Training Log Archive: Bruce

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...

Cycling 19:56 [2] 6.53 km (19.7 kph) +37m

Cycling 20:29 [2] 6.27 km (18.4 kph) +20m

Cycling 22:48 [2] 6.57 km (17.3 kph) +36m

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

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

Cycling 23:45 [2] 7.15 km (18.1 kph) +60m

Cycling 18:32 [2] 6.62 km (21.4 kph) +36m

Cycling long 1:24:29 [2] 26.0 km (18.5 kph) +111m

Cycling 18:22 [2] 6.41 km (20.9 kph) +42m

Cycling 22:47 [2] 6.37 km (16.8 kph) +39m

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

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

Cycling 17:33 [2] 5.99 km (20.5 kph) +27m

Cycling 24:11 [2] 6.5 km (16.1 kph) +1m

Running 58:56 [3] 11.93 km (4:56 / km) +124m 4:42 / km

Cycling 21:53 [2] 6.13 km (16.8 kph) +42m

Orienteering race 58:14 [5] *** 8.73 km (6:40 / km) +336m 5:36 / km
spiked:14/15c

2013 Australian Relay Championships
The Gib, Bungendore ACT
M21E 5th team with Toph and Max.
Toph 61
Bruce 58
Max 69




The first leg was a big route choice. Going straight was hard work, but with my split being left and higher than the other 2, it was really the only good choice. I passed Lorenzo up the hill, and then caught Muzza at 3. I tired a little running on the side of the hill on the way to 6 and started to get a blister on my left heel. This made the rest of the course uncomfortable. I lost 30 secs at 7, but passed Warren (#2 Vic team). I finished off ok, although the course was a bit of a slog up more hills.

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