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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bruce

In the 7 days ending Jan 19, 2013:

activity # timemileskm+m
  Quarantine4 7:30:00
  Orienteering10 5:22:45 31.53(10:14) 50.74(6:22) 62825 /27c92%
  Total10 12:52:45 31.53 50.74 62825 /27c92%
  [1-5]10 5:22:45

» now

Thursday Jan 17, 2013 #

Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)

9 AM

Orienteering race 19:02 [5] *** 3.21 km (5:55 / km) +139m 4:52 / km

Sprint The Bay Stage 5
The Slip

I'm not sure why New Zealand insist on mass start mountain running races. After 4 good results I found myself in the top 20 and last group. Unfortunately this meant that everyone in my group was faster than me. I would have been much more competitive in the second group and been able to keep up with a better time.

I kept up with the rear of the top group for the first 11, but I lost touch on the hills to 12 and 13.
On 15 I didn't read my map carefully and passed through a parallel saddle missing the cairn, losing a 40 seconds.
I got a bit of a tow from the leaders on their second pass of the second loop while I did my first pass. From then on it was a slog up the big big hills. I was tiring and didn't see the easier right hand route to 22.
I almost caught Toph at 24, but he was stronger on the last mountain.

Quarantine 2:00:00 [0]

Yet another quarantine wait. It was too hot in the sun, so I went back and sat in the car for the second hour.
4 PM

Orienteering race 17:00 [5] *** 4.17 km (4:04 / km) +13m 4:01 / km

Sprint The Bay Stage 6
The Village

My best run of the week, finishing 17th in the stage and recovering my lost ground from the morning to finish in the top 20 overall (and third Aussie, behind Oliver Poland and Oscar McNulty).

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

Wednesday Jan 16, 2013 #

Orienteering warm up/down 10:00 [2] 1.0 km (10:00 / km)

8 AM

Orienteering race 19:50 [5] *** 3.73 km (5:19 / km) +15m 5:13 / km

Sprint The Bay Stage 3
Kaiwaka, Havelock North
River Bed terrain.

It was going to be tough for me to keep a high place in non urban terrain. I ran ok, but lost 20 seconds on 5 and 60 seconds on 6. This put me down the order in Stage 3 to 37th (out of 80). It would have been nice to limit my losses to less than that. On reflection, for 6 I should have headed to 9 and used that as an attack point, and then run through the yellow to 9.
4 PM

Orienteering race 16:30 [5] ** 4.14 km (3:59 / km)

Sprint The Bay Stage 4
Napier Central

Effectively street orienteering on a well mapped town map. There was little challenge on this area. It all came down to running speed. I tried to push hard, but I didn't have enough speed to challenge for the top 20 in this very hot field.

I suspect that some people may have jumped garden beds near 4 and 5. With this control placement, there really should have been someone there to police this.

Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)

Tuesday Jan 15, 2013 #

10 AM

Orienteering race 20:30 [5] **** 3.81 km (5:23 / km) +80m 4:52 / km

2013 Sprint The Bay Stage 1
World Ranking Event
21st place out of 80 in M21E

Map 1

Map 2

A good clean race, with just a couple of non optimal route choice decisions around buildings. However, I avoided all of the traps and any hesitations at control sites.
I didn't notice that control 4 was placed on the balcony, and I first saw the control from 5m below, then had to run around and up. It may have been better to take the left option on this. 6-7 was one of the trickiest on the course. The best way would have been to head directly east from 6 and run around to the left.
I got lucky at 13. At first I didn't notice the control placed inside the fence. Luckily the fence was crossable inside the circle. I stopped for 2 seconds to check and was very thankful. Some people didn't notice and ran all the way around.

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)

Orienteering warm up/down 25:00 [2] 4.0 km (6:15 / km)

Quarantine 2:30:00 [0]

I've spent many hours in Quarantine this week, so I've decided to log it. That is the downside of having to get to events early for family start times.
5 PM

Orienteering warm up/down 9:33 [2] 1.46 km (6:32 / km)

Orienteering race 18:50 [5] **** 4.22 km (4:28 / km) +1m 4:28 / km

2013 Sprint The Bay Stage 2
Splash Planet, Hastings
22nd place out of 80 in M21E

This was a smooth, clean race for me with only minor hesitations. The main problems were not choosing the optimal routes for a couple of legs, most notably 22, and also probably 10 and 25.
I also lost some time in running speed in the last third in the easy open areas. I spent a while looking at my map for a right hand option from 25 to 26. It turned out that there was none (which is why I couldn't see a right hand option).

The highlight of the race was the control in the middle of the toddler paddling pool at 19.

I got to as high as 17th in the splits 2/3rds through the course, but lost time on running speed in the last third.

Sunday Jan 13, 2013 #

9 AM

Orienteering race 36:30 [5] **** 4.5 km (8:07 / km)

World Cup 3 Prologue

This was high speed orienteering in open terrain. However it was also very steep and bumpy, with sheep ruts and broken ground. You had to be fast and very strong.
I started ok but I soon found the course physically tough. I lost time on 8 after not seeing the control on the other side of a tree. I ran across the top of the little gully and into the next one. I didn't want to turn back as I hadn't seen the control in the previous gully so I went on to the next one. Eventually I had to turn back and found it after losing 90 seconds.
The rest of the course was ok, but it was a slog in hot and steep conditions.

Quarantine 1:30:00 [0]

3 PM

Orienteering race 55:00 [5] **** 6.5 km (8:28 / km) +380m 6:33 / km

World Cup 3 Chasing Start

Map 1

Map 2

I was on my own in this chasing start race. It was going to be hot and steep with 380m climb, so I set off at a pace that I could sustain. My aim was to get through the technical areas smoothly and hope that some of those in front of me faltered.
I did see Josh about 2 minutes in front of me half way around the course, but I could never catch him. My time was just in front of Lachlan Dow who suffered late in the course with hills and was passed by Josh.

It was a good feeling to run up the finish to cheers from the Australian support crew. I was not strong enough, but given that I was only offered the start in the race just before christmas, I was happy that I did the best that I could.

Quarantine 1:30:00 [0]

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