The Australian Orienteer – March 2020

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2020

Round

Date

Location

Events

1

7-8 March

Melbourne, VIC

Melbourne Sprint Weekend and Australian University Championships – 4 Sprints, including a Sprint Relay and pairs head-to-head race (WOC, JWOC and WUOC trials)

2

10-13 April

Orange, NSW

Easter 3 Day – Sprint, Middle Distance, Long Distance, multiday (JWOC and WUOC trials)

3

25-26 April

Gold Coast, QLD

Sprint and knockout Sprint (WOC and WUOC trials)

4

16-17 May

South Coast, NSW

(OACT events) – NOL Final – Middle Distance, Relay (WUOC trials)

NOTE: the exact format of Rounds 3 and 4 is yet to be finalised with event organisers.

All race details can be found at www.orienteering.asn.au

ORIENTEERING AUSTRALIA

The President’s Page BLAIR TREWIN

I

t has been a challenging summer for many in the Australian community, and the orienteering community has been no exception. While I haven’t heard (at the time of writing) of any Australian orienteers who have been directly impacted, many of us will have felt the event deeply as areas we know well go up in smoke (and of course have been exposed to smoke ourselves if we’re in the southeastern cities).

Whilst the number of mapped areas which burnt has been modest considering the scale of the fires, it is still a reminder that as a sport we’re very dependent on the state of the natural environment. We dodged something of a bullet this time round (a fire burnt significant parts of two of the 5-days maps the week after the event), and have narrowly avoided losing championship events to extreme fire weather days twice in recent years, we probably aren’t going to stay lucky forever. On the positive side, we’re still hopeful that the National League final in the Batemans Bay area in May will be able to go ahead, and if it can, that will be a good opportunity to support one of the many fireaffected areas.

It is going to cool down eventually, and once it does there are a lot of good events to look forward to in the early part of the season. We start with the Melbourne Sprint Weekend, which will be an important part of the preparations for the first urban World Championships in Denmark in July, then move onto Easter and associated events in April. There are many of us for which too much granite terrain is never enough, and for those who don’t get their fill in Molong and Eugowra, the ACT is also exploring new terrain in Nimmitabel the week before (like one of the Molong areas, one I was admiring out the window on road trips 35 years ago). Any of these will be well worth the trip, even if you haven’t taken the plunge into national events yet.

The Orienteering Australia Annual Conference took place in December. A lot of the discussion was devoted to governance issues, which are the sort of thing which don’t excite anyone but you notice them if something goes wrong. (Obviously we hope nothing goes wrong, but planning on that basis isn’t especially prudent). We’ve agreed in principle to transition to our legal form being a company limited by guarantee, which is something Sport Australia now requires as a condition of being a recognised national sporting organisation. While our proposed constitution will look very different to what it does now, the substantive changes which will be put forward to the AGM are actually reasonably modest, and shouldn’t make a huge difference to the way Orienteering is run in Australia. We’re also looking at the feasibility of managing membership at the National rather than State level, which should simplify things for States if implemented (although there’s still a lot to be worked through before it can be, as the States currently have quite different membership structures). Another change formalised at the Conference was to further open up the individual events at the Australian Schools Championships, whilst leaving intact the team aspects of the event which are an essential part of what has made it successful.

I will not be standing again for the Board at the AGM, so this will be my final column as President. I’d like to think that the sport has become stronger in Australia over the last eight years, and (nearly) all of the credit for that goes to everyone involved in making Orienteering happen in Australia; from my fellow Board members and OA employees and office-holders, to the many volunteers without whom we wouldn’t have any events to run in (among other things). We have an exciting future to look forward to in our sport in Australia in our second half-century, and I am sure that my successors will be doing everything to make our sport continue to prosper.

MARCH 2020 THE AUSTRALIAN ORIENTEER 3

Winning PartnershiP

The Australian Sports Commission proudly supports Orienteering Australia The Australian Sports Commission is the Australian Government agency that develops, supports and invests in sport at all levels in Australia.

Orienteering Australia has worked closely with the Australian Sports Commission to develop orienteering from community participation to high-level performance.

AUSTRALIAN SPORTS COMMISSION 4 THE AUSTRALIAN ORIENTEER MARCH 2020

Orienteering Australia is one of many national sporting organisations that has formed a winning partnership with the Australian Sports Commission to develop its sport in Australia.

www.ausport.gov.au

w w w. o r i e n t e e r i n g . a s n . a u Orienteering Australia PO Box 3379, North Strathfield, NSW 2137 eo@orienteering.asn.au President Blair Trewin president@orienteering.asn.au Director High Performance Stephen Craig stephen@orienteering.asn.au Director Finance Bruce Bowen finance@orienteering.asn.au Director Technical Jenny Casanova technical@orienteering.asn.au Director Media & Communications vacant

Director International (IOF Council) Mike Dowling international@orienteering.asn.au Director Bill Jones directorbill@orienteering.asn.au Director Prue Dobbin secretary@orienteering.asn.au Executive Officer Paul Prudhoe eo@orienteering.asn.au National MTBO Coordinator Kay Haarsma mtbo@orienteering.asn.au OA Head Coach Jim Russell headcoach@orienteering.asn.au High Performance Administrator Ian Prosser hpadmin@orienteering.asn.au Manager Coach Development vacant National Sporting Schools Coordinator Jim Mackay sportingschools@orienteering.asn.au Coach & Controller Accreditation Jim Mackay accreditation@orienteering.asn.au Badge Applications John Oliver 68 Amaroo Street, Wagga Wagga, NSW 2650

0418 287 694 0413 849 309 02 6288 8501 0427 605 167

0418 287 694 08 8337 0522 0411 125 178 0439 668 151 0407 467 345 0407 467 345

STATE ASSOCIATIONS Orienteering Queensland: PO Box 114 Spring Hill QLD 4004. Secretary: David Firman secretary@oq.asn.au Orienteering NSW: PO Box 3379 North Strathfield NSW 2137. Admin Officer: John Murray, Ph. (02) 8736 1252 admin@onsw.asn.au Orienteering ACT: PO Box 402 Jamison Centre ACT 2614. Secretary: Phil Walker, Ph. (02) 6162 3422 office@act.orienteering.asn.au Orienteering Victoria: PO Box 1010 Templestowe VIC 3106. Secretary: Aislinn Prendergast, secretary@vicorienteering.asn.au Orienteering SA: 1 Windsor Rd, Glenside SA 5065. Sec: Erica Diment 0408 852 313 secretary@sa.orienteering.asn.au Orienteering Western Australia: PO Box 234 Subiaco WA 6904. Secretary: Eleanor Sansom, oawa.secretary@gmail.com Orienteering Tasmania: Secretary: Bernard Walker secretary@tasorienteering.asn.au Top End Orienteers (Northern Territory): PO Box 39152 Winnellie NT 0821. Secretary: Susanne Casanova topendorienteersNT@gmail.com

NEXT ISSUE DEADLINE

April 10. Time-sensitive: April 17

ISSN 0818-6510 Issue 1/20 (no. 197) MARCH 2020

The national magazine of Orienteering Australia Inc. ABN 77 406 995 497 Published four times a year: First day of March, June, September, December. Print Post Approved PP 236080/00011, (100023602 for NSW).

Editor: Michael Hubbert, P.O. Box 165, Warrandyte, Victoria 3113 mikehubbert@ozemail.com.au Phone (03) 9844 4878 Magazine Design & Assembly: Peter Cusworth, Ph. 0409 797 023 pcusworth53@gmail.com Magazine Treasurer: Bruce Bowen Printer: Ferntree Print, 1154 Burwood Hwy Upper Ferntree Gully.

Contribution deadline: April 10; Time-sensitive – April 17.

Deadline dates for contributions are the latest we can accept copy.

