Training Log Archive: BruceIn the 31 days ending Dec 31, 2013:
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Tuesday Dec 31, 2013 #
Note
activity # time km +m
Running 214 202:19:51 2220.23 (5:28) 22952
Cycling 385 173:58:22 3102.03 (3:22) 14175
Orienteering 108 94:10:18 924.14 (6:07) 13553 670 / 703c 95%
Total 684 474:53:01 6263.44 50988 670 / 703c 95%
296.5 hrs of running sports, covering 3144km. I did the most cycling in my life in 2013, but only 3102km, so I can still call myself primarily a runner.
My total training time was up from 387hrs to 474hrs due to less time out with injuries.
My orienteering sessions were also up from 104 to 108.
Results wise, 2013 was a good year, and my last in the 35-39 category - although I never ran in that class in Australia. I concentrated mostly on urban sprint distance orienteering, but I still enjoy the challenge of the long distance bush orienteering.
My highlights were:
Australian Champs Sprint Distance - M21E 2nd Australian
Victorian Champs Sprint Distance, Cavill Cup - M21 1st
Oceania Champs Long Distance - M35 1st
SA Champs Sprint Distance and NOL - M21E 3rd
Australian 3 Day Prologue - M21E 4th
Victorian Champs Long Distance - M21E 3rd
Austalian Ultra Long Distance - M21E 5th
Inaugural Melbourne Park & Street Championship - Open 1st
BUPA Around The Bay road cycling 210km - 6h54min
2013 Team Results
NOL Team Elite Men - 2nd team
Australian Champion Club - Melbourne Forest Racers
SA-Vic Challenge - Victoria
Series Results:
National Orienteering League - M21E 6th
Victorian State Series - M21 2nd
Park & Street Eastern Series - A course 1st
My Awards for 2013
Best new map - Easter Day 1, Yorkshire Hill, Bendigo
http://doma.orienteering.asn.au/show_map.php?user=...
Best courses -
Long Distance) SA NOL - Belair
http://doma.orienteering.asn.au/show_map.php?user=...
http://doma.orienteering.asn.au/show_map.php?user=...
http://doma.orienteering.asn.au/show_map.php?user=...
Sprint Distance) World Cup Sprint Final - Mt Victoria, Wellington
http://doma.orienteering.asn.au/show_map.php?user=...
http://doma.orienteering.asn.au/show_map.php?user=...
Middle Distance) NZ World Cup Middle Distance
http://doma.orienteering.asn.au/show_map.php?user=...
Park & Street) TBA
Biggest Mistake
SA Long Distance Champs - Wilpena Spurs leg 2-3
http://doma.orienteering.asn.au/show_map.php?user=...
My biggest demolition of a good field:
Bendigo Rocks - Mt Korong
http://eventor.orienteering.asn.au/Events/ResultLi...
http://doma.orienteering.asn.au/show_map.php?user=...
Most enjoyable events:
1) Sprint The Bay, NZ
2) Queens Birthday weekend, Flinders Ranges
3) Sprint into Spring, 3 events in a weekend in Ballarat
Memorable and ultimate orienteering experiences:
1) Splash Planet - control in the middle of the pool!
http://doma.orienteering.asn.au/show_map.php?user=...
2) NZ World Cup races - racing against the big names in World Orienteering.
http://www.oceania2013.co.nz/worldcupTV.html
3) NZ Oceania Day 1 - fast running open pine forest on fast runnable sand dunes
http://doma.orienteering.asn.au/show_map.php?user=...
4) Wilpena Creek - fast running open native pines on intricate gully spur
http://doma.orienteering.asn.au/show_map.php?user=...
5) WOC trial long distance - Boboyan Divide. Classic high altitude ACT granite. 0 degrees at the pre start, followed by a sunny late autumn day. A tough course that required clean navigation and endurance.
http://doma.orienteering.asn.au/show_map.php?user=...
Orienteering tempo 39:23 [4] 8.94 km (4:24 / km) +40m 4:18 / km
Princes Hill
Sunday Dec 29, 2013 #
Running hills 1:25:22 [3] 15.18 km (5:37 / km) +539m 4:46 / km
I wanted to be home in time for the start of the cricket to see the Aussies go 4-0 up.
Saturday Dec 28, 2013 #
Running tempo 54:18 [4] 10.08 km (5:23 / km) +67m 5:13 / km
Friday Dec 27, 2013 #
Running 54:45 [2] 9.7 km (5:38 / km) +84m 5:24 / km
Thursday Dec 26, 2013 #
Running long 1:47:00 [2] 20.51 km (5:13 / km) +386m 4:46 / km
Wednesday Dec 25, 2013 #
Running intervals 1:11:02 [3] 9.34 km (7:36 / km) +71m 7:20 / km
Monday Dec 23, 2013 #
Cycling 20:18 [2] 6.36 km (18.8 kph) +36m
Running 47:39 [2] 7.61 km (6:15 / km) +30m 6:08 / km
Sunday Dec 22, 2013 #
Cycling hills 2:06:09 [2] 41.22 km (19.6 kph) +558m
Eltham hills. Annoyingly damp.
