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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Sep 23:

activity # timemileskm+m
  Cycling6 3:47:49 37.12(6:08) 59.73(3:49) 579
  Running5 2:25:37 16.5(8:49) 26.56(5:29) 758
  Orienteering2 2:08:51 13.07(9:52) 21.03(6:08) 430
  Total11 8:22:17 66.69(7:32) 107.33(4:41) 1767
  [1-5]11 8:11:17

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Saturday Sep 23 #

8 AM

Running 12:25 intensity: (3:02 @1) + (3:42 @2) + (3:08 @3) + (37 @4) + (1:56 @5) 1.61 km (7:42 / km) +10m 7:28 / km
ahr:122 max:173

3 PM

Running 14:38 intensity: (2:14 @1) + (3:42 @2) + (8:20 @3) + (22 @4) 1.32 km (11:05 / km) +5m 10:52 / km
ahr:123 max:147

Orienteering 16:37 intensity: (26 @1) + (9 @2) + (15 @3) + (20 @4) + (15:27 @5) 3.76 km (4:25 / km) +24m 4:17 / km
ahr:167 max:184

Thursday Sep 21 #

8 AM

Cycling 31:11 intensity: (2:09 @0) + (17:31 @1) + (10:13 @2) + (1:18 @3) 9.9 km (3:09 / km) +82m 3:01 / km
ahr:96 max:141

12 PM

Running 41:21 intensity: (4 @0) + (2:05 @1) + (16:44 @2) + (22:23 @3) + (5 @4) 8.34 km (4:57 / km) +504m 3:48 / km
ahr:124 max:156

4 PM

Cycling 33:34 intensity: (2:07 @0) + (15:57 @1) + (13:27 @2) + (2:03 @3) 9.62 km (3:29 / km) +96m 3:19 / km
ahr:99 max:134

Wednesday Sep 20 #

8 AM

Cycling 45:42 intensity: (1:02 @0) + (26:49 @1) + (9:37 @2) + (8:10 @3) + (4 @4) 10.27 km (4:27 / km) +122m 4:12 / km
ahr:98 max:143

12 PM

Running 54:45 intensity: (1:07 @1) + (9:52 @2) + (39:17 @3) + (4:14 @4) + (15 @5) 11.07 km (4:57 / km) +213m 4:31 / km
ahr:130 max:170

Tuesday Sep 19 #

8 AM

Cycling 33:16 intensity: (1:40 @0) + (22:42 @1) + (8:40 @2) + (14 @3) 9.93 km (3:21 / km) +73m 3:14 / km
ahr:95 max:128

5 PM

Cycling 23:56 intensity: (35 @0) + (16:26 @1) + (6:49 @2) + (6 @3) 4.49 km (5:20 / km) +85m 4:52 / km
ahr:91 max:134

Running 22:28 intensity: (1:04 @1) + (4:40 @2) + (13:21 @3) + (3:23 @4) 4.21 km (5:20 / km) +26m 5:11 / km
ahr:130 max:153

Cycling 28:58 intensity: (1:54 @0) + (21:49 @1) + (5:15 @2) 5.99 km (4:50 / km) +23m 4:45 / km
ahr:88 max:124

Monday Sep 18 #

4 PM

Cycling 31:12 intensity: (1:16 @0) + (20:54 @1) + (8:33 @2) + (29 @3) 9.54 km (3:16 / km) +98m 3:07 / km
ahr:93 max:127

Sunday Sep 17 #

10 AM

Orienteering warm up/down 8:48 intensity: (10 @0) + (15 @1) + (2:53 @2) + (5:30 @3) 1.57 km (5:37 / km) +6m 5:31 / km
ahr:121 max:133

Orienteering race 1:43:26 intensity: (3 @0) + (31 @1) + (3:19 @2) + (6:18 @3) + (1:07:11 @4) + (26:04 @5) *** 15.7 km (6:35 / km) +401m 5:51 / km
ahr:153 max:179

2017 Victorian Championships Long Distance
Creswick Diggings
M21E 4th place and first of the Victorian representatives. I am a long way behind Craig Dufty's 17 in WA, but this is the 5th time I have managed this in the Victorian Long Distance Championships.



The first 8 controls were fun in the intense gold mining. I turned my right ankle a little after #2, but this settled down ok after a minute. The contours looked a little weird going into #5, but I trusted my compass and hit it with only a minor hesitation. Coming out of #5 I found another large unmarked track, but it still took me in generally the right direction, so I kept going on it.
So the technical section was clean without being super fast. Enough to keep ahead of Andrew Barnett, who had started 2 minutes behind me.

The first 9 controls were the same as the W21E. I managed to get through these faster than the top women, but Andrew did catch me at the end of the long climb. This was bound to happen in the steeper, easier sections of the course. I didn't have the strength to stay with him for too long. He was just out of sight at then end of the long 10th leg.

The course was a bit of a slog through to #19. The best routes were generally straight, with some hills and tough erosion gully crossings thrown in.

I hesitated at #19 as there were some extra rockfaces in the circle, but maybe only lost 15 seconds. Also on #20 the undergrowth looked too green in the right compass direction, so I diverted a little to find a way around.

The track to the south on #24 was tempting, but I think attacking the bracken and climb going straight had to be faster.

Overall, another good clean run. Once again, WinSplits said that I made no mistakes - so no time loss for the entire weekend.

My top speed wasn't up to that shown by the top 3, but at least I was able to finish the course off strongly and put some minutes into 5th and 6th places in the last part of the course.

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