Training Log Archive: Bruce

Running long 1:18:54 [2] 15.91 km (4:58 / km) +60m 4:52 / km

Running intervals 26:25 [4] 5.33 km (4:57 / km) +28m 4:50 / km

Cycling 36:39 [3] 13.27 km (21.7 kph) +93m

Orienteering race 1:19:29 [5] *** 13.18 km (6:02 / km) +348m 5:20 / km

NSW Long Distance Championships
Gardens of Stone
M21E



This was an enjoyable area, and there was some good detail in parts, along with some interesteing route choice legs.
I felt like I had a good technical race. I hit all of the controls well, and only had 2 slight hesitations. I just couldn't seem to get moving fast enough in the forest compared to the top elite runners. Perhaps it could be a few days of camping, or perhaps I am just getting older.
It may be time for me to start thinking about running M40 for some of the long distance races.

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)

Orienteering warm up/down 13:03 [1] 1.55 km (8:25 / km) +54m 7:10 / km

Orienteering race 15:02 [5] * 4.02 km (3:44 / km) +109m 3:17 / km

Mixed Sprint Relay
Zig Zag - Lithgow



This was a fairly basic sprint area. Unfortunately there was just 2 variations so it was effectively a cross country race.
It was also disappointing that there was an unmapped uncrossable fence, and a wrong code on one of the controls.
I ran most of the race next to Bryan. I did pass him several times when he kept losing a few seconds, but Bryan was running faster than me.

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)

Running 49:17 [2] 7.22 km (6:50 / km) +137m 6:14 / km

Orienteering race 1:07:31 [5] *** 9.8 km (6:54 / km) +338m 5:53 / km

Easter Relay Distance
M21E



After a few nights of freezing cold camping, I was surprised to still be feeling ok on the Easter Monday. However, I was didn't feel like I had a lot of strength left in my legs, so I wanted to look for flatter track options where possible.
The course was great for a chasing start. I noticed that we had individualised control descriptions, so this hinted at some butterfly legs. In fact, we had to sets of butterflies on the course to avoid big groups on the reverse chasing start event. This should be encouraged for all future Easter chasing start races.
I started conservatively. I took the track route to 2 and planned ahead. Rob Baker almost caught me 2 minutes. This triggered me to put my foot down, and I was able to hold him off for the rest of the course, and even pull away near the end.
I was careful not to make any mistakes in the rock, and I managed to get away with only a 20 second error at #3.

We stayed around for the presentations as the rest of my family were all receiving awards. It did drag on for a long time though. I am sure that I got through them much faster last year at Bendigo.

Orienteering warm up/down 25:00 [1] 4.0 km (6:15 / km)

Orienteering race 1:43:22 [5] ** 17.77 km (5:49 / km) +330m 5:19 / km

Easter Long Distance
M21E



This was a fairly straight forward course. It was steep early. Then a couple of long route choice legs were set. I always took the tracks where possible as this suited me best.
At one point Hanny caught me in the forest on a long leg. I kept in front on the tracks, but she took the lead in the forest. I was going to be out for a longer than her so I wasn't too concerned.
Matt Crane caught me at 8 and then again at 16, so either I was doing ok, or more likely he made a mistake.
My run was very clean, maybe losing only 30 seconds at 16.

Orienteering warm up/down 26:00 [1] 1.92 km (13:30 / km) +46m 12:04 / km

Orienteering warm up/down 20:00 [1] 3.0 km (6:40 / km)

Orienteering race 37:17 [5] *** 5.9 km (6:19 / km) +179m 5:29 / km

Easter Middle Distance
M21E



I took the start carefully after identifying a tricky first control that required careful direction to hit the rock face at the right location after approaching from a broad hillside.
I overshot #3 and lost 30 seconds. From then on I picked up my speed and had a good race.

The course was well set and very enjoyable.

Orienteering warm up/down 19:11 [1] 2.01 km (9:33 / km) +28m 8:56 / km

Orienteering warm up/down 20:00 [1] 3.0 km (6:40 / km)

Orienteering race 14:40 [5] *** 2.84 km (5:10 / km) +46m 4:47 / km

Easter Prologue
M21E



A good smooth solid run with no mistakes. I just couldn't move as fast as the top runners. I can usually find that extra gear in an urban sprint, but not in the forest sprints.

Orienteering warm up/down 19:32 [1] 1.78 km (10:57 / km) +46m 9:42 / km

Orienteering warm up/down 20:00 [1] 3.0 km (6:40 / km)

Note
(rest day)

Running 51:02 [2] 8.33 km (6:08 / km) +51m 5:57 / km

Running intervals 33:50 [4] 6.56 km (5:09 / km) +28m 5:03 / km

Golf (Yarra Bend) 4:00:00 [0] 6.0 km (40:00 / km)

Cycling hills 45:19 [3] 17.79 km (23.6 kph) +177m

Running 1:02:19 [2] 11.2 km (5:34 / km) +78m 5:23 / km

Orienteering 50:41 [5] ** 8.97 km (5:39 / km) +172m 5:10 / km
spiked:22/22c

Running warm up/down 2:59 [2] 0.7 km (4:17 / km) +1m 4:15 / km

Running hills 43:49 [4] 7.39 km (5:56 / km) +218m 5:10 / km

Orienteering intervals 40:31 [4] 7.1 km (5:42 / km) +176m 5:05 / km

Orienteering warm up/down 5:01 [2] 0.88 km (5:42 / km) +10m 5:24 / km

Orienteering warm up/down 5:01 [2] 0.88 km (5:42 / km) +10m 5:24 / km

Running long 1:30:30 [3] 15.81 km (5:43 / km) +236m 5:20 / km

Running intervals 48:00 10.0 km (4:48 / km)

Running 25:36 [2] 4.37 km (5:52 / km) +16m 5:45 / km

Running 32:54 [2] 5.76 km (5:42 / km) +41m 5:31 / km

Orienteering race 1:31:27 [5] *** 15.44 km (5:55 / km) +271m 5:27 / km
spiked:22/23c

Eureka Challenge
Glenluce South
1st place. My best long distance race for some time.



I had a good look at the 1st leg before I took off. I liked the look of the right hand route with a few track taking me 3/4 of the way.
My biggest mistake came at #7. I found the adit, but then overshot after misreading the detail above the control. I actually almost ran on top of the flag before stopping 50m past.
My other mistake was not looking at my compass half way along leg 10 and running down the wrong spur. I corrected ok, without much time loss.
Everything else went to plan except for some unexpected dark green between 13 and 14, causing me to change my plan and head left to the track.

This was a great course and I would put it in the lead for 2014 Course Setter of the Year so far.

Running 15:00 [1] 2.0 km (7:30 / km)

Cycling 21:13 [2] 6.11 km (17.3 kph) +51m

Running intervals 23:30 [4] 5.22 km (4:30 / km) +2m 4:30 / km

Running warm up/down 32:35 [2] 5.3 km (6:09 / km) +28m 5:59 / km

Cycling 20:00 [2] 6.5 km (19.5 kph)

Orienteering warm up/down 9:46 [2] 1.16 km (8:25 / km) +26m 7:34 / km

Orienteering tempo 44:08 [4] 7.24 km (6:06 / km) +172m 5:27 / km

Orienteering warm up/down 7:38 [2] 1.09 km (6:59 / km) +1m 6:58 / km

Cycling 20:54 [2] 6.4 km (18.4 kph) +35m

Running tempo 1:00:00 12.29 km (4:53 / km) +133m 4:38 / km

Cycling 17:20 [2] 3.13 km (10.8 kph) +16m