Publication is normally planned for the 1st of March, June, September & December. Copies are dispatched in bulk to State associations in the week prior to that date.

Regular Contributors: Competition – Blair Trewin; MTBO – Kay Haarsma; Official News – Paul Prudhoe.

Contributions welcome, either directly or via State editorial contacts.

Prior consultation is suggested before preparing major contributions.

Guidelines available from the editor or from state contacts.

State Editorial Contacts QLD: Liz Bourne – batmaps.liz@gmail.com NSW: Ian Jessup – marketing@onsw.asn.au ACT: John Scown – scown@light.net.au SA: Erica Diment – ericadiment@adam.com.au – tel: 0408 852 313 VIC, WA and TAS – vacant Subscriptions: State Association members via State Associations. Contact relevant Association Secretary for details. Other subscribers: Write to The Australian Orienteer, PO‑Box 165, Warrandyte, Vic. 3113. Within Australia: $40 pa. Overseas: Asia/Pacific (inc. NZ) $A49, Rest of World $A58 pa.

Delivery is airmail, there is no seamail option. Please send payment in Australian dollars by bank draft or international postal order, or pay direct

by Visa or Mastercard. Quote full card number and expiry date.

Subscription renewals (direct subscriptions only). The number in the top right-hand corner of the address label indicates the final issue in your current subscription.

Opinions expressed in The Australian Orienteer are not necessarily those of Orienteering Australia.

CONTENTS T H E P R E S I D E N T ’ S P A G E.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BUSHFIRE DAMAGE................................... 7 XMAS 5 DAYS.......................................... 8 MONASH POP UP..................................... 16 “FREDO” – COACH IN RESIDENCE................ 18 I M P R O V E Y O U R O R I E N T E E R I N G – PA R T 3 . . . . . . . 2 6 N U T R I T I O N T I P S .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 0 ORIENTEERING AUSTRALIA NEWS................ 31 M A C E D O N R A N G E S S P R I N T S .. . . . . . . . . . . . . . . . . . . . . . 3 2 S P O T T H E D I F F E R E N C E .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 4 2 0 1 9 A C T M T B O C H A M P I O N S H I P S .. . . . . . . . . . . . . . . 3 5 2019 AUS MTBO CHAMPIONSHIPS PHOTOS.... 38 O - S P Y.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 0 W O R L D R O G A I N E C H A M P I O N S H I P S.. . . . . . . . . . . . . . 4 3 A L I C E S P R I N G S M A S T E R S G A M E S.. . . . . . . . . . . . . . . 4 4 “J E F F ” C O M I C . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 6 TOP EVENTS........................................... 47

Cover photo: Promising MTBO junior Will Whittington from Tasmania won all four M20 titles at the 2019 AUS MTBO Champs. Photo: Don Cherry CORRECTION: In the December 2019 edition we attributed Tom de Jongh’s photos to the website “PhotosByTom.com”. That should have read “PhotosByTom.com.au”.

MARCH 2020 THE AUSTRALIAN ORIENTEER 5

OCEANIA 2021

Oceania 2021 -

The key to life is adventure

T

here are so many reasons to visit New Zealand, but combining Orienteering with travel gives you a lot more to look forward to.

Many tourists treat New Zealand like they are passing through the set of a movie, stopping to snap their media photos with sheep and mountains in epic landscapes. An Orienteering holiday goes beyond that, giving you an instant community of like-minded people. Share your journey, and meet ‘real’ kiwis whilst having an adventure well away from the tourist spots. Oceania 2021 is a dedicated world-class map sporting event with multiple days to challenge you. Every day will be in a different terrain with a variety of unforgettable navigation experiences.

If you like Orienteering run by a brilliant and accomplished team, and take pleasure in throwing yourself into a new navigation situation, this will be the event for you. Plan to take a break next January just ‘across the ditch’ in Christchurch. There is nothing like summer in diverse scenery, surrounded by mountains and not far from long sandy beaches. It might be just what you deserve.

It would be a great pleasure to host you during this event. We can’t wait! So register your interest in our on-line news page and plan before it’s too late!

Bulletin Zero has been published – go to http://oceaniao.nz/

Out of the ordinary orienteering

Bring on fresh terrain and adventures in New Zealand http://oceaniao.nz 6 THE AUSTRALIAN ORIENTEER MARCH 2020

BUSHFIRES

BUSHFIRE damage M

uch of the country was affected by smoke from the recent bushfires leading to very poor air quality in major population areas. The AIS released best practice guidelines on Smoke Pollution and Exercise, identifying that the current public health advice is predominantly aimed at high-risk groups, including people over 65, children 14 years and younger, pregnant women and those with existing heart or lung conditions.

For healthy individuals, the AIS recommends that if the Air Quality Index (AQI) reading is above 150 (based on PM2.5 reading), outdoor training should be rescheduled indoors and exposure minimised as much as possible. Asthmatics should not compete or train outdoors if the AQI is between 100 and 149.

Orienteering Australia cancelled the Junior Development Camp which was to be held near Newcastle in early January. In Melbourne two Park & Street events and an Adventure Racing event were cancelled and two coaching events postponed due to smoke causing very poor air quality, while several minor events were cancelled or postponed in South Australia, ACT, NSW and Queensland.

Lost (for the moment) to bushfire damage:

South Australia – Fox Creek in the Adelaide Hills.

Victoria – part of Plenty Gorge in the outer northern suburbs of Melbourne.

ACT – possibly parts of the Orroral and Namadji region.

NSW – on 4th January a lightning strike started a bushfire on Mt Brown, the southern part of the Pine Tree South map used for the Xmas 5 Days event on Day 4, burning out 307ha, which was about 2/3 of the map. Apart from significant changes to the vegetation, there may also have been a lot of other changes to the map from new tracks put in as part of fire fighting efforts.

In NSW, Day 2 of the Xmas 5 Days had to be relocated (twice) at the last minute due to uncertainty about fires in the region.

MARCH 2020 THE AUSTRALIAN ORIENTEER 7

XMAS 5 DAYS

Xmas 5 Days post mortem LIZ BOURNE (FROM OQ E-NEWS) PHOTOS: TERRY COOKE

T

hose who competed at the recent Xmas 5 Days at Armidale would have been struck by the extreme dryness of the bush on the Northern Tablelands which had been suffering from prolonged drought conditions. The region had also experienced extensive bushfires, particularly in areas east of Armidale, and as a precautionary measure the Northern Tablelands Orienteering Club (NTOC) decided to shift the Day 2 venue from Sawmill Creek to Newholme West in the foothills of Mt Duval, closer to Armidale, on a property owned by the University of New England. However the University

Day 2 – Women A. OAKVIEW 1:10000

8 THE AUSTRALIAN ORIENTEER MARCH 2020

then became concerned about the potential fire danger and only eight days out from the event asked NTOC not to use the area.

This required an incredible effort from NTOC members to find yet another venue, which ended being on Eric Baker’s property Oakview, and hurriedly set some more courses. So after all of this drama, we all managed to get through the 5 Days without any other major hiccups.

However, on 4th January a lightning strike started a bushfire on Mt Brown, the southern part of the Pine Tree South map used for the BBB organised event on Day 4. This fire raged for days across the mountain but fortunately back burning and other fire fighting efforts managed to stop it impacting on the nearby farm houses. After many days, the fire was finally brought under control, having burnt out 307 ha, which was about 2/3 of the map. So we were all extremely lucky to have dodged this calamity either prior to or during the event.

While we may not miss those scratchy bushes, fortunately the rocks didn’t burn so will remain for our future enjoyment of this wonderful granite area.

Thanks to the wonderful efforts of Maurice Anker, Don Barker, Eric Baker and the Northern Tablelands Orienteering Club, Bush n Beach and Bullercourt Boulder Bounders, the 2019 Christmas 5 days was a resounding success.

