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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Apr 30, 2011:

activity # timemileskm+m
  Orienteering5 4:54:31 29.14(10:06) 46.89(6:17) 89026 /27c96%
  Running3 2:25:00 16.54(8:46) 26.62(5:27) 172
  Total7 7:19:31 45.68(9:37) 73.51(5:59) 106226 /27c96%

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Saturday Apr 30, 2011 #

Orienteering race 17:40 [5] *** 4.0 km (4:25 / km)

Australian Championships - Sprint Distance Orienteering
Mandjar Bay, Mandurah, WA
3rd place in Men's Elite, 33 seconds behind Simon Uppill, and 22 behind Grant Bluett.
I got as high as 4 seconds behind the lead at #23, but I was trying too hard and lost contact with the map, navigating to #25 before #24. I realised my mistake, but by the time I got to #24 I lost 30 seconds to Simon. It was a lost opportunity, but I still would have fallen 3 seconds short of the win, and Grant also lost 22 seconds at #21. I was third at the spectator control, and third at the end (even with my mistake), so I can't complain with my first placing in the Australian Sprint Distance Championships in M21E.

OA report and link to results and splits
Route Gadget

Orienteering warm up/down 30:00 [1] 4.0 km (7:30 / km)

Friday Apr 29, 2011 #


We're about to head over to Sandra Tarr & Michael Madden's place for the afternoon/evening. I expect that the ladies will want to watch that fancy wedding thing. I can't bear to watch Tracey Grimshaw and Ita Butrose discussing the colour of the saddles on the horses that are pulling the carriage of the second cousin to Princess Beatrice or some other insignifcant royal.
Hopefully Michael and I can keep ourselves entertained with some other activities. It's a shame that the footy is on 2 hr delay over here in Perth.
1 PM

Running warm up/down 26:34 [2] 5.23 km (5:05 / km) +42m 4:53 / km

Warm up from Ivey Watson playground in King's Park to University of WA.

Orienteering tempo 11:58 [4] 2.97 km (4:02 / km) +4m 4:00 / km

Sprint Orienteering training at University of WA
Navdash Short course from earlier this year, courtesy of Rosemary Kullmann.
A good run at about 80-90% intensity, completely clean with no mistakes. I had to remember to keep the pace under control so that I did not pull up sore for tomorrow.

It was great training to run on a complex sprint distance area that I had not run on before.

Running warm up/down 7:25 [1] 0.69 km (10:40 / km)

Thursday Apr 28, 2011 #

Running 1:00:10 [3] 12.0 km (5:01 / km)

Raebold Hill run from Shenton Park, including a couple of hills.
I decided to divert around the Western Force training session at Challenge Stadium as the guys looked quite a bit bigger than me.
I ran passed what was Perry Lakes Athletics Stadium, and saw that a new one had been built across the road.

Wednesday Apr 27, 2011 #

(rest day)

Rest Day
A trip to Cunderdin to visit family friends on a farm. Great fun but tiring with over 4 hours of driving. The kids did get to ride on a real tractor while seeding canola, and drive a ute!

Tuesday Apr 26, 2011 #

10 AM

Running 50:51 [2] 8.69 km (5:51 / km) +130m 5:27 / km

King's Park recovery run

Monday Apr 25, 2011 #


I spoke to Warren Key this morning from Yackandandah. He is setting the Oceania Middle Champs for October.
He thinks it could be the most technical area he has seen. Upon trying to find his first control yesterday he had to relocate off the start 3 times!
Warren is considering re-setting his courses on tracks and handrails so that people will actually make it around!

This is an event that you will not want to miss!
11 AM

Orienteering race 53:50 [5] *** 9.26 km (5:49 / km) +269m 5:05 / km

Easter Day 3 - Relay distance
5th overall and 6th today.
The first 2 were in green and I took them really carefully. The fallen trees were really hard to negotiate and I didn't get a great line through them. I then stretched out in the open, hoping to catch 2 minutes on Evan. Apparently I went through him at 3 but I didn't see him. 7-10 were in a tricky forest area with lots of fallen timber again and vague slopes. I had forgotten my compass, so this was very dangerous, but I got through ok. Grant (4mins) and Evan (-2mins) caught me at 10. We headed to the paddock for the long leg. Grant and Evan ran the forest for the last km and I chose the open paddock to the left. I still think that this was the best for me, but the others got away by 30-40 seconds. Unfortunately this turned into 2.5 minutes over the last 3km. I tried as hard as possible - I was fast in the open, but I wasn't strong enough in the forest.

Route Gadget

5th place equals my best ever M21E easter (along with 2008 in Dubbo), and I was quite pleased to be only 3mins down on Simon today.

Orienteering 40:00 [1] 5.0 km (8:00 / km)

Included 2 trips to the start, and the M10 Novice course.

The boys were a little confused at 2 as they had to follow a dry watercourse that was just a line of mallee trees in a paddock. After that Mason did very well and ran off ahead to complete the last 9 controls 100-200m ahead of me.
Torren ran fast at the start, but got a stitch from 3-4. We agreed that it was probably all of the Barbecue Shapes that he had been eating during the morning. He recovered after a few controls and ran as fast as his 6 year old legs could travel.

Mason and Torren were very pleased with their Novice badges and really enjoyed the event.

Thanks also to the Blue Sparks group for the kids orienteering activities over the weekend.

Sunday Apr 24, 2011 #

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

10 AM

Orienteering race 1:38:42 [5] 16.84 km (5:52 / km) +535m 5:03 / km

Easter Day 2 - Long Distance
Race cancelled due to incorrectly placed #3 - a real disappointment after putting in all of the training for long distance race and then running quite well.

I had a good start, spiking 1, and running agressively to 2 straight over the hill. Approaching 3 from the SE, I saw a couple of flags, but they were not on my feature so I continued on. Upon reaching the site I saw no flag and was a little confused. I tried to find a large feature to relocate and found Graham Braid who explained that it was mis-placed and was the flag on the cliff that I saw on the approach. After the confusion I wasn't confident enough of my location to really do anything other than punch and continue. I didn't think it was my role to pick up the flag and attempt to relocate it.

My time loss was probably 60-90 seconds - not enough to destroy my run, so I continued at full speed and tried to put it out of my mind.
I took pretty straight route choices for most legs in the farmland, except for going right from 6-7 and left from 11-12 to avoid the rockfaces.
I lost 45 seconds at 12 by mis-interpreting the rocks on the northern edge of the circle to be the control site.

My mistake on the second map was not going straight to 23. I contoured out and ran the side of the hill towards the dam to save height. This didn't really pay off. I should have gone straight and could have saved at least a minute.

I was quite strong from 23 onwards and pulled a gap on Craig, who was probably on level terms with me as I crossed paths with him coming out of 23. My route from 26-27 running 200m up the fence was probably a good choice.

Unofficial Results

Route Gadget

Orienteering 22:21 [2] 1.82 km (12:16 / km) +82m 10:01 / km

Shadowing Mason and Torren on M10N.
I didn't particularly enjoy another 1500m to the start again on top of my 16+km race.
Anyway, it was fun to shadow the boys and watch them enjoy it so much. The first 5 were quite difficult. The handrail was a creek, but it was rough and difficult to follow. If you were in the creek running was slow, but if you were out of the creek, the kids risked missing the controls.
4 was the most tricky. The creek disappeared into a rockface and you had to work out that you should go up and around it.
Mason was relieved to hit a track at 6. From there on he ran off and did very well completely on his own.
Torren was tired after climbing the big hill and did well, but at a slightly slower pace on the track.
Check out Torren's Route Gadget on C19

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