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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Nov 23, 2019:

activity # timemileskm+m
  Cycling10 5:17:44 61.48(11.6/h) 98.95(18.7/h) 717
  Orienteering4 2:16:32 15.44(8:51) 24.84(5:30) 110
  Running4 2:10:17 12.37(10:32) 19.9(6:33) 109
  Total15 9:44:33 89.29(6:33) 143.7(4:04) 936
  [1-5]15 9:31:31

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SuMoTuWeThFrSa

Saturday Nov 23, 2019 #

2 PM

Orienteering race 19:59 intensity: (16 @1) + (7 @2) + (37 @3) + (5:10 @4) + (13:49 @5) ** 3.95 km (5:03 / km) +43m 4:48 / km
ahr:159 max:172

2019 Sprint into Sprint Race 7
Darebin Parklands



Friday Nov 22, 2019 #

9 AM

Cycling 28:12 intensity: (25 @0) + (14:13 @1) + (9:04 @2) + (3:58 @3) + (32 @4) 9.88 km (21.0 kph) +60m
ahr:104 max:147

12 PM

Orienteering 49:20 intensity: (3:08 @0) + (6:13 @1) + (11:19 @2) + (27:54 @3) + (46 @4) 8.78 km (5:37 / km) +44m 5:29 / km
ahr:117 max:145

3 PM

Cycling 30:33 intensity: (9:10 @1) + (11:39 @2) + (9:19 @3) + (25 @4) 9.48 km (18.6 kph) +82m
ahr:114 max:147

Thursday Nov 21, 2019 #

9 AM

Cycling 29:48 intensity: (13:45 @1) + (6:53 @2) + (42 @3) + (15 @4) + (8:13 @5) 9.7 km (19.5 kph) +61m
ahr:119 max:175

5 PM

Cycling 28:13 intensity: (2:54 @0) + (19:34 @1) + (5:45 @2) 9.2 km (19.6 kph) +81m
ahr:90 max:124

Running 16:00 intensity: (29 @0) + (10:20 @1) + (5:11 @2) 0.95 km (16:55 / km)
ahr:87 max:123

Orienteering 40:18 intensity: (6:07 @1) + (3:45 @2) + (11:26 @3) + (17:55 @4) + (1:05 @5) *** 6.23 km (6:28 / km) +23m 6:21 / km
ahr:133 max:164

Sprint Training
Royal Park - new sprint map



Wednesday Nov 20, 2019 #

9 AM

Cycling 34:02 intensity: (1:01 @0) + (11:28 @1) + (14:49 @2) + (6:44 @3) 9.79 km (17.3 kph) +62m
ahr:106 max:134

12 PM

Running 54:14 intensity: (7:57 @1) + (13:41 @2) + (31:55 @3) + (41 @4) 9.44 km (5:45 / km) +29m 5:39 / km
ahr:121 max:143

4 PM

Cycling 34:00 intensity: (17:56 @1) + (11:41 @2) + (4:22 @3) + (1 @4) 9.44 km (16.7 kph) +83m
ahr:103 max:142

Tuesday Nov 19, 2019 #

8 AM

Cycling 30:12 intensity: (1:56 @0) + (20:24 @1) + (7:36 @2) + (13 @3) + (3 @4) 9.77 km (19.4 kph) +61m
ahr:90 max:143

2 PM

Cycling 37:44 intensity: (56 @0) + (20:09 @1) + (13:17 @2) + (3:13 @3) + (9 @4) 12.39 km (19.7 kph) +83m
ahr:98 max:143

Monday Nov 18, 2019 #

8 AM

Cycling 30:42 intensity: (38 @0) + (10:37 @1) + (10:18 @2) + (7:10 @3) + (1:59 @4) 9.76 km (19.1 kph) +63m
ahr:111 max:151

12 PM

Running 38:28 intensity: (32 @0) + (3:34 @1) + (13:55 @2) + (20:27 @3) 7.01 km (5:29 / km) +80m 5:12 / km
ahr:120 max:137

5 PM

Cycling 34:18 intensity: (35 @0) + (17:47 @1) + (11:11 @2) + (4:45 @3) 9.53 km (16.7 kph) +82m
ahr:103 max:137

Sunday Nov 17, 2019 #

9 AM

Running 21:35 intensity: (6:01 @1) + (9:21 @2) + (6:13 @3) 2.51 km (8:37 / km)
ahr:112 max:133

Orienteering race 14:11 intensity: (18 @0) + (17 @1) + (2 @2) + (45 @3) + (7:22 @4) + (5:27 @5) **** 3.13 km (4:32 / km)
ahr:155 max:199

2019 Victorian Championships
Sprint Distance
Kardinia International College
M21E 7th place in a hot field behind Hodgkinson, Key, Tranchand, Rattray, Nankervis and Neve.

Map 1


Map 2



This was a good sprint course on excellent sprint terrain. Very enjoyable. I ran quite smoothly, and could not have saved much time. I just wasn't fast enough to match the international elites on the fast running legs.

Orienteering 10 [0] 0.02 km (9:16 / km)
ahr:131 max:132

This GPS track is the distance between the control that Torren punched and his correct control. Both were on single trees, only 18m apart.

Torren complained. The organisers apologised but did not re-instate Torren. Weird decision.

Brody McCarthy also mispunched a control in the playground that was only 11m from another control. This should not happen in a championship event.

The other strange decision was to allow a competitor to change their start time. They were drawn first start in a random draw. On the day, the competitor started last (just 5 mins later). How is this possible? I'm confused. Surely this is not allowable in a championships event. Otherwise everyone who doesn't like the start draw can ask for another start time.

C • Control proximity 2

Orienteering 12:34 intensity: (20 @1) + (13 @2) + (3:19 @3) + (8:05 @4) + (37 @5) **** 2.73 km (4:36 / km)
ahr:144 max:162

Course 2 as training afterwards

Map 1


Map 2

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