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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending May 15:

activity # timemileskm+m
  Running6 2:12:13 13.93(9:29) 22.42(5:54) 78
  Orienteering2 52:48 5.66(9:20) 9.11(5:48) 17
  Cycling1 40:45 8.75(4:39) 14.08(2:54) 33
  Total7 3:45:46 28.34(7:58) 45.61(4:57) 128

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Saturday May 15 #

9 AM

Running 4:06 intensity: (6 @1) + (42 @2) + (2:28 @3) + (50 @4) 0.75 km (5:28 / km)
ahr:134 max:149

Orienteering 14:48 intensity: (23 @1) + (32 @2) + (8 @3) + (1:31 @4) + (12:14 @5) ** 3.04 km (4:52 / km) +4m 4:50 / km
ahr:161 max:173

Broulee warm up Sprint
St Peter's Anglican College

Map 1 of 2


Map 2 of 2


A nice morning for a 3/4 pace sprint warm up.
It was a very good course for a small school.
Unfortunately control 5 was placed on the wrong tree, about 40m too far south. There were other unmapped trees in a row before the end of the knoll.
There was also an open gate near #8 that 90% of competitor ran through several times on the course. It would have been very simple to close it as mapped to avoid encouraging bad habits.

2 PM

Running 5:46 intensity: (12 @1) + (1:48 @2) + (3:34 @3) + (12 @4) 0.98 km (5:55 / km) +1m 5:52 / km
ahr:126 max:147

Orienteering race 38:00 intensity: (41 @1) + (6 @2) + (5 @3) + (3:28 @4) + (33:40 @5) **** 6.07 km (6:16 / km) +14m 6:12 / km
ahr:168 max:196

NOL Final
Broulee Dunes
Middle Distance
M21E
Reverse Chasing Start



My best race of the year. Only 4:42 behind the winner. If my calculations are correct (at 60 - 3 points per minute), this should be around 46 NOL points, which is easily my best individual NOL race score ever.

My ankle injury continues to improve and was runnable, but I was restricted in speed in the last 10 minutes with a little soreness. I think that also distracted me a little from my concentration.
My navigation was spot on before that. I was reading the map well, and was better than usual with my compass direction.
I almost came undone approaching 20 but I saw Daniel change direction ahead of me, which was a good hint. I then stopped one gully short at 21, but didn't lose much time. At 22 my shoelace tape came off and the lace came undone (which never happens) so I stopped for 15 seconds to tie it back up. I was able to quickly surge back to the front of my pack again.
Duncan left 24 just before me and went straight. I pushed hard on the longer route around the track and came out ahead.

Great terrain. I enjoyed the challenge and would come back again.
The courses made great use of the area and kept out of the thick and vague sections.

The reverse chasing start was fun, but perhaps a little too condensed. 2 mins would have tested orienteering skills much more. 30 second intervals caused a lot of groups to form with following.

Thursday May 13 #

1 PM

Running 32:17 intensity: (1:44 @1) + (1:55 @2) + (19:51 @3) + (8:47 @4) 6.27 km (5:09 / km) +24m 5:03 / km
ahr:135 max:153

Ankle rehab is on track.
I ran without any discomfort today for the first time in 2.5 weeks.

I should be right for my 317th NOL race on Saturday.

Wednesday May 12 #

12 PM

Running 37:46 intensity: (8:41 @1) + (3:26 @2) + (14:07 @3) + (11:32 @4) 5.86 km (6:26 / km) +31m 6:16 / km
ahr:127 max:156

Tuesday May 11 #

1 PM

Cycling 40:45 intensity: (22:32 @1) + (16:34 @2) + (1:39 @3) 14.08 km (2:54 / km) +33m 2:52 / km
ahr:105 max:128

Monday May 10 #

3 PM

Running 30:32 intensity: (4:57 @1) + (4:36 @2) + (15:48 @3) + (5:11 @4) 5.07 km (6:02 / km) +20m 5:55 / km
ahr:126 max:151

Sunday May 9 #

5 PM

Running 21:46 intensity: (1:10 @1) + (6:39 @2) + (11:01 @3) + (2:56 @4) 3.5 km (6:13 / km) +2m 6:12 / km
ahr:129 max:155

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