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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Feb 2, 2019:

activity # timemileskm+m
  Cycling8 3:35:06 42.55(11.9/h) 68.48(19.1/h) 499
  Orienteering6 2:25:52 14.85(9:50) 23.89(6:06) 203
  Running3 1:20:20 7.63(10:32) 12.28(6:33) 155
  Total13 7:21:18 65.02(6:47) 104.64(4:13) 857
  [1-5]13 7:17:08

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Friday Feb 1, 2019 #

9 AM

Cycling 30:06 intensity: (1:42 @0) + (20:01 @1) + (7:48 @2) + (35 @3) 9.9 km (19.7 kph) +59m
ahr:95 max:140

3 PM

Cycling 28:46 intensity: (11 @0) + (13:29 @1) + (11:11 @2) + (3:46 @3) + (9 @4) 9.51 km (19.8 kph) +83m
ahr:106 max:143

Thursday Jan 31, 2019 #

9 AM

Cycling 31:30 intensity: (1:02 @0) + (14:19 @1) + (7:11 @2) + (8:06 @3) + (52 @4) 9.83 km (18.7 kph) +63m
ahr:107 max:156

5 PM

Cycling 14:18 intensity: (55 @0) + (11:10 @1) + (2:13 @2) 4.66 km (19.6 kph) +6m
ahr:93 max:122

Orienteering 1:09:18 intensity: (3 @0) + (31:33 @1) + (4:38 @2) + (14:51 @3) + (14:34 @4) + (3:39 @5) 8.75 km (7:55 / km) +31m 7:47 / km
ahr:115 max:177

Clifton Hill orienteering intervals with Nathan, Joe, Mason, Jensen and Aislinn.
My left hip was ok to run on, but didn't feel right afterwards.
Time for a couple of days rest from running.

Wednesday Jan 30, 2019 #

8 AM

Cycling 18:41 intensity: (4 @0) + (12:11 @1) + (3:51 @2) + (2:35 @3) 6.16 km (19.8 kph) +67m
ahr:101 max:133

12 PM

Running 59:09 intensity: (13:15 @1) + (14:21 @2) + (24:15 @3) + (7:18 @4) 9.88 km (5:59 / km) +122m 5:38 / km
ahr:121 max:149

Beach run.
Pulled up a bit sore with some minor pain in my left hip. Uncomfortable to walk on, but ok after a few hours rest.
3 PM

Cycling 36:10 intensity: (1 @0) + (15:51 @1) + (8:45 @2) + (10:48 @3) + (45 @4) 9.51 km (15.8 kph) +85m
ahr:109 max:149

Tuesday Jan 29, 2019 #

9 AM

Cycling 25:00 intensity: (12:43 @1) + (11:39 @2) + (38 @3) 9.49 km (22.8 kph) +60m
ahr:104 max:133

3 PM

Cycling 30:35 intensity: (15:21 @1) + (9:48 @2) + (5:26 @3) 9.41 km (18.5 kph) +77m
ahr:104 max:137

Orienteering 23:21 intensity: (24 @1) + (3:22 @2) + (12:58 @3) + (4:37 @4) + (2:00 @5) 4.16 km (5:37 / km) +14m 5:31 / km
ahr:137 max:164

Monday Jan 28, 2019 #

9 AM

Running 15:10 intensity: (12 @0) + (5:14 @1) + (7:49 @2) + (1:52 @3) + (3 @4) 1.31 km (11:33 / km)
ahr:108 max:142

Orienteering race 16:59 intensity: (26 @1) + (2:19 @2) + (7:15 @3) + (3:02 @4) + (3:57 @5) ** 3.7 km (4:35 / km) +31m 4:24 / km
ahr:141 max:168

Sprint Adelaide
Mount Barker



I enjoyed the normal sprint format with 1 minute start intervals and independent navigation.
There was an un-timed leg to safely cross the road, so I walked that one slowly.

Sunday Jan 27, 2019 #

9 AM

Running 6:01 intensity: (3:41 @3) + (1:53 @4) + (27 @5) 1.09 km (5:32 / km) +33m 4:48 / km
ahr:144 max:170

Orienteering race 12:12 intensity: (23 @1) + (7 @2) + (12 @3) + (1:26 @4) + (10:04 @5) **** 2.42 km (5:03 / km) +45m 4:37 / km
ahr:160 max:172

Sprint Adelaide
Knock Out Sprint - Qualification

part 1


part 2


Excellent courses and terrain at Flinders University. I enjoyed this one the most out of the 3 knock out races, as this involved more navigation rather than just trying to hang on to a pack of faster runners.
11 AM

Orienteering race 10:55 intensity: (10 @2) + (26 @3) + (7:08 @4) + (3:11 @5) *** 2.23 km (4:53 / km) +46m 4:26 / km
ahr:156 max:183

Sprint Adelaide
Knock Out Semi Final
Flinders University - Mass start



I somehow found my way into a stacked heat with 5 speedsters! (Martin, Simon, Brodie, Joe and Ollie). I was unlikely to cause any upsets in this field, and the race only had one small butterfly, so there was limited opportunity to do anything other than hold on as long as I could. This turned out to be control 7, where I lost contact. After that I hoped that someone else may have made a mistake, but that didn't eventuate.
6 PM

Orienteering race 13:07 intensity: (36 @1) + (4 @2) + (3 @3) + (1:29 @4) + (10:55 @5) * 2.62 km (5:00 / km) +36m 4:41 / km
ahr:159 max:177

Sprint Adelaide
Follow the Leader (Knock Out Final)



I did my best to find a better route to #1, and arrived ahead of the other 5 fast guys. After that I tried to keep up for the first 6 controls, and then lost contact.

I don't think much of this format. It is not really orienteering to me and is probably only fun if you are in the fastest 3 or 4 runners in the field. I don't think non-elite orienteers would enjoy it at all.
Sure, you can make up time with good route choices, but you need to be within 5-10 seconds of the faster runner to make up any places.

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