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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Jan 28, 2014:

activity # timemileskm+m
  Orienteering7 4:03:48 27.34(8:55) 44.0(5:32) 17936 /38c94%
  Cycling5 2:18:06 25.4(5:26) 40.88(3:23) 269
  Running2 58:44 5.34(10:59) 8.6(6:50) 1
  Total14 7:20:38 58.08(7:35) 93.47(4:43) 44936 /38c94%

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WeThFrSaSuMoTu

Tuesday Jan 28, 2014 #

8 AM

Cycling 21:05 [2] 6.48 km (3:15 / km) +36m 3:10 / km

1 PM

Cycling 51:38 [2] 14.51 km (3:33 / km) +106m 3:26 / km

Recovery session at South Melbourne beach, and an easy ride there and back.
6 PM

Cycling 24:49 [2] 6.93 km (3:35 / km) +46m 3:28 / km

Monday Jan 27, 2014 #

11 AM

Orienteering race 16:10 [5] *** 4.07 km (3:58 / km) +2m 3:58 / km
spiked:15/16c

Sprint Canberra Day 5
Australian National University
DSQ - one of many!



DSQ - due to crossing an olive green garden bed on the approach to 13.
This is fair enough - it was my fault and unknowingly made the mistake. For a number of reasons I failed to see the narrow olive green strip on the map, and I ran through a tan bark clearing that appeared very open on the ground. I had assumed that this was a legal narrow opening on the map, but I was mistaken.

It is correct to DSQ people who did this. This is the only way to enforce the rules and help people to learn from their mistakes prior to a major competition. It also rewards those that take the extra time to look and complete the course legally.
My question though is was an official there for the entire competition, or just for selected runners? If it was unclear (at best) on the ground where the garden bed finished, and if it is going to be critical in deciding the race, should the course setter consider taping off the area so that there was no confusion?

Also, I would be interested to know how many people used the stepping stones from 5-6.
My understanding of ISSOM is that this is an uncrossable watercourse (irrespective of the stones) and is forbidden to cross. If the course setter wanted to make it crossable then the black lines needed to be broken, or a legal crossing point symbol used. I wonder how many more people should have been disqualified? Perhaps over half the field? Is this what we really want in our Sprint Distance races, or does the mapper, course setter and controller need to try to avoid these sort of traps?

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

Sunday Jan 26, 2014 #

10 AM

Orienteering intervals 18:09 [4] 2.74 km (6:37 / km) +27m 6:18 / km

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

5 PM

Orienteering race 17:51 [5] 3.21 km (5:34 / km) +65m 5:03 / km



Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

Saturday Jan 25, 2014 #

9 AM

Running race 9:56 [5] 3.0 km (3:19 / km)

3000m time trial at the AIS track
I was aiming for under 10 minutes, so I was happy with my time.

Running warm up/down 25:43 [2] 4.03 km (6:22 / km)

2 PM

Running 23:05 [1] 1.57 km (14:45 / km) +1m 14:42 / km

5 PM

Orienteering race 17:34 [5] 3.69 km (4:45 / km) +41m 4:30 / km



Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

Friday Jan 24, 2014 #

9 AM

Orienteering warm up/down 5:41 [2] 0.81 km (7:03 / km)

Orienteering race 11:16 [5] 3.2 km (3:31 / km)





Orienteering warm up/down 11:58 [2] 1.6 km (7:28 / km) +1m 7:27 / km

5 PM

Orienteering 12:34 [5] 2.62 km (4:48 / km) +29m 4:33 / km

Orienteering warm up/down 15:00 [2] 3.0 km (5:00 / km)

Thursday Jan 23, 2014 #

5 PM

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

Orienteering race 17:35 [5] **** 4.05 km (4:20 / km) +14m 4:16 / km
spiked:21/22c

Sprint Canberra Race 1
Australian Institute of Sport
3rd place Men's Elite



A great course by Eric Morris. A long route choice from 4-5 caught a few people out.

Wednesday Jan 22, 2014 #

8 AM

Cycling 17:41 [2] 6.36 km (2:47 / km) +37m 2:42 / km

Possibly a new PB for the commute to work. I almost got all green lights this morning, although I had to contend with a head wind for most of it.
5 PM

Cycling 22:53 [2] 6.6 km (3:28 / km) +44m 3:21 / km

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