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Training Log: Bruce

In the last 7 days:

activity # timemileskm+m
  Cycling10 5:37:51 60.24(5:37) 96.94(3:29) 674
  Running4 3:28:57 24.53(8:31) 39.48(5:18) 707
  Orienteering2 2:24:33 11.18(12:55) 18.0(8:02) 47111 /12c91%
  Total15 11:31:21 95.95(7:12) 154.42(4:29) 185111 /12c91%
  [1-5]15 11:07:26
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MoTuWeThFrSaSu

Sunday Jul 21 #

11 AM

Orienteering 36:08 intensity: (8 @0) + (14:37 @1) + (10:16 @2) + (11:03 @3) + (4 @4) ** 2.87 km (12:36 / km) +56m 11:29 / km
ahr:108 max:143

Shadowing Sophie on the moderate course.
There were not many people in the forest and she didn't feel comfortable being out there on her own.

Orienteering 58:27 intensity: (2:26 @1) + (3:13 @2) + (16:02 @3) + (36:13 @4) + (33 @5) ** 7.37 km (7:56 / km) +175m 7:05 / km
ahr:141 max:162 spiked:11/12c

Ballarat Series
Caroll's Spring



My first time back to this area since a State Series event around 15 years ago run by the Sunley family.

It was a great arena on a pleasant and sunny winter's day. The forest looked nice, but it was hard work to run in. There was a lot of bracken and fallen timber to slow you down. The logs were thicker and more slippery than the Bendigo variety.

It must be the weekend for missing controls. I couldn't find control #6. I am reasonably certain that I found the correct mound just off to the side of the spur near the edge of the bracken in the gully. I double checked from the pit 30m away and came straight back to the mound. My GPS track gives my confidence that this was correct.

Warwick claims that it was placed correctly, and other competitors found it, but some suggested that it was further down as it flattened out. Mason found it in green stripe about 80m north according to his GPS track.

I wasn't interested in running around aimlessly in circles, so I carried on without finding #6.
Otherwise it was a tough, but enjoyable run in a different forest.


The right side of my groin has been a little sore since Friday, so I will need to do some stretching work on that.

Saturday Jul 20 #

1 PM

Orienteering race 49:58 intensity: (25 @1) + (24 @2) + (3:28 @3) + (28:37 @4) + (17:04 @5) *** 7.76 km (6:26 / km) +239m 5:35 / km
ahr:154 max:172

Bendigo Bush Classic 11
Sedgwick South



Steep and very stony.
I was pleased with most of this. I lost concentration a little leaving #3 and didn't read my map carefully enough. I also could have cut the corner on a track further along towards #4 if I was orienteering better.
Otherwise I got up all the hills reasonably well and choose good routes. The flag were faded and mostly hidden.

I was enjoying the last climb to #10, but I couldn't see any flag on the saddle. I was certain that I was correct as it was on a track. I looked around for a few minutes in case it was behind a tree. I thought I was going mad. After 3 minutes of standing around I decided to continue without punching, with an aim to break 50 mins. I exited along the track just in case it was on the next spur. That helped to re-inforce that I was correct the first time.

It turns out that some helpful Bendigo member had collected the control at 2:30pm, 30 mins before course closure. It was on course 5, but that headn't realised that it was also on Course 1. The last 4 competitors were impacted.

Friday Jul 19 #

9 AM

Cycling 29:53 intensity: (8:02 @1) + (11:26 @2) + (10:25 @3) 9.84 km (3:02 / km) +60m 2:57 / km
ahr:115 max:139

12 PM

Running 42:10 intensity: (15 @0) + (1:37 @1) + (22:21 @2) + (17:57 @3) 8.77 km (4:49 / km) +191m 4:20 / km
ahr:121 max:138

4 PM

Cycling 32:03 intensity: (15 @0) + (23:16 @1) + (7:20 @2) + (1:04 @3) + (8 @4) 9.54 km (3:21 / km) +48m 3:17 / km
ahr:94 max:157

Thursday Jul 18 #

9 AM

Cycling 42:06 intensity: (25:38 @1) + (11:02 @2) + (5:25 @3) + (1 @4) 9.8 km (4:18 / km) +66m 4:09 / km
ahr:99 max:142

12 PM

Running hills 55:21 intensity: (4 @0) + (6:21 @1) + (26:22 @2) + (21:59 @3) + (35 @4) 9.97 km (5:33 / km) +160m 5:08 / km
ahr:118 max:154

4 x Fitzroy Gardens hill
5 PM

Cycling 30:30 intensity: (3:03 @0) + (24:29 @1) + (2:51 @2) + (7 @3) 9.43 km (3:14 / km) +79m 3:06 / km
ahr:85 max:137

Wednesday Jul 17 #

8 AM

Cycling 29:29 intensity: (2:36 @0) + (24:50 @1) + (1:56 @2) + (7 @3) 9.78 km (3:01 / km) +60m 2:56 / km
ahr:83 max:126

12 PM

Running 1:06:42 intensity: (2:30 @1) + (12:33 @2) + (50:54 @3) + (36 @4) + (9 @5) 13.73 km (4:52 / km) +176m 4:34 / km
ahr:126 max:164

5 PM

Cycling 29:31 intensity: (1:22 @0) + (24:45 @1) + (3:15 @2) + (9 @3) 9.48 km (3:07 / km) +80m 2:59 / km
ahr:89 max:125

Tuesday Jul 16 #

9 AM

Cycling 34:48 intensity: (46 @1) + (3:23 @2) + (6:27 @3) + (11:46 @4) + (12:26 @5) 9.81 km (3:33 / km) +61m 3:27 / km
ahr:148 max:176

4 PM

Running intervals 44:44 intensity: (14 @2) + (5:38 @3) + (10:27 @4) + (28:25 @5) 7.02 km (6:23 / km) +180m 5:39 / km
ahr:162 max:189

2 Pyramids
250m 500m 750m 500m 250m
250m 500m 750m 500m 250m

Cycling 48:14 intensity: (16:12 @0) + (20:25 @1) + (9:52 @2) + (1:32 @3) + (13 @4) 9.91 km (4:52 / km) +82m 4:40 / km
ahr:76 max:147

Monday Jul 15 #

8 AM

Cycling 33:29 intensity: (2:20 @2) + (7:39 @3) + (5:36 @4) + (17:54 @5) 9.81 km (3:25 / km) +57m 3:19 / km
ahr:154 max:182

6 PM

Cycling 27:48 intensity: (24 @2) + (5:51 @3) + (4:06 @4) + (17:27 @5) 9.54 km (2:55 / km) +82m 2:48 / km
ahr:157 max:185

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