1:53 @0) + (19:31 @1) + (8:14 @2) + (2:19 @3) + (4 @4) 9.54 km (3:21 / km) +97m 3:12 / km
ahr:98 max:144

Thursday Feb 1 #

8 AM

Cycling 28:29 intensity: (14:11 @1) + (11:02 @2) + (3:16 @3) 9.97 km (2:51 / km) +64m 2:46 / km
ahr:105 max:137

12 PM

Running 50:34 intensity: (1:36 @0) + (4:24 @1) + (17:10 @2) + (22:39 @3) + (4:45 @4) 8.7 km (5:49 / km) +146m 5:22 / km
ahr:122 max:157

5 PM

Cycling 35:39 intensity: (2:33 @0) + (25:00 @1) + (8:06 @2) 9.59 km (3:43 / km) +116m 3:30 / km
ahr:90 max:124

Wednesday Jan 31 #

8 AM

Cycling 34:48 intensity: (3 @0) + (10:04 @1) + (11:23 @2) + (2:33 @3) + (5:27 @4) + (5:18 @5) 9.83 km (3:32 / km) +70m 3:25 / km
ahr:121 max:170

5 PM

Cycling 33:26 intensity: (1:29 @0) + (21:56 @1) + (8:39 @2) + (1:22 @3) 9.62 km (3:29 / km) +105m 3:18 / km
ahr:95 max:131

Orienteering 41:01 intensity: (15 @0) + (15 @1) + (28 @2) + (8:05 @3) + (26:42 @4) + (5:16 @5) ** 9.07 km (4:31 / km) +116m 4:15 / km
ahr:148 max:170

2017/18 Eastern Summer Series Event 16
Croydon Hills

Tuesday Jan 30 #

8 AM

Cycling 35:52 intensity: (3:44 @0) + (24:53 @1) + (7:12 @2) + (3 @3) 9.83 km (3:39 / km) +69m 3:32 / km
ahr:90 max:126

12 PM

Running 1:13:08 intensity: (8:08 @0) + (22:24 @1) + (23:02 @2) + (13:46 @3) + (5:39 @4) + (9 @5) 9.6 km (7:37 / km) +362m 6:25 / km
ahr:105 max:178

6 PM

Cycling 30:25 intensity: (3 @0) + (20:37 @1) + (8:42 @2) + (1:03 @3) 9.7 km (3:08 / km) +102m 2:59 / km
ahr:94 max:131

Monday Jan 29 #

8 AM

Cycling 31:23 intensity: (1:17 @0) + (21:39 @1) + (7:01 @2) + (1:26 @3) 9.82 km (3:12 / km) +64m 3:06 / km
ahr:97 max:141

12 PM

Running 1:13:40 intensity: (12:57 @0) + (19:06 @1) + (9:48 @2) + (28:34 @3) + (3:15 @4) 8.5 km (8:40 / km) +83m 8:16 / km
ahr:102 max:146

Recovery run and swim at Port Melbourne beach
4 PM

Cycling 48:21 intensity: (32 @0) + (27:41 @1) + (16:28 @2) + (3:40 @3) 11.33 km (4:16 / km) +113m 4:04 / km
ahr:100 max:137

Sunday Jan 28 #

9 AM

Running warm up/down 21:11 intensity: (1:11 @0) + (13:12 @1) + (6:22 @2) + (26 @3) 1.86 km (11:23 / km) +23m 10:43 / km
ahr:88 max:128

Orienteering 16:36 intensity: (17 @0) + (15 @1) + (21 @2) + (59 @3) + (2:51 @4) + (11:53 @5) ***** 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.

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