Saturday Dec 21, 2013 #
Running long 1:33:04 [2] 17.82 km (5:13 / km) +122m 5:03 / km
Friday Dec 20, 2013 #
Cycling 21:54 [2] 6.61 km (18.1 kph) +37m
Running tempo 47:53 [4] 10.3 km (4:39 / km) +149m 4:20 / km
Cycling 21:08 [2] 6.65 km (18.9 kph) +43m
Thursday Dec 19, 2013 #
Cycling 22:42 [2] 6.6 km (17.4 kph) +38m
Running hills 35:34 [4] 5.32 km (6:41 / km) +31m 6:30 / km
Cycling 27:59 [2] 6.59 km (14.1 kph) +64m
Wednesday Dec 18, 2013 #
Cycling 42:45 [2] 11.13 km (15.6 kph) +116m
Running 20:00 [2] 4.0 km (5:00 / km)
Cycling 19:51 [2] 6.37 km (19.3 kph) +38m
Tuesday Dec 17, 2013 #
Cycling 19:48 [2] 6.57 km (19.9 kph) +38m
Running 14:51 [2] 2.35 km (6:19 / km) +13m 6:09 / km
Running intervals 1:06:10 [4] 11.16 km (5:56 / km) +1m 5:56 / km
The inaugural Melbourne Midday Milers 100x100. 14 guys started the session, with 9 finishing.
We started each rep every 40 seconds. All of my reps were about 19-20 seconds, with a handful under this. I made a special effort to win #74 (being a good birth year). From about this point we attempted to recall the VFL/AFL premier in each year to help keep our mind off the running.
I got through 100 quite well. I never felt like I was sprinting, but they were quick run throughs at about 33min 10km pace.
It was a bit easier than I expected, but some of the group also found it harder than expected. I can imagine that footy teams would find it tough as a pre-season session.
Click on the globe above for an interesting GPS track!
Running 14:46 [2] 2.56 km (5:46 / km) +31m 5:26 / km
Monday Dec 16, 2013 #
Cycling 20:25 [2] 6.03 km (17.7 kph) +38m
Cycling 20:56 [2] 6.29 km (18.0 kph) +18m
Sunday Dec 15, 2013 #
Running warm up/down 4:58 [2] 0.63 km (7:54 / km) +6m 7:32 / km
Running tempo 1:04:29 [4] 15.29 km (4:13 / km) +227m 3:56 / km
Early start due to Mason's Cricket and having to be in Ivanhoe by 8:30am.
Running warm up/down 8:51 [2] 1.37 km (6:29 / km) +31m 5:49 / km
Saturday Dec 14, 2013 #
Running 16:08 [2] 2.56 km (6:18 / km) +7m 6:12 / km
Friday Dec 13, 2013 #
Walk 2:15:00 [1] 5.0 km (27:00 / km)
Uplift Events, Melbourne Amazing Race.
We started in teams of 5 at Treasury Gardens, and then had to navigate around the city and complete various challenges, including
City Square - Detour: arrange a cartoon in order, or answer a quiz
GPO, Bourke St - Make 2 balloon animals, and identify 5 chocolate flavours
Immigration Museum - solve a floor puzzle or count the plaques on a wall
Batman Park - solve a memory game
Freshwater Place - play a song with musical bells
Federation Square - Pit Stop.
We finished first and received an Amazing Race medallion. Yeah!
Thursday Dec 12, 2013 #
Cycling 22:22 [2] 6.57 km (17.6 kph) +36m
Running tempo 20:01 [4] 5.34 km (3:45 / km) +23m 3:40 / km
Running warm up/down 37:10 [2] 6.99 km (5:19 / km) +18m 5:15 / km
Orienteering tempo 36:43 [4] ** 8.7 km (4:13 / km) +109m 3:58 / km
Macleod-Rosanna
Cycling 16:53 [2] 4.35 km (15.5 kph) +90m
Wednesday Dec 11, 2013 #
Cycling 31:21 [2] 6.61 km (12.7 kph) +49m
Cycling 16:32 [2] 5.03 km (18.3 kph) +25m
Tuesday Dec 10, 2013 #
Cycling 20:34 [2] 6.54 km (19.1 kph) +38m
Running warm up/down 16:52 [2] 2.86 km (5:53 / km) +12m 5:46 / km
Running intervals 24:01 [4] 5.18 km (4:38 / km) +5m 4:37 / km
1min, 2min, 3min, 4min, 3min, 2min, 1min
half time rest between reps.
I felt like I was working hard, but I was behind Glenn and Luke, and I would prefer to be in front of them.