Approximately 270 participants competed every day, enjoying 5 days of perfect conditions in challenging terrain. Organizers were very lucky with the air quality, which had been bad since early September and dangerous in the weeks leading to the event. Some rain just before Christmas significantly reduced the fire hazard and improved running conditions.

Day 1 (Fri 27 Dec) was a Bush Sprint held in the Armidale Pine Forest, a complex little area full of termite mounds and confusing mountain bike tracks.

Day 2 (Sat 28 Dec) would not have been possible except for the sterling efforts by Don Barker, Eric Baker and Alec Watt after the University of New England rescinded permission to use their

Day 3 – Men A. PINE TREE 1:10000

MARCH 2020 THE AUSTRALIAN ORIENTEER 9

XMAS 5 DAYS

property at Newholme at very late notice. An alternative venue was quickly organized at Oakview, a spur gully map with plenty of climb, rocks and dry vegetation.

Day 3 (Sun 29 Dec) was organised by the NSW Stingers in the complex granite and semi-open farmland of Pine Tree North. It was very rocky and fast underfoot in places. Early starts meant most of the running was over before temperatures got too hot.

Day 4 (Mon 30 Dec) saw competitors return to Pinetree, but this time courses were on the southern section of the map, with more complex granite and semi-open farmland to challenge navigational skills! Thank you to the Bullecourt Boulder Bounders for the fantastic courses.

Day 5 (Tues 31 Dec) of the Xmas 5 Days was held at Kooringle and was a wonderful finale to the series. Early starts allowed competitors to run in cooler conditions, although it reached about 39deg in the late morning. Semi-open farmland with scattered granite allowed for fast running and careful navigation. A very enjoyable day out in the bush was had by everyone.

Day 4 – Men A. PINE TREES SOUTH 1:10000

10 THE AUSTRALIAN ORIENTEER MARCH 2020

Thank you to the Northern Tablelands Orienteering Club, for organisation, and to Don Barker, Maurice Anker and Eric Baker for organising this fabulous Christmas Orienteering tradition. The more low key atmosphere of this Carnival, compared to a major national competition like the Australian 3 Days or Australian Championships, allows competitors to try out new courses, practise new techniques and enjoy the social camaraderie of the Christmas season with competitors from so many different clubs. The daily prizes awarded to daily winners, and many random spot prizes keeps the festive atmosphere going throughout the whole Carnival.

2019 has been the driest year in 154 years of records for the Armidale area – 306mm of rain, 40% of the annual average (782mm) and 28% less than the previous driest year in 1874 (420mm). No doubt the dusty paddocks and the dying forest canopies made an impression on all visitors. We continue to hope for rain to relieve these struggling communities.

Day 5 – Women A. KOORINGLE 1:10000

MARCH 2020 THE AUSTRALIAN ORIENTEER 11

Dead Bodies on Orienteering Maps

Wine Label

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A

t is not new for dead bodies to end up on O maps. No doubt the most dramatic were those left on Belanglo by Ivan Milat. But it keeps happening. Just recently two O mappers have been involved with the police through their mapping activity.

Hugh Moore managed to convince the police that he was not a suspect when his car was identified in the vicinity of a dead body recently found at Broulee near Batemans Bay. But he had to convince them of his bona fides as an Orienteering mapper by showing them his draft Broulee Dunes map, which they took a copy of showing the location where he had been parked; (so they are barred from the first event). Fortunately, he was not mapping at the time the police believe the body was put there – and luckily they believed him!

For Leigh Privett, who was mapping in remote terrain near Kangaroo Crossing a body has yet to be found. But the police are now on the case. Leigh came across a suitcase and tenting way up in the hills among 5m rocks. The suitcase weighed a heap and a homemade set of wheels were nearby. The suitcase was all hidden with leaves and it’s estimated had been there over a year. Nowhere near any water.

Upon investigation a bank statement was found inside which showed a pensioner’s account and all the funds had been withdrawn over a year earlier. Time to look around in the vicinity expecting to maybe find ‘the worst’. Nothing. Reported to and now in police hands.

Both these maps are up for events this year ‘Broulee Dunes’ and ‘M & M Land’. Tread lightly orienteers and be alert for things unusual.

Hugh Moore and Leigh Privett 12 THE AUSTRALIAN ORIENTEER MARCH 2020

ldi supermarkets have their own range of wines at good prices.

One brand name is South Point Estate; the wine is a product of southeast Australia.

Long-time orienteer and regular quaffer Ian Baker (VIC) recently invested in a bottle of 2019 Rosé.

Sipping away he perused the label which has a track network on a contour map. The topography of the area is rather unusual. The hill on the lower left is marked with a contour interval of 100 (metres/feet?). A bit further north-east across the track junctions the contour interval is shown as 75(!). What happened in the intervening terrain?

How would one navigate?

Aldi would have been wise to consult an experienced orienteer to prevent this sort of anomaly and potential geographic embarrassment. Ian offers his services via the editor of this magazine; his fee is one case of White or Rosé wine.

Ian Baker (Editor’s note – Good Luck, Ian.)

2

3

4 Lydia Stott

9

– her story DANIELLE STOTT

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12

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t was mid-winter 2018 and Lydia was enjoying Year 2 at primary school. However, all that changed one lunch time.

It was a Friday, a blistery day, when Lydia had an encounter with a fireman pole that she will never forget. There were many differing eye-witness accounts from her classmates, so what happened will likely remain a mystery forever, but what we do know is little Lydia fell, and fell hard and fast.

10 11

She remembers waking up lying on the tan bark. Lydia tried to move but there was pain shooting around her back which she likened to a lightning strike. It really hurt! Lydia is not a young girl who does the normal (like break an arm on the monkey bars), rather, Lydia did the extraordinary at school that day, she broke her back on the school playground (compression fractures in T6 and T7).

Being the injured one can seem alluring in books, where the injured person gets presents and cake and Netflix all day. But the reality was pain, and pain and more pain. And pain killers.

And sleeping pills. And months lying still on the couch, on her side.

Lydia’s dad, Daniel, stayed with her almost every minute.

They discovered that better than all medicine was colouring in fairies, not just any fairy, but a fairy drawn by Dad! So Dad spent months drawing fairies and Lydia colouring them in, all with love.

Beginning to walk again was terrifying for Lydia, as was leaving the house, and sleeping and almost everything. It took courage to re-enter the world again - a world with precarious fireman poles - and it wasn’t easy, but Lydia did it.

She began to orienteer, which was exciting because she has listened to her dad’s stories. At the beginning she was carried because it hurt, but eventually she could walk, and then run.

At the end of 2019 Lydia participated in the Melbourne City Race. She ran the 3.1km course around Melbourne’s Docklands without pain and without fear. She won.

Orienteering has helped entice Lydia into enjoying life again.

She has since joined the Yarra Valley club, competed in the Sprint into Spring and the Monash Indoor/Outdoor Sprint races, and learnt more from Fredo’s training, the Victorian coach-in-residence.

The thrill of Orienteering, meeting nice friends, exploring new places, will keep Lydia and our family coming back for more.

At the Melbourne City Race Lydia was awarded the junior encouragement award – a $50 Rebel voucher – donated by Yarra Valley Vans.

MARCH 2020 THE AUSTRALIAN ORIENTEER 13

INTERVIEW

Daniel Hubmann chats with Tash Swiss super-star Daniel Hubmann has run 52 WOC races, won 28 medals and finished just two of those races out of the top-10 (he was 11th in one and 29th in the other). In World Cup he has run 148 individual races for 31 victories and 71 times in the top-3.

Tash Key sat down to chat with Daniel.

Tash: Where did you grow up?

Daniel: I grew up on a farm in Eschlikon, in the north east part of Switzerland.

