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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Apr 23, 2011:

activity # timemileskm+m
  Orienteering4 3:03:59 17.32(10:38) 27.87(6:36) 293
  Running3 2:41:43 18.44(8:46) 29.68(5:27) 378
  Total7 5:45:42 35.76(9:40) 57.54(6:00) 671

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Saturday Apr 23, 2011 #

Orienteering race 38:02 [5] **** 6.0 km (6:20 / km)

Easter 3-Day, Day 1
Fazzle Rock
A good place, but not a great run, and I was too far behind the winner for my liking.
5th place, 6 minutes behind Grant Bluett
There is not much to analyse today, being an IOF WRE no GPS watches were allowed, and maps were also retained until tomorrow afternoon.
I do know that I made a meal of #1. I crossed 3 watercourses correctly, but I dropped too low and turned right when the control was just 20m to the left. I ran approx 100m before turning around and heading back to the control.
After that I ran pretty well, catching 2 minutes to Lachlan Hallett by #6. I couldn't shake him for the rest of the race, and he just beat me in when I lost 15 seconds approaching the 4th last control.

Route Gadget

Orienteering 29:03 [1] ** 1.9 km (15:17 / km)

Shadowing Mason (8) on M10N - his first national competition.
My aim was to let him do as much as possible on his own, unless he was heading off in the complete wrong direction.
After taking a little while to fold his map, Mason was away down the fence for the first 4 controls. Torren (6) was with me as enter on the day, and he ran off down the hill ahead of Mason. Mason was being a bit careful, reading the map and watching his feet on the stony ground.
Torren was going great until the fence junction at the paddock at #5. He turned right instead of left and headed off the wrong way. I didn't have a map but it looked odd so I checked it out and suggested that he look at his map again.
By this stage Mason had caught up and they were back together. Back up the hill, Torren was getting a little tired and Mason had paced himself better. Now on tracks he was able to jog and run ahead to get the last 5 controls on his own and finish off well.
A great effort by both of the boys. I wonder how many years are left until they are beating me?

Friday Apr 22, 2011 #

2 PM

Orienteering race 12:33 [5] 2.7 km (4:39 / km) +13m 4:32 / km

Easter Prologue
4th place in M21E
Open granite forest on a 1:5000 sprint map.
I started carefully, but gained confidence by nailing the first 2. There were 21 controls in 2.5km, so my main aim was to get around without any time loss. I probably could have pushed a little harder in the first half, but I was clean and put myself into contention for a good result.
I had a fair bit in reserve in the last 500m and ran hard recording splits within a second or two of the fastest over each of the last 5 legs.
Hopefully I can repeat this tomorrow over a longer course.

Route Gadget

Orienteering warm up/down 25:00 [1] 4.0 km (6:15 / km)

Thursday Apr 21, 2011 #

9 AM

Running 59:45 [2] 11.56 km (5:10 / km) +150m 4:51 / km

King's Park run from Shenton Park

Tuesday Apr 19, 2011 #

12 PM

Running tempo 58:32 intensity: (30:00 @2) + (28:32 @4) 10.5 km (5:35 / km) +120m 5:16 / km

Botanical Fartlek
last 7 stages

Monday Apr 18, 2011 #

1 PM

Running 43:26 [2] 7.62 km (5:42 / km) +108m 5:19 / km

easy lap of the tan

Sunday Apr 17, 2011 #

11 AM

Orienteering race 55:31 [5] 9.56 km (5:48 / km) +215m 5:13 / km

1 PM

Orienteering race 23:50 [5] 3.7 km (6:26 / km) +65m 5:55 / km

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