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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Jun 11, 2012:

activity # timemileskm+m
  Orienteering4 5:31:54 29.41(11:17) 47.33(7:01) 60249 /52c94%
  Running2 2:17:06 16.06(8:32) 25.85(5:18) 316
  Cycling2 58:48 8.41(6:59) 13.54(4:21) 142
  Total8 8:47:48 53.89(9:48) 86.72(6:05) 106049 /52c94%

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Monday Jun 11, 2012 #

10 AM

Orienteering warm up/down 6:01 [2] 0.99 km (6:05 / km) +13m 5:42 / km

Orienteering race 35:24 [5] ***** 7.08 km (5:00 / km) +70m 4:46 / km

SA Middle Distance Champs
Prelinna, Flinders Ranges
One of the finest orienteering areas in Australia. A joy to run on, with a spectacular backdrop of the Chase Range.

Another good run in fast, unique and technical terrain with hundreds of small knolls.
Again I focussed on compass and map contact and I managed a clean run. There were some opportunities for improvement if I had simplified some legs a little though.
I was careful on #1 and #2, and I possibly could have run faster if I had simplified and ran to the big features. Still I was happy to work my way into the map and play safe.
Towards #10, I tried to simplify and run to the big hill. I lost map contact and ended up one hill too early. This was not a major problem, but I probably wasted 20-30 seconds.

This run was also worth the 1.5 day drive home!

Orienteering warm up/down 21:03 [1] 0.95 km (22:05 / km) +25m 19:32 / km

Sunday Jun 10, 2012 #

10 AM

Orienteering warm up/down 9:58 [1] 0.93 km (10:41 / km)

Orienteering race 1:22:56 [5] **** 15.93 km (5:12 / km) +152m 4:58 / km

SA Badge Event
Manawarra, Flinders Ranges
2nd place, 8.5 mins behind Simon

A thoroughly enjoyable course in superb terrain. It was well worth the 1.5 day drive to get here. The only downside was the cold wind in the morning keeping temperatures low. I think the low temperature caused a bubble in my compass, which disappeared once it heated up back in the cabin at Hawker.

I was fairly clean through the first 3/4s, trying to keep my speed high and focus on my compass direction. The course required different skills to most typical Victorian terrains. I had to use my compass a lot more and maintain close map contact. Navigating was straight forward when you could do this, but if you lost map contact, then re-location could become very difficult and time consuming.

I relaxed on a long leg and lost map contact in a semi-open area. Luckily Simon had almost caught me and saved me from any time loss. From there I tried to hang on. His pace was a little too quick up hill and I lost him, but only by 30 seconds over the last 15 minutes.

It was a good confidence builder, completing my first competitive long distance race since my calf injury in April.

Orienteering warm up/down 34:43 [1] 2.12 km (16:24 / km) +26m 15:27 / km

Orienteering warm up/down 34:43 [1] 2.12 km (16:24 / km) +26m 15:27 / km

Saturday Jun 9, 2012 #

11 AM

Orienteering 1:04:53 [3] 9.97 km (6:31 / km) +140m 6:05 / km

Training run at Wilpena Creek

I first ran on this map in 1987, and it is still one of my favourites. I started out from the car park near the Wilpena turnoff. Within minutes I was into magnificent runnable native pine trees, with complex spur gully and small knolls. There were fantastic views throught the ABC Range to the east end of Wilpena pound, and south to the Chase Range. The views were almost distracting. I had to stop a few times to take some photos.

Although the map is 26 years old, it is still very accurate. There are only a few minor vegetation changes in the semi open areas. Some of these now have 3-4m high trees in them.

This would be a magnificent venue for Easter in 2015 - hint, hint!
7 PM

Orienteering race 42:13 [5] **** 7.25 km (5:49 / km) +150m 5:17 / km

SA Night Championships
Rawnsley Park
2nd place. Simon did 35 mins.

My first night event in about 10 years. It was worth having a go before the NOL night race in Darwin.
I pulled out my ancient halogen headlamp, complete with a 3kg battery and harness. It did a reasonable job though and gave me enough light to navigate reasonably well.

I started well and spiked #1. My biggest mistake was at #2. I aimed off a little right and hit the earthbank on the creek. I turned left and got confused at the creek junction. In the dark I had not seen the junction on the map almost under the purple circle. I panicked and ran downstream. After 150m I corrected myself and tried again, this time reading the map more carefully. It was obvious enough under bright lights, but I learnt that you have to spend a bit more time map reading with a headlamp, as I didn't see all of the usual information under the headlamp.

The rest of the course was fine. I used my compass more than normal, which was actually good training for me.

From the last control I assumed that the dam would be lower than mapped. The water level was about right, but there was thick mud. Luckily I only got muddy shoes.

Wednesday Jun 6, 2012 #

8 AM

Cycling 23:06 [2] 6.6 km (3:30 / km) +37m 3:24 / km

12 PM

Running long 1:11:38 [2] 13.94 km (5:08 / km) +198m 4:48 / km

5 PM

Cycling 35:42 [2] 6.93 km (5:09 / km) +105m 4:47 / km

Tuesday Jun 5, 2012 #

12 PM

Running warm up/down 12:34 [2] 2.22 km (5:39 / km) +12m 5:30 / km

Running intervals 34:14 [4] 6.53 km (5:14 / km) +56m 5:01 / km

4 x 1500m, every 7 minutes
Hard work, especially the 2 up hill reps.
About 5:30 up hill, and 4:58 down hill.

Running warm up/down 18:40 [2] 3.16 km (5:55 / km) +50m 5:29 / km

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