Tash: When did you start orienteering? And how?

Daniel: I did my first race in 1994, at the age of 11. My parents did a bit of orienteering when we were kids, but it was mainly my uncle who took me to the trainings and races.

Tash: Did you do other sports when you were a kid?

Daniel: I was in a youth gym group and I did some athletics, but when I was 14 I focused on Orienteering only.

Tash: What sport would you like to do now if you weren’t an orienteer?

Daniel: I think mountain biking. I really like the sport and also the fact that they have high tech material and good sponsors in their community.

Tash: Does the rest of your family orienteer?

Daniel: My brothers - yes, but not my parents. My uncle and his family are doing a lot of orienteering too. So that’s the reason why the name Hubmann is quite often on some result lists in Switzerland.

Daniel Hubmann (SUI) - World Cup 2015.

Tash: Were you always a good runner?

Daniel: As a junior I was always one of the fastest of my age group. Back then my map reading was not that stable.

Tash: What’s your favourite type of Orienteering terrain?

Daniel: I like technical terrain which is fast to run, for example sand dunes and rocky terrain.

Tash: When was your first World Championships?

Daniel: That was in Sweden 2004 Tash: How are the Swiss team to travel with? (promise we won’t tell them what you say).

Daniel: I wouldn’t be in that group any more after so many years if it would be too boring. We have a good team dynamic, with high ambitions but still we do funny things beside the trainings.

Tash: In 52 WOC races you finished outside the top-10 just twice. What happened?

Tash: What’s your favourite breakfast?

Daniel: If I did a morning run before, it’s Rösti and eggs.

Tash: Do you have any weird/crazy habits?

Daniel: If I’m bored on the trips I do funny and stupid things sometimes. Like throwing water balloons out the window or bringing snow to someone’s bathroom.

Tash: What do you say to yourself on the Start line of a big race?

Daniel: I’m ready and well prepared. Now I just focus on doing my job, that’s everything I can do right now.

Tash: What other hobbies do you have?

Daniel: I like to take pictures and making videos, from all the trips I do and now also from the kids at home.

Tash: Where did you meet your lovely wife Annette?

Daniel: 2005 WOC Japan in Middle Distance (the day after I won my first WOC medal) I wasn’t really focused and finished 29th; and 2014 WOC Italy in Middle Distance where I ran too offensively and after several mistakes I was 11th.

Daniel: I was lucky that she started with Orienteering, because she’s not coming from an orienteering family. I met her in the regional Orienteering squad.

Tash: What WOC banquet has been your favourite over the years? Because …....

Daniel: My home region is famous for apples - that’s why I love apple juice.

Daniel: The ones like 10 years ago were probably the wildest ones. During the last years I got a bit more silent and controlled.

Tash: What’s your favourite all time music band?

14 THE AUSTRALIAN ORIENTEER MARCH 2020

Tash: What’s your favourite beverage?

Daniel: Bon Jovi.

Tash: What’s your favourite non orienteering training session?

Daniel: Long run in an exciting area, like in the mountains or other nice landscape.

Tash: Do you think your two girls will become orienteers?

Daniel: I don’t know. Of course it would be nice somehow, but I also think life has so much more to offer.

Tash: Your family seem to be amazing supporters, always at races, have they always done this?

Daniel: They are indeed great supporters. But they are not coming to all races. It’s quite tiring for Annette with two kids at races. Probably more than for me who is relaxing most of the day except for the race.

Tash: Do you have a favourite movie?

Daniel: Not particularly, but I like action movies like Jason Bourne.

Tash: When are you coming to Australia next? When are you coming to visit us?

Daniel: Hmmnn, good question. I don’t like the long journey, but to spend some time there, to avoid our winter, would be nice. I’ve been travelling around a bit after the World Cup in Tasmania and I really liked it.

Tash: Who was your Orienteering idol when you were younger?

Daniel: In 1995 I started to follow elite sport and back than Thomas Bührer and Alain Berger were my idols.

Tash: If you could give a young orienteer advice in just one sentence what would it be??

Daniel Hubmann and his two daughters with Aston Key.

Daniel: No matter if you want to become good or not, to have fun is the key!

Tash: Do you have a pet? Did you have one growing up?

Daniel: No, I don’t have one. But on the farm where I grew up we had quite a few animals. Once for my birthday I got a goat.

Tash: Do you get recognised on the street in Switzerland?

Daniel: Since I moved from my home region to Bern, it’s better :-) Here, very few people recognise me and I’m happy about it.

Australian WOC, JWOC and MTBO teams are outfitted by

MARCH 2020 THE AUSTRALIAN ORIENTEER 15

MONASH POP-UP

Monash Indoor / Outdoor Pop-Up I

ndoor, Outdoor, closed doors, open doors, this way, that way, which way, no way. Stairways up, stairways down, around the corner and back again, outside, inside, more stairs up and down, taped areas out-of-bounds so have to go around, and intricate courses guaranteed to boggle our minds – welcome back to the Learning & Teaching Building at Monash University.

From the Start we immediately plunge into complex corridors, stairs and rooms. Many people just standing, staring at their map, and some of the young kids seem to be showing up their parents with agility and spatial awareness – faster than a speeding adult, leaping stairs four-at-a-time. Then finally, found them all inside, but the puzzlement doesn’t stop here, now we have to navigate around the main campus. More intricate course legs and cunning control placements. Course setter Frédéric Tranchand has us desperately thinking all the time.

Come on.

140 people took part in the event with some parents guiding their young kids around, giving them a great introduction to complex navigation.

PART 1 – INDOORS

Down we go.

This way.

16 THE AUSTRALIAN ORIENTEER MARCH 2020

Up and up.

Around the corner.

Where to next.

Best “Tour de France” course times: 1

Brodie Nankervis

EV T

21:47

2

Bruce Arthur

MF V

22:41

3

James Robertson BG V

23:02

4

Callum White

YV V

24:41

5

Mason Arthur

MF V

24:52

6

Peter Hobbs

DR V

26:00

7

Daniel Stott

YV V

26:10

8

Belinda Lawford

AO A

26:22

9

Toby Cooper

BK V

26:57

BK V

27:15

10 Andrew Rowan

PART 2 – OUTDOORS Upstairs.

MARCH 2020 THE AUSTRALIAN ORIENTEER 17

COACHING

Victoria’s Coach-in-Residence 2019-2020

F

rench elite orienteer, Frédéric Tranchand, a Relay bronze medallist at the 2019 World Championships and currently ranked 6th in the world, has been coaching in Victoria this summer. In all, Frédéric (or Fredo) has won seven silver and bronze medals at World Championship events from 2010 to 2019 and has been passing on his vast experience to up-andcoming junior orienteers.

This is Fredo’s second stint at coaching in Australia. He spent the summer of 2018-2019 in a similar coaching role in Canberra. Following his time in Canberra Fredo was interviewed by “CO”, the French national Orienteering magazine: CO: What is the volunteering about and how long does it take?

Fredo: It is for about six months (from the end of the last World-Cup season to the start of the new Scandinavian season). I have been teaching Orienteering in schools, participating in events, organising and welcoming young new-comers (Map-Mates), SC-ORE, coaching and offering training for everyone from beginners to elite runners aiming for the World-Championships.

CO: What does this volunteering give you?

Fredo: It is a great opportunity for us to experience living in such a beautiful environment as Canberra and Australia with very nice people, and do what we like for the development of our sport.

CO: How is Orienteering in Australia and how is the terrain?

Fredo: Canberra is very active with over 100 Orienteering events per year. There is a great diversity of terrain throughout Australia including some very technical areas (spur-gully, granite or sandstone boulders, gold-mining, sand-dunes). However, much of the bush is relatively thick and the distances and travelling times to get to interesting maps can be very long (especially from the big cities).

