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.

Cycling 30:46 9.7 km (18.9 kph) +73m
ahr:97 max:139

Running 27:20 4.74 km (5:46 / km) +181m 4:51 / km
ahr:119 max:168

Running 4:54 1.04 km (4:43 / km) +11m 4:29 / km
ahr:89 max:129

Cycling 34:07 8.63 km (15.2 kph) +88m
ahr:92 max:166

Running 1:09:40 10.61 km (6:34 / km) +141m 6:09 / km
ahr:120 max:142

Cycling 27:15 9.53 km (21.0 kph) +96m
ahr:88 max:116

Cycling 34:47 10.05 km (17.3 kph) +68m
ahr:96 max:136

Running 50:47 9.21 km (5:31 / km) +93m 5:15 / km
ahr:135 max:166

Cricket 2:12:56 5.84 km (22:45 / km) +1m 22:43 / km
ahr:103 max:146

Running 8:41 1.47 km (5:55 / km) +12m 5:41 / km
ahr:134 max:149

Running 1:16:17 11.82 km (6:27 / km) +80m 6:15 / km
ahr:120 max:163

Running 25:37 1.85 km (13:52 / km) +27m 12:55 / km
ahr:106 max:141

Orienteering 36:16 ** 8.32 km (4:22 / km) +135m 4:02 / km
ahr:148 max:162

Park & Street orienteering
Camberwell



1min 40sec lost waiting for 2 trains to pass near control 19.

Running 31:02 6.04 km (5:08 / km) +147m 4:35 / km
ahr:135 max:151

Running 46:46 8.62 km (5:26 / km) +1m 5:25 / km
ahr:139 max:172

Running 1:32:57 17.17 km (5:25 / km) +138m 5:12 / km
ahr:130 max:190

Running 15:49 2.69 km (5:53 / km) +3m 5:51 / km
ahr:120 max:151

Running race 19:02 4.97 km (3:50 / km) +32m 3:43 / km
ahr:159 max:170

Running 23:53 2.63 km (9:05 / km) +19m 8:46 / km
ahr:111 max:134

Running 27:45 3.53 km (7:52 / km) +4m 7:49 / km
ahr:108 max:158

Cycling 39:04 9.78 km (15.0 kph) +67m
ahr:91 max:125

Cycling 32:44 9.46 km (17.3 kph) +101m
ahr:94 max:124

Orienteering 45:00 [2] 5.0 km (9:00 / km)

Cycling 33:01 9.87 km (17.9 kph) +69m
ahr:91 max:127

Running 41:00 8.26 km (4:58 / km) +113m 4:39 / km
ahr:132 max:150

Cycling 58:52 14.72 km (15.0 kph) +260m
ahr:94 max:141

Cycling 33:08 9.76 km (17.7 kph) +77m
ahr:95 max:137

Cycling 30:28 9.44 km (18.6 kph) +141m
ahr:95 max:127

Running 30:47 6.21 km (4:57 / km) +19m 4:53 / km
ahr:125 max:162

Cycling 32:36 9.89 km (18.2 kph) +64m
ahr:95 max:124

Cycling 1:36:31 30.82 km (19.2 kph) +133m
ahr:105 max:140

Running 48:22 8.09 km (5:59 / km) +74m 5:43 / km
ahr:125 max:148

Orienteering 39:32 ** 9.34 km (4:14 / km) +53m 4:07 / km
ahr:154 max:168

Park & Street orienteering
2017/18 Northern Summer Series Event 12

Boulder Dash

Orienteering tempo 37:15 ** 8.26 km (4:31 / km) +110m 4:14 / km
ahr:148 max:166

Park & Street orienteering
Cavills Corner



I lost a little time on both 8 and 11 where the control was not placed in the centre of the circle.
I didn't see 20 initially as the grey control circles blended into the grey background shading. I should have left 20 out and collected 6 in between 11 and 17, but it was too late. I had to run some extra distance to get 20.
Andrew Hester finished one second in front of me. I probably could have sprinted more, but I didn't see him coming as I was looking directly into the setting sun.

Cycling 29:16 9.72 km (19.9 kph) +70m
ahr:96 max:136

Cycling 30:44 9.5 km (18.5 kph) +104m
ahr:99 max:137

Running 35:41 6.01 km (5:57 / km) +62m 5:39 / km
ahr:115 max:128

Running 21:56 1.94 km (11:20 / km) +4m 11:13 / km
ahr:72 max:83