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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Oct 14, 2013:

activity # timemileskm+m
  Cycling12 5:35:48 66.82(5:02) 107.54(3:07) 505
  Running4 3:40:48 21.6(10:13) 34.76(6:21) 256
  Orienteering2 1:06:59 7.92(8:27) 12.75(5:15) 15628 /28c100%
  Total17 10:23:35 96.34(6:28) 155.05(4:01) 91728 /28c100%

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Monday Oct 14, 2013 #

8 AM

Cycling 21:37 [2] 6.43 km (3:22 / km) +38m 3:16 / km

12 PM

Running 1:03:47 [2] 9.93 km (6:26 / km) +90m 6:09 / km

6 PM

Cycling 8:18 [2] 1.66 km (4:59 / km) +12m 4:49 / km

Sunday Oct 13, 2013 #

12 PM

Orienteering race 50:09 [5] ** 8.81 km (5:41 / km) +143m 5:16 / km

Vic Club Relays
3rd team
Leg 3 for MFR

I pulled up a litte sore from yesterday with a tight left hamstring. I didn't notice any trouble on the run though.

I started in touch with Ian Lawford and 3 mins behind Toph, but the courses split wide and I never really saw them. I buggered up #3 after missing it by 10m to the south, and then getting confused with the mapping of the spur.

It was quite a good area for a relay, but it would have been more fun if the courses were shortly were less splitting.


2 PM

Cycling 57:12 [3] 21.55 km (2:39 / km) +47m 2:38 / km

Saturday Oct 12, 2013 #

2 PM

Running warm up/down 36:00 [1] 4.04 km (8:55 / km) +4m 8:52 / km

Orienteering race 16:50 [5] **** 3.93 km (4:17 / km) +13m 4:13 / km
spiked:28/28c

Spring into Sprint Race 1
Victoria University St Albans
Mo Farah Course (1)
2nd
Ian Lawford 16:24
Bruce Arthur 16:50
Brodie Nankervis 17:17
Splits
http://www.vicorienteering.asn.au/gfolder/parkstre...




I was pleasantly surprised with the quality and complexity of the sprint map. Geoff Adams did a great job.
I started well, with the first big decision the long route choice to 6. I didn't want to risk the rough open, so I ran further through the uni. It seemed a long way, but I think I had the fastest split on the leg.
I got into a good flow in the middle and had several fastest splits . I didn't take any notice of the Green or Polka-dot jersey legs (and this showed in the splits), but I was fast before and after these.
I seemed to struggle a little for pace in the last third, coming 2nd and 3rd in most of the splits. I hesitated for 5 seconds coming out of 21. With all of the turning going into 21 I was disoriented and I lost contact with my mpa. I was uncertain about 24, but went right (which I think was ok), but I am sure that I lost 3 or 4 seconds going right on 27 as I didn't realised there was a fence to jump.

Well done to Ian Lawford. He was too quick for me today.

If all of the maps are like this, it will be a great series.
http://www.parkstreeto.com.au/2013/sprint-into-spr...

Friday Oct 11, 2013 #

8 AM

Cycling 19:56 [2] 6.53 km (3:03 / km) +37m 2:58 / km

6 PM

Cycling 20:29 [2] 6.27 km (3:16 / km) +20m 3:13 / km

Thursday Oct 10, 2013 #

8 AM

Cycling 22:48 [2] 6.57 km (3:28 / km) +36m 3:23 / km

12 PM

Running warm up/down 10:00 [2] 2.04 km (4:55 / km) +24m 4:38 / km

Running intervals 26:38 [4] 5.45 km (4:53 / km) +7m 4:52 / km

10 x 500m every 2m30s at the Pillars.
All between 1:34 and 1:38
Wet but not too cold.
I felt much fresher after no running yesterday (just cycling).

Running warm up/down 16:24 [2] 2.23 km (7:21 / km) +16m 7:06 / km

6 PM

Cycling 23:45 [2] 7.15 km (3:19 / km) +60m 3:11 / km

Wednesday Oct 9, 2013 #

8 AM

Cycling 18:32 [2] 6.62 km (2:48 / km) +36m 2:44 / km

12 PM

Cycling long 1:24:29 [2] 26.0 km (3:15 / km) +111m 3:11 / km

5 PM

Cycling 18:22 [2] 6.41 km (2:52 / km) +42m 2:47 / km

Tuesday Oct 8, 2013 #

8 AM

Cycling 22:47 [2] 6.37 km (3:35 / km) +39m 3:28 / km

12 PM

Running warm up/down 17:25 [2] 2.97 km (5:51 / km) +73m 5:13 / km

Running intervals 28:58 [4] 5.83 km (4:58 / km) +5m 4:57 / km

5 x 1000m at the ex-Olympic Park track
I was at the back of the pack on rep 1, but closer to the front on each subsequent rep. It turned out that I ran very consistently, unlike the others in the group.

Running warm up/down 21:36 [2] 2.28 km (9:29 / km) +37m 8:46 / km

6 PM

Cycling 17:33 [2] 5.99 km (2:56 / km) +27m 2:52 / km

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