CO: What about future projects in Australia, would you encourage others to do the same as you, and what are your own plans.

Fredo: There are a lot of projects going on in Canberra and all over Australia. The experience is fantastic, so I would definitely encourage others to come. My future is rather open. Firstly, I will be fully focusing on the season until 2019 WOC. And, he did indeed come back, but this time to Melbourne.

Since arriving in November Fredo has been busy organising coaching sessions in and around Melbourne and in Bendigo.

Smoke from bushfires adversely affected Melbourne’s air quality in January so some training sessions for “14 years and under Juniors” at RMIT Bundoora were moved inside.

Fredo had plenty of Orienteering activities lined up that could be done in the gym, European style. Our thirty kids had a fantastic time, learned a lot, made new friends, and 18 THE AUSTRALIAN ORIENTEER MARCH 2020

Fredo runs to 6th place in 2019 WOC Middle Distance.

they can’t wait for the follow-up sessions. Activities at this and other days included “Follow the line”, Micro-O, Memo’O, duels, Relay, and extra planned courses using the permanent controls.

Fredo said: “Most of the sessions in Melbourne have been Sprint training, open to everyone. We have tried to use new areas during November to December on new maps, or maps still under construction …..”

“The main goal of the Melbourne trainings is obviously to build up and practice the orienteering navigation routine on unknown and different kinds of Sprint environments. Each training session had different characters, on various terrains, to focus on specific skills.

“When the sessions were held on weekday evenings, the organization was quite simple: I usually put out some small crepe-paper tapes to mark the control points just before the training starts. At the beginning, I give a few instructions about the training idea, the things I suggest to focus on, some security aspects, some specific things of the map or terrain.

Then the runners are quite autonomous. I can just give a few feedbacks afterwards ..…

“The most special session was the “Triple Treat” held one Saturday near the Polytechnic where we had a taste of the KO-Sprint, and some contouring training in the bush. We’ve also done some training in the forests mostly in smaller groups of elites and will do more when the weather eases.”

And, who will forget the iconic Indoor/Outdoor courses which Fredo set at Monash University in January and the Sprint Knock-Out for Elites on the last day of the 2020 Melbourne Sprint Weekend.

Some exercises for younger Juniors are shown in the boxes:

1. The direction of travel taken from the compass is called a …...........................

2. A point near a control which is obvious and easily found, but which gives a precise starting point for the last part of a leg is called the …………............................

3. A long feature such as a path, fence or stream which can followed easily on the ground is called a …...........................

4. The technique you use to keep track of your position on the map is called ...........................

5. Fast navigation using rough compass and obvious features to keep contact is called ...........................

6. A technique for finding a point on a long line feature by deliberately veering to one side of the point so that you know which way to turn on hitting the feature is called ...........................

7. A competition to find as many controls in any order in a set time with penalties for lateness is called a ...........................

8. A line feature which is easy to follow is called a ...........................…

9. A line on the map (but which is not visible on the ground), which shows the shape of the land is called a ...........................

MARCH 2020 THE AUSTRALIAN ORIENTEER 19

COACHING

20 THE AUSTRALIAN ORIENTEER MARCH 2020

MARCH 2020 THE AUSTRALIAN ORIENTEER 21

COACHING

22 THE AUSTRALIAN ORIENTEER MARCH 2020

MARCH 2020 THE AUSTRALIAN ORIENTEER 23

COACHING

1. What distance on the map would 300m on the ground be at a scale of 1:10,000?

A. 3cm B. 30cm C. 300mm 2. What is the general level of a re-entrant?

A. Above the surrounding ground.

B. Below the surrounding ground.

C. On the same level as the surrounding ground.

3. W hat colour is a marsh on an O-map?

A. Blue B. Green C. Black 4. When “thumbing the map” the thumb should be kept where?

A. At the last control.

B. The next control.

C. The place on the ground where you are now.

5. While crossing a forest block with many ditches, many 24 THE AUSTRALIAN ORIENTEER MARCH 2020

knolls and several paths, how should you navigate?

A. Count off the ditches, knolls and paths on route.

B. Note the largest feature only C. Run on rough compass to the edge of the block.

6. Which type of terrain is the easiest to cross?

A. Open forest B. Walk forest C. Rough open land 7. Is the scale printed on an Orienteering map?

A. Yes, always.

B. No, never.

C. Sometimes.

8. What colour are Orienteering controls?

A. green B. orange and white

C. all white

9. Which of the following correctly describes green on an O –map?

A. Dense forest B. Marsh C. Open land

10. On a map at a scale of 1:15,000 what distance on the ground would 2cm on the map be?

A. 150m B. 300m C. 500m 11. When should you orientate you map?

A. Every time you change direction.

B. When you stop.

C. At every control.

12. If a series of contours are close together what does it depict?

A. Steep B. Even slope C. Flat 13. What colour are paths, tracks, roads and rides on an O-map?

A. Black B. Blue C. Green

14. W hat do the tags on a contour indicate?

A. North B. Uphill C. Downhill 15. I f a ring contour forms a “sausage� shape, which of the following describes the shape on the ground?

A. Small, pointed knoll B. Depression C. Ridge.

16. W hen heading across a block for about 100m from a track junction to a control on a boulder, which of the following would be the correct use of the compass?

A. Set an accurate bearing B. Head in the rough direction of the control by compass.

C. Neither, rely on sight.

What should we do when we get to a control: (a) Before punching it? (b) Before heading to your next control?

What do you do if you realise you have missed a control?

What is an Attack Feature and why is it important?

What is a Catching Feature and why is it important?

What are Contour Lines, what colour are they and what do they represent?

What is a contour? What colour is it?

What is a knoll? Draw a knoll using contours and in profile (looking from the side).

What is a saddle? Draw a saddle using contours and in profile (looking from the side).

What is a gully? Draw a gully on a hill using contours.

What is a spur? Draw a spur on a hill using contours.

MARCH 2020 THE AUSTRALIAN ORIENTEER 25

COACHING

Improve your orienteering

Part 3 – Visualisation and Imagery as preparation for a forthcoming event Stephen Bird (VIC).

STEPHEN BIRD

Introduction

Armchair orienteering

n the previous two articles I’ve suggested ways of analysing your performance that will enable you to identify your strengths and weaknesses. From this you should be able to generate a short list of Orienteering techniques or attributes that you need to work on. For example: taking extra care and having a good plan for navigating to the first control; slowing down and navigating really carefully in complex areas; identifying a good attack point; reading the details in and close to the control circle; and not being distracted and dragged off your compass bearing by other orienteers.

Working on your orienteering skills can be done through the practise of ‘visualisation or imagery’, that is, visualising yourself in a scenario and seeing yourself making the right decision and doing the right thing. For example if you’ve identified that you lose time because you drift off your bearing when running diagonally up hill, then in your armchair training you can image yourself running accurately on that bearing and carefully checking it as you go. Like all forms of sports training, imagery requires some time and commitment, so if you’re serious about trying it, you’ll need to allocate about 30 minutes three times a week until you feel that you’ve attained the improvements that you’re after. This kind of mental training can be done at home, and for the practise to be effective you’ll need to clear your mind of all other distractions, so no phones, no TV and no distracting thoughts about work, family, friends, shopping etc. Removing these distractions can be quite difficult, so each ‘armchair training session’ should commence with what’s known as ‘centring’. The aim of this is to clear your mind so that you can focus fully on your visualisation and imagery exercises.

I

You will have generated your own unique set, and having done this the next step is to work on these so that you orienteer well on every leg and reduce any time previously lost through errors. Start by focusing on just a couple of issues, the ones that you think would make the most difference.

