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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Nov 27:

activity # timemileskm+m
  Orienteering2 1:34:08 8.4(11:12) 13.52(6:58) 359
  Running3 1:24:07 9.62(8:45) 15.48(5:26) 70
  Cycling2 46:26 11.76(15.2/h) 18.93(24.5/h) 64
  Total6 3:44:41 29.78(7:33) 47.92(4:41) 494
  [1-5]6 3:44:18

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SuMoTuWeThFrSa

Saturday Nov 27 #

7 AM

Running 12:31 intensity: (4 @1) + (1:40 @2) + (7:41 @3) + (3:06 @4) 2.54 km (4:56 / km)
ahr:135 max:152

Orienteering 19:38 intensity: (21 @1) + (14 @2) + (9 @3) + (2:58 @4) + (15:56 @5) 5.06 km (3:53 / km) +10m 3:51 / km
ahr:162 max:179

Running 13:42 intensity: (16 @1) + (4:41 @2) + (8:45 @3) 2.36 km (5:49 / km) +17m 5:37 / km
ahr:126 max:137

Friday Nov 26 #

2 PM

Running 22:52 intensity: (23 @1) + (5:36 @2) + (14:30 @3) + (2:23 @4) 4.52 km (5:04 / km) +13m 4:59 / km
ahr:129 max:157

Wednesday Nov 24 #

6 PM

Running 35:02 intensity: (2:35 @1) + (20:51 @2) + (11:36 @3) 6.07 km (5:47 / km) +41m 5:35 / km
ahr:119 max:136

Tuesday Nov 23 #

6 PM

Cycling 23:13 intensity: (23 @0) + (8:38 @1) + (11:44 @2) + (2:28 @3) 8.86 km (22.9 kph) +26m
ahr:108 max:134

Monday Nov 22 #

7 PM

Cycling 23:13 intensity: (6:45 @1) + (15:45 @2) + (43 @3) 10.07 km (26.0 kph) +39m
ahr:111 max:127

Sunday Nov 21 #

10 AM

Orienteering race 1:14:30 intensity: (55 @1) + (1:56 @2) + (2:39 @3) + (51:07 @4) + (17:53 @5) **** 8.46 km (8:48 / km) +349m 7:18 / km
ahr:153 max:181 (injured)

2021 NSW Championships, Long Distance
Long Swamp



Lots of rain overnight, which added to the difficulty. The parking area was common, and today's forest was adjacent to yesterday. I had last run on this area for WMOC 2009 qualifying.

The swamp was quite wet and the course setters had adjusted the courses to make use of the few crossing points for the marsh.
I was keen to warm up so that my dodgy right ankle was ready for the steep slopes and slippery rocks. Unfortunately I managed to twist my good left ankle quite sharply in this warm up, about 10 minutes before the start. It was quite painful, but I kept it warm and was confident to start the race. It was runnable, but a bit sore and I had to be cautious in the rough parts of the forest. At least it kept my mind from noticing any problem with my dodgy ankle.

The first 2 controls were quite straight forward. Although steep, the forest was runnable, so I pushes as hard as I could to get a fast start.
Controls 3 and 4 were thicker and less visible, but I got through these smoothly. Then there was some more straight forward but physical legs.

The tricky route choices started at 8, with a number of wide route choices worthwhile looking at. The key was to stay out of the green and steep rockfaces as much as possible.

The highlight of the course was climbing up a 20m long 30cm gap in the cliffs and arriving right at the 12th control.

I don't remember seeing anyone else on my course. However it was great fun and a good challenge to navigate in complex terrain after such a long time away from orienteering this year.

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