Running warm up/down 14:32 [2] 2.48 km (5:52 / km) +57m 5:16 / km
Cycling 39:06 [2] 12.45 km (19.1 kph) +129m
Monday Dec 9, 2013 #
Cycling 19:27 [2] 6.67 km (20.6 kph) +36m
Running 55:43 [2] 9.04 km (6:10 / km) +95m 5:51 / km
Cycling 20:49 [2] 6.57 km (18.9 kph) +2m
Sunday Dec 8, 2013 #
Running 1:26:32 18.35 km (4:43 / km) +290m 4:22 / km
Cycling 12:40 [2] 3.04 km (14.4 kph) +7m
Cycling 20:00 [2] 6.0 km (18.0 kph)
Friday Dec 6, 2013 #
Cycling 20:07 [2] 6.12 km (18.3 kph) +36m
Running 1:07:27 [2] 10.96 km (6:09 / km) +119m 5:50 / km
Cycling 29:53 [2] 6.14 km (12.3 kph) +18m
Thursday Dec 5, 2013 #
Cycling 21:22 [2] 6.51 km (18.3 kph) +36m
Cycling 27:41 [2] 7.79 km (16.9 kph) +25m
Orienteering tempo 39:29 [4] ** 9.3 km (4:15 / km) +22m 4:12 / km
Coburg
An interesting course. I don't think I took an optimal route (9.1km+0.2km). Possibly 5,19,13,7,19,14,20,3,10,11,16,12,4,17,2,15,8,18 may have been shorter.
I also had some trouble with 2 being placed 40m to the south. I covered an extra 200m trying to find it.
Cycling 28:00 [2] 8.0 km (17.1 kph)
Cycling 19:41 [2] 6.42 km (19.6 kph) +69m
Wednesday Dec 4, 2013 #
Cycling 20:27 [2] 6.64 km (19.5 kph) +36m
Cycling 20:00 [2] 6.5 km (19.5 kph)
Tuesday Dec 3, 2013 #
Cycling 22:06 [2] 6.62 km (18.0 kph) +37m
Running intervals 1:11:48 12.99 km (5:32 / km) +118m 5:17 / km
250m 500m 750m 500m 250m
30 secs rest for each 250m just completed, with 4 minutes between sets.
Today was much cooler with no wind, but the humidity still made it hard work. I felt quite good for most of the session and was in the top 2 or 3 of the group of 30.
I finished with an easy lap of the tan and run back to work.
Cycling 25:01 [2] 6.8 km (16.3 kph) +26m
Monday Dec 2, 2013 #
Cycling 23:50 [2] 6.48 km (16.3 kph) +37m
Running 1:11:44 [2] 12.69 km (5:39 / km) +90m 5:27 / km
CBD to South Melbourne beach and return, with a cool recovery wade/swim/splash.
Cycling 25:00 [2] 6.18 km (14.8 kph) +25m
Sunday Dec 1, 2013 #
Orienteering race 12:38 [0] 1.93 km (6:33 / km)
Orienteering race 12:39 [5] **** 3.0 km (4:13 / km) +1m 4:13 / km
Ballarat Grammar & Wendouree Primary School
I got away well to #1, but I almost headed west and into a fence on the exit. I realised just in time and headed south. I fumbled around a little in the circles at 4 and 5 and didn't really get into a good flow until 6.
I selected good routes from 6 to 14 which gave me a handy lead 10-20 seconds ahead of most of the field.
Going right to 15 was a bad choice. I had plenty of time, but I didn't look at the fence south of 15 which meant that the left choice was much better. I tried to run faster to 16, but this caused me to miss the 0.5m gap between the buildings. As a result I lost another 10 seconds having to run wide right around the extra buildings.
I then finished well from 16-F. I had pre-planned the spectator leg cutting the corner through the tennis court. I am not sure why most of the others hadn't worked this out.
I thought that I would need a perfect run to beat some of the younger guys, but as it turned out, the technical course had sorted most of them out early in the course. There wasn't much in it, but my run was good enough for the win in quite a good field of WOC and JWOC representatives.
Bruce Arthur 12:39
Bryan Keely 12:49
Todd Neve 13:00 M20
Matt Doyle 13:03 M20
Andrew Brown 13:12
Rob Baker 13:13 M35
James Robertson 13:16
Brodie Nankervis 13:23 M20
Max Neve 14:11
Ashley Nankervis 14:16 M20
Full Results
Splits
Thanks to Ian Lawford and Eureka for some excellent courses.
My 5th Cavill Cup for the Victorian Sprint Championships in Men's Open class since they began in 2004.
2013 Ballarat Grammar (Bruce Arthur)
2012 Haileybury College (Bryan Keely)
2011 Monash Uni Churchill (Bruce Arthur)
2010 Chewton (Julian Dent)
2009 Deakin Uni (Leon Keely)
2008 University of Ballarat (Bruce Arthur)
2007 Monash Uni Clayton (Adrian Jackson)
2006 La Trobe Uni (Bruce Arthur)
2005 Scotch College (Bruce Arthur)
2004 La Trobe Uni (Rune Olsen)
Orienteering warm up/down 35:00 [2] 6.0 km (5:50 / km)