One technique for doing this is to list the things you are going to focus on and read through them before heading to your start. You can then go through them again in your head in the start area. Then whilst on your course you’ll need to keep them in mind when you find yourself in that situation. So if your weakness was losing time in complex goldmining areas, every time you see one coming up on the next leg, you should consciously concentrate on making sure that you know exactly where you are when you drop down into that area and take extra care to identify the key features as you navigate through them. With practise, you should find that you begin to incorporate these improved skills into your orienteering automatically and are no longer losing time in these situations.

When you reach this stage you can replace this scenario with the next skill that you want to work on. This strategy may be sufficient to correct your errant habits and ensure that you make the right decisions, but you are even more likely to do so if you practise them. One option is to practise in the bush, as you would at a training event, but for most of us it’s not feasible to do this every week. However, another option is to practise within the comfort of your own home, a technique commonly referred to as ‘armchair orienteering’, and that’s what we’ll cover in this and a subsequent article.

So in summary, each armchair session should comprise of two parts: • Centring, to clear your mind of distracting thoughts and get you into the right ‘frame of mind’ for the main part of the session; and • The armchair training, which in this session will be visualisation and imagery. There are other skills that can be worked in with armchair training and I’ll go through these in later articles.

Centring Aim: to clear your mind of distracting thoughts and enable you to concentrate fully on the training.

How to ‘centre’:

• Stand or sit in a comfortable position.

• Concentrate on your abdominal muscles just below your ribs.

• Breathe in slowly and as you do so make the air push your abdominal muscles out. To get a nice slow relaxed focus on your breathing, count slowly to 10 as you breathe in.

• Exhale slowly, think ‘Relax’, and feel your abdominal muscles pulling in. Counting slowly to 10 may help.

• Do this for at least ten breaths, keeping the focus of your attention on your abdominal muscles, and shutting out all other thoughts.

26 THE AUSTRALIAN ORIENTEER MARCH 2020

At the end of this you should feel relaxed and ready to start work on the visualisation and imagery aspect of your ‘armchair training’. If you’re not relaxed and your mind is still elsewhere then try repeating the centring routine. It takes practise, but over time you will be able to centre very quickly. Once you’ve ‘centred’ and cleared your mind of unwanted distractions you are now ready to work on your chosen area of improvement. For this we will be using the techniques of ‘visualisation and imagery’.

Text Box 1

Centring – a versatile and widely used skill in sport In addition to using ‘centring’ before armchair training, it is a very useful skill that can be employed in many situations and is used by many sportspeople to help them focus on their current task: such as an important putt in golf, a set-shot in basketball or netball, or a shot on goal. Centring helps to keep you focused on the immediate task and eliminates distracting thoughts, such as the consequences of missing or scoring.

In Orienteering you could try centring as you wait for your call-up into the start area. Also, with practise you can ‘centre’ your mind quickly and in a few breathes whilst on the run, which means that you can use it in scenarios such as exiting a control after making a silly error, to help you get back into your right frame of mind (Your Zone), thereby preventing you from becoming stressed, losing focus and causing your performance to deteriorate.

Visualisation and mental imagery In the following paragraphs I’ll outline how you can use visualisation and imagery to prepare for an upcoming event. In this context, visualisation and imagery involve you seeing yourself orienteering well, making the right decisions and executing each leg perfectly.

Visualisation is when you can ‘see’ yourself orienteering, whereas imagery takes it to another level as you include your other senses, and by doing so create an even more realistic practise, which makes it more effective. It may seem far-fetched but with practise you can start to not only ‘see yourself orienteering’, but to also imagine the sounds of you running, the feel of the air, the feel of your kit, and even smell the environment. (see Text Box 2).

Text Box 2

Imagery – examples from other sports I recall an example many years ago when my colleague and I were working with young aspiring gymnasts, and one of them said very excitedly “I can smell the chalk-dust” (what they put on their hands before using the bars, etc). So it can be done, and the more realistic your imagery, the more likely you are to transfer your practised skills into real Orienteering events.

Visualising and imaging yourself is most effective if you can also take the same amount of time to run the leg in your mind, as you would in the event. Sportspeople, such as bobsleigh teams can image going down a run to within a second of what they would do in a race.

MARCH 2020 THE AUSTRALIAN ORIENTEER 27

COACHING

Below, I’ve outlined a routine for developing your visualisation skills.

It takes time but with each session it should become easier and more realistic. Once you feel that you can competently visualise running your orienteering legs you can start to add your other senses as you progress to imagery of running orienteering legs.

• Centring - Find a place where you can concentrate and complete your ‘centring’ exercise so that you can focus fully on this armchair practise.

• V isualisation - Look at an Orienteering map of the area of your next ‘important’ event, or if you don’t have a map of the exact area, pick one with similar terrain. Draw a ‘leg’ on the map, study it for about 30 seconds, working out your route, the key features you will see and those that you will use to navigate by, such as collecting features and attack points. Now close your eyes and visualise yourself running this leg, seeing the features as you navigate accurately and confidently to the control. If possible, visualise this as if seeing it through your own eyes as you run the leg. If you cannot do this then visualise seeing yourself as if you were on a video. The former is preferable, but some people find it more difficult and opt for the ‘seeing themselves on a video’. When you visualise yourself running the leg, try to take the amount of time it would take you to run the leg in an event, as this makes it more realistic.

Repeat this exercise three or four times with different legs. If you are aware of an issue that you may have with your navigation, such as ‘keeping on your bearing when you’re running uphill’ or ‘focusing on the key features in complex areas’, then visualise yourself using the necessary skills and executing the leg perfectly. In Text Box 3 I’ve included a script that you may like to copy onto a device so that you can listen to it as it takes you through a visualisation exercise.

28 THE AUSTRALIAN ORIENTEER MARCH 2020

The benefit of visualisation is that you are tuning your orienteering skills, expectations and decision making to the kind of terrain and navigational challenges that you are likely to encounter in the forthcoming event. If you’ve been able to use the map of the area, you will have familiarised yourself with the general layout of the land, such as any major ridge and gully features, the level of visibility, open areas, the distinctive features to navigate by, any dense vegetation or water features, and specific challenges such as complex gold mining areas or rock features.

Even if you don’t have the exact map, but have used something similar you will still get the benefit of rehearsing the navigational strategies that you’ll need to use in that kind of terrain, the decision making issues that you’ll now be aware of, and any specific issues that are peculiar to navigating in that terrain. For example, your navigational strategies will differ if the event is in an ‘open area’ with visibility extending for kilometres, as opposed to a densely vegetated area with low visibility. Likewise, rock features are very distinctive in areas where there aren’t many, but you need to use them differently in areas that are covered in rock features, which means a different navigational strategy. Hence, whether you have the event area map or not, by using a map of similar terrain in your ‘armchair training’ you will be practicing how you will negotiate and deal with the likely challenges of the event. Success is so often about ‘preparation’, and by spending a few sessions visualising running in the terrain you are going to be far better prepared.

• Imagery – After several sessions of visualisation you may feel ready to progress to imagery. To do this, follow the same preparation that you did for your visualisation sessions, but when visualising the legs and seeing yourself doing the leg also try to image hearing the noise of your orienteering shoes hitting the ground and the

sound of the vegetation as you run through it. Then try a leg where you image holding your map and the feel of your compass and SI stick on your fingers as you visualise the leg.

Then image smelling the trees, vegetation and air through which you are running. Image feeling the sensations in your body and the movement of your muscles as you run through different terrains and your feet landing on the ground as you run. Practise using the above senses one at a time and then start to combine them. For example, first you may see yourself running up a hill, when this is clear and sharp with no blurred edges, move on to how you feel when you run uphill. At a later stage combine the two senses and keep on adding another sense to the list. By using all the above senses you will be able to create a CLEAR and VIVID image of yourself orienteering (either as seen through your own eyes or on a video).

