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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Apr 11, 2015:

activity # timemileskm+m
  Orienteering5 4:26:17 26.05(10:13) 41.93(6:21) 610
  Cycling7 3:59:27 49.25(4:52) 79.27(3:01) 432
  Running3 2:39:28 19.16(8:19) 30.83(5:10) 279
  Total14 11:05:12 94.46(7:03) 152.02(4:23) 1321

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Saturday Apr 11, 2015 #

1 PM

Orienteering 30:05 [3] 3.27 km (9:12 / km) +73m 8:17 / km

Bendigo Bush Series

After crossing the road and climbing on the way to #2 I turned my right ankle, straining some ligaments on the outside of my ankle.
Sometime these get better after 10 seconds, but not today. I took it easy to the next control and tried to continue. It was fine on even ground, but I had to be careful not to find any rocks or slopes. I decided that this event was not important enough to push on, so I made my way back to the road and jogged home.

At least this allowed us time to get to the Adelaide v Collingwood game on time, although the walk from Harbour Town to Etihad was slower than ever. The kids had to slow down for me.
The footy was very enjoyable with an easy win to the Crows. I think it took me around 15 years to see Adelaide beat Collingwood in Melbourne, but now it has happened in 2 consecutive years.

Orienteering 41:58 [2] 4.37 km (9:36 / km) +55m 9:02 / km

Friday Apr 10, 2015 #

12 PM

Cycling 30:00 [2] 10.0 km (3:00 / km)

Running long 1:10:57 [2] 15.01 km (4:44 / km) +102m 4:34 / km

Cycling 30:00 [2] 10.0 km (3:00 / km)

Thursday Apr 9, 2015 #

8 AM

Cycling 26:23 [2] 9.69 km (2:43 / km) +25m 2:41 / km

2 PM

Running tempo 32:07 [4] 5.54 km (5:48 / km) +7m 5:46 / km

5 PM

Cycling 28:58 [2] 10.78 km (2:41 / km) +64m 2:37 / km

Wednesday Apr 8, 2015 #

8 AM

Cycling 32:23 [2] 9.84 km (3:17 / km) +26m 3:15 / km

12 PM

Running 56:24 [2] 10.28 km (5:29 / km) +170m 5:04 / km

6 PM

Cycling 27:30 [2] 9.45 km (2:55 / km) +87m 2:47 / km

Tuesday Apr 7, 2015 #

8 AM

Cycling 28:40 [2] 9.75 km (2:56 / km) +36m 2:53 / km

6 PM

Cycling 35:33 [2] 9.75 km (3:39 / km) +194m 3:19 / km

Monday Apr 6, 2015 #

Orienteering race 1 [5] 0.1 km (10 / km)

Easter Stage 4
8th in M21E, 7th overall out of 45

This was a reverse chasing start format, with the leader going out last. This format tends to facilitate groups of runners, and this happened in the last third of the course today.
I caught Alex Massey at #11, and then Andrew Barnett, Ian Lawford and Lachlan Dow caught us on the way to #15.

I enjoyed the terrain today. I think it was the best of the 4 stages.

Overall, I was very pleased to finished 7th in M21E as an M41. I have done many M21E Easter competitions since 1995, and this is one of my better overall results. The mid-field strength was a little weaker than usual, although I thought that the top end was strong, and I was closer to the top times than I expected.

I was very proud of my kids today. Especially Mason who moved up to 2nd in his first year of M14. His course was quite challenging, and it looks like he is going to cope well with the harder courses. He has also done well to make the large jump from courses that last about 15 minutes, up to those around 40-50 minutes.
Torren and Sophie are yet to be tested on harder courses, but they have shown that they can run fast on easy courses. You can't ask for any more than 6 wins from 6 starts. They both have attractive running styles, and are a pleasure to watch. I wish I could have run like Torren when I was 10 years old.
It's nice to see that they have been listening to instructions and technical advice. It is certainly fun to share my enjoyment of orienteering with the whole family.
12 PM

Orienteering race 56:02 [5] *** 10.45 km (5:22 / km) +134m 5:02 / km

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

Sunday Apr 5, 2015 #

Orienteering race 1 [5] 0.1 km (10 / km)

Easter Stage 3
Long Distance
8th M21E

This was going to be my longest run for quite a while. My last elite long distance course was back in September at the WA Champs. Still, I was looking forward to the open mallee scrub. I had several good results in this terrain over my career, so I was confident that I would get through the long course ok.

The start of the course included many short legs, but most of them were quite easy, involving following the watercourse and ticking off the various bends and earthbanks.

I thought that there may have been more route choice legs, but most of the legs seemed to have obvious choices.

The second half was mostly flat. You had to concentrate on compass to get them cleanly, but none of them were too difficult.

There was about 5kms to go at the spectator control. I felt strong, so I tried to push my pace. I was expecting to get tired, but the lack of big hills enabled me to continue at pace.

The last controls were very easy and I finished with some fuel left in the tank. I expected it to be much tougher, but it was one of the less demanding long days at Easter in my career.

Congratulations to Melbourne Forest Racers on winning the Champion Club Trophy. I don't think I contributed much to the club point score, but I think that my kids did.
I note that Yarra Valley came a close second. Perhaps Dion's victory over Blair in M40 today secured the trophy?

I like how the Nankervis boys helped to collect the trophy at the presentations:-). Now we just have to get them to represent the club (and Victoria) when they compete at National events.

10 AM

Orienteering race 1:38:10 [5] ** 17.64 km (5:34 / km) +348m 5:04 / km

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

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