Always do your visualisation/imagery with a positive and confident frame of mind. By imaging yourself running confidently and well you are more likely to do this during an event. Likewise, by imaging yourself using the correct techniques and navigational skills you are rehearsing using them in these scenarios and will begin to use them automatically during real events.

Once you are able to visualise/image yourself orienteering well you should see some improvements in your performance.

Furthermore, you are now ready to apply your imagery skills to other armchair training scenarios, notably to work on improving any of those skills that you identified in your previous analysis that still need attention to reduce your errors and save you time. This is what we will consider next.

Text Box 3

Visualisation/Imagery script – (for copying to suitable audio device) (Use the word visualisation or imagery as appropriate for the stage you are at).

For this exercise you will need the map of the area that you will be competing on in the near future. If you do not have this map, choose another map with similar terrain. This exercise uses the map to provide you with areas to visualise/image yourself orienteering. You will be asked to study the map for a short period of time and then visualise/image yourself running to that control, swiping your SI stick across the control, image hearing the bleep as you hold it to your ear and continuing to exit from the control. During this visualisation exercise you should see the run to the control through your own eyes or see yourself as if on a video. If you are imaging the leg then in addition to seeing the leg as if you are there actually running to the control, you should also hear, smell and feel the leg. If you have progressed to imagery, build up to using all your senses so that your imagery is as realistic as possible. This exercise allows you to familiarise yourself with the area of the forthcoming competition.

“Find the first control leg on the map.* Study this area in as much detail as you can.*** Now sit back, close your eyes and visualise/image yourself running the leg to this control perfectly.********* If you need longer to finish your visualisation/ imagery then stop the tape now.* Your image should have been as complete as possible. Take a look at the map and see if you visualised/imaged the leg correctly.

Now take another minute to relax yourself again and then find control #2 on the map.******.....”

Repeat this procedure for another two or three controls. The next time you use this map start at a different control as this will ensure that your imagery experiences are varied.

Each “*” which appears in the text represents a 10 second pause, which you should include in your recording.

MARCH 2020 THE AUSTRALIAN ORIENTEER 29

NUTRITION

Nutrition Tips Victorian Institute of Sport When we think of Japanese food we often think of sushi Sushi originated a very long time ago in China as a means of preserving fish by fermenting it with rice and salt, after which the rice was discarded and not eaten. When the dish was introduced to Japan they took the concept further and started to eat the fish with the rice. They also started seasoning the rice with vinegar which allowed it to be edible straight away rather than waiting months.

Further development in the 19th century lead to placing fresh fish on top of seasoned rice, which we now call “‘nigiri sushi’ or finger sushi. With the intention of this being a snack or quick bite to eat on the go.

Now in the current time of eating sushi, it has developed to the next level of artful dining experience with influences from Westernised cultures. There are many fusion options available for the traditional sushi roll, like the Californian rolls that we can buy or make ourselves and enjoy.

Honey as a nutritional supplement Due to the potential health benefits and to offset the risks posed by supplement contamination, many athletes, practitioners and researchers espouse a “food-first” approach to sports nutrition. As honey is a natural substance comprised of ~80% carbohydrate (primarily fructose and glucose), and is known to possess antioxidant, antimicrobial, and antiinflammatory properties, there is good reason for its use as a nutritional supplement by people who exercise regularly.

Extra Virgin Olive Oil – Should I have it in my pantry?

Healthy fats are essential to an athlete’s diet as they boost energy intake and assist with countering the inflammatory effects of hard training. Aside from its fat profile, it is well established that Extra virgin olive oil (EVOO) has a multitude of health benefits for both athletes and the general population. These include: Provides a healthy source of energy for athletes requiring a higher calorie/kilojoule intake; Reduces symptoms of chronic inflammation from hard training and rheumatoid arthritis; Assists in improving the absorption of antioxidants and fatsoluble vitamins from foods; Contains a high proportion of monounsaturated fats which assists in reducing risk of cardiovascular disease, diabetes and obesity.

EVOO is the highest grade of olive oil extracted from the fruit of the olive tree without heat or chemicals. Unlike other oils that undergo an industrial refining process, this extraction process means that EVOO contains no trans fats (unhealthy fats).

AVOCADO! This is an incredibly nutrient dense fruit. Although avocados are high in fat, don’t shy away as they are full of unsaturated fats which help to keep you healthy as well as feeling full and satisfied. Avocados are also packed with almost 20 vitamins and minerals.

Just half an avocado contains: 6g of fibre; 20 % of your daily intake of the heart healthy monounsaturated fat; 36% of your daily intake of folate; Vitamins A, C, K, magnesium and potassium.

You can incorporate avocado into your diet by using it as a spread instead of butter. Smash it on toast in the morning, put it in your sandwich, wrap or roll or use it in a salad. Some people even add it to a smoothie!

Whole Grain Week It’s whole grain week! We know that we should be eating them but what do they actually do? Well they not only help with long term health like reducing the risk of cardiovascular disease, diabetes and cancers, but they help with maintaining a healthy weight, as they keep us fuller for longer and they are great for our gut. Grains provide us with fibre as well as 25 other vitamins & minerals like zinc and iron, plus energy and protein!

The average Australian only eats 21gm of whole grains daily, which is less than half the daily recommended amount of 48gm. Compared to the Danes, who eat nearly three times more than an Australian.

So let’s try and incorporate whole grain breads and cereals on a daily basis, like oats, buckwheat and freakeh. We can show you how to reach 48g daily. Here are some ways of being able to hit that target - all you need to do is select three of the following every day: ¼ cup cooked grains, including brown rice, whole-wheat pasta, or buckwheat pasta; 1 slice whole grain bread; 4 whole grain crackers, like vita-weats; ¼ cup whole grain cereals, like oats, muesli, or all-bran; ⅓ cup popcorn; 1 breakfast biscuit, like Weetbix.

There is a difference between whole grains and refined grains, which is important to remember. Whole grains are those that are minimally processed, and provide the most fibre and nutrients for our bodies. So the take home message is: the less refined, the more nutrients you will be receiving and the better for your gut they will be!

Capsicums

EVOO is safe, stable and desirable to cook with as it contains high levels of naturally occurring antioxidants. These antioxidants protect the oil from breaking down when heated.

Did you know that there are male and female capsicums?

True fact! Females have four bumps and are sweeter, which makes them better for eating raw. Males have three bumps and are better for cooking. But whether male or female, they all provide us with more vitamin C than an orange! Vitamin C is important for immune function and the absorption of iron, which is important coming into colder months where colds are more common.

So, what are you waiting for? Have it as a staple in your pantry and not only will you enjoy its beautiful flavour but all of its health properties too!!

So what does the evidence say about vitamin C and preventing a cold? When using vitamin C prophylacticaly in the general population, it can reduce a cold duration by 8%

30 THE AUSTRALIAN ORIENTEER MARCH 2020

ORIENTEERING AUSTRALIA NEWS

National Manager, Coaching Development appointed

O

rienteering Australia is pleased to announce the appointment of Newcastle Orienteering Club member Russell Blatchford as the new National Manager, Coaching Development.

Russell joins the OA High Performance team with a wealth of orienteering knowledge and extensive professional experience.

Before retiring in 2018 Russell was a secondary PDHPE Teacher for 36 years. As many orienteers in NSW will already know, Russell was a part of the NSW Schools Team and Development squad as its Assistant Manager and Coach, for six years from 2007. Along the way Russell also achieved his Level 2 Orienteering Coaching accreditation.

Russell will join High Performance Director, Steve Craig, Head Coach, Jim Russell, High Performance Administrator, Ian Prosser, and Manager, Coaching & Officiating Administration, Jim Mackay as part of the High Performance Group.

Russell can be contacted via coaching@orienteering.asn.au

Russell Blatchford.

OA Member numbers

Orienteering Australia Members analysis by State

OA Executive Officer, Paul Prudhoe, reports:

R

enewal rates increased in 2019, and the lapsed rates decreased which is good, however it should be noted that Orienteering still loses a significant number of members year on year. Do any of the States and their clubs have some good ideas as to how the lapsed rate can be further reduced?

Some States are still accepting renewals so the figures for 2020 are incomplete. However, they do include existing members who re-joined before 31st December 2019, and new members who joined in 2019 and took benefit of the 12+ months membership arrangements that most States offer when joining after 1st October. Similar charts will be provided for every future edition of the magazine.

1200

800 600 400 200 0 Members 2018

4000

70

3500

60

3000

Renewals % Lapsed % New %

40

New

Total 2019

1500 1000

10

500

0

0

2020

in adults and 14% in children. Although in trials involving marathon runners, skiers, and soldiers being exposed to extreme physical exercise and cold environments, taking vitamin C doses from 250mg/day to 1000mg/day has shown to reduce cold incidence by 50%.

Incorporating foods like capsicums, kale (Beyonce’s favourite vegetable), broccoli, brussel sprouts, papaya, strawberries, pineapple, kiwis, and oranges can be a good way of getting your vitamin C. Nutrition and adequate recovery go hand-inhand, so have you heard about the 3 R’s of recovery. They are a nutrition essential, so let’s dive in.

Previous Year Renewals Lapsed New TOTAL

2000

20

2019

Lapsed

2500

30

2018

Renewals

4500

80

50

ACT NSW QLD SA TAS VIC WA

1000

Orienteering Australia Members analysis 2018 - 2020

Orienteering Australia Members data as a percentage 2018 - 2020

90

1400

2018

2019

2020

What is Carb loading?

Carb loading is a strategy employed by athletes competing in endurance events to optimise muscle glycogen, the stored form of dietary carbohydrates. It can be done 1-3 days in the lead up to an endurance event and aims to optimise the amount of carbohydrate made available as energy, by increasing carb intake and reducing training (or carb use).

Carb loading is often mentioned as something to do before a footy game, a short fun run or gym session. For these shorter activities a good training diet and a carbohydrate-rich snack or meal beforehand suffices in getting you the energy you need to perform, and you can always top up during the event if you need.

MARCH 2020 THE AUSTRALIAN ORIENTEER 31

SPRINT O

Macedon Ranges Sprints I

n October & November last, Victoria’s Central Highlands club initiated a series of four Sprint events based on schools in the region. Most maps were drawn and courses set by juniors in the club, on small but complex school grounds at 1:2,000 scale. The Series dovetailed in with Melbourne’s Sprint into Spring series and a good number of Melburnians joined local orienteers in their quest to complete the well set courses. The longer courses had a map-flip so here we show two of the shorter courses at Gisborne Secondary College and Alice Miller School. A feature control at Alice Miller School was #13 which turned out to be a blue Police Box (or “Tardis”).

Plans are already afoot for another Macedon Ranges Sprint series later this year.

32 THE AUSTRALIAN ORIENTEER MARCH 2020

MARCH 2020 THE AUSTRALIAN ORIENTEER 33

SPOT the DIFFERENCE

Based on the controversial “XIQIAO MOUNTAIN” map used for the Middle Distance races at the IOF World Cup round held late last year in Foshan, Guangdong Province, China (see O-SPY in this edition), the map section has been re-drawn at a larger scale for this magazine.

MAP 1 is essentially a portion of the original map. MAP 2 contains 25 changes.

CAN YOU FIND ALL 25 ???

34 THE AUSTRALIAN ORIENTEER MARCH 2020

MTBO

ACT Mountain Bike Orienteering Championships Oct 18 – 20, 2019 REPORT: CAROLYN JACKSON PHOTOS: TOM DE JONGH – PhotosByTom.com.au

M

TBO in the ACT had been humming along nicely under the guidance of Julie and Sean Sunley. Prior to them moving there, MTBO had almost become non-existent. They had been putting on a high quality Championship weekend every year for several years.

Unfortunately when they left, things looked a bit dire.

However in 2018, enter the amazing Marina Iskhakova and her husband Fedor Iskhakov. Marina’s infectious enthusiasm has quite quickly built an even stronger scene bringing many foot orienteers along and expanding the events so there is now a quality and well attended annual series. The 2018 Championship weekend was excellent, but 2019 surpassed this and was as good a quality three events as you could hope for.

It lured a large NZ contingent and even overseas competitors who combined it with the Australian Championships MTBO carnival the following weekend in Maryborough Victoria.

New to Australia, the weekend kicked off with a Mass Start Championship on Friday evening with 88 competitors on a brand new map using parts of the huge Canberra arboretum and nearby

forest. Fast and furious with several loops coming from a pivot control so your brain had to work extra hard.

Great fun, great new map, terrific course setting by Jim Anderson ..... wow, what a start to the weekend!

The Middle Distance was staged on the well used East Kowen map with 102 competitors. However, encroaching logging and the endless single track means it is new each time, and Fedor set some really great courses which had a bit of everything. Challenging navigation in the single track and some big tough route choices.

Saturday night was the Championship dinner and prize giving.

The Long Distance was also on a well used area, but again, Jim Anderson managed to work some magic and make it totally new again. The map went further west than I had been before, and Jim even hand built and recreated kilometres of single track to create more great route choice and breathe some new life into the area.

Again, a good combination of long legs and plenty of route choice decisions with some short tricky single track legs to mix it up.

Greg Barbour and Craig Steffens lead off the M50 Mass Starters.

MARCH 2020 THE AUSTRALIAN ORIENTEER 35

MTBO

The longer courses went on an historic tour and took in the old Kowen Homestead and some fascinating ruins with fabulous views from the high paddocks.

Tim Hackney – a regular in the e-Bike class.

A really excellent weekend. Marina and Fedor have great organisational skills, are fantastic course setters (plus Jim Anderson), and Fedor’s technical skills with SI and results .... all backed up by a small but enthusiastic and highly competent team of orienteers, means ACT MTBO has come a long way.

Full results can be found on Eventor.

Ori Gudes in full flight.

Junior riders having fun at the Mass Start event.

... and they’re off.....

36 THE AUSTRALIAN ORIENTEER MARCH 2020

Karina Hanley (UK) heading off on the Mass Start

2019 ACT MTBO Championships MASS START – Course 1 & 2A East Stromlo 1:10000, 5m

2019 ACT MTBO Championships MIDDLE DISTANCE – Course 2 East Kowen Forest 1:10000, 5m MARCH 2020 THE AUSTRALIAN ORIENTEER 37

AUSTRALIAN MTBO CHAMPIONSHIPS

australian

c h a m p i on s h i p s 2019

Maryborough, VIC

2PHOTOS 5- 2 7 BY: O cDON tobe r 2 019 CHERRY & JASON ROGERS PHOTOGRAPHY

Ricky Thackray and Peter Swanson starting the Long Distance race at Dunolly.

Maya Bennette W12 winner at the Sprint

Shane Trotter and Steve Williams during the Sprint race.

38 THE AUSTRALIAN ORIENTEER MARCH 2020

Malcolm Roberts during the Sprint.

Kyla Moore W14 from New Zealand.

Waiting to start at Dunolly

Richard Robinson and Craig Steffens early on in the Long race.

Luke Haynes and James Robertson during the Sprint.

Heather Leslie won W60 Middle Distance.

Toby Cooper keeping an eye on son Patrick.

MARCH 2020 THE AUSTRALIAN ORIENTEER 39

O-SPY

No Snow for Ski-O

L

O-SPY

O-SPY

Robin Uppill OAM

C

ongratulations to Robin Uppill who has been awarded an OAM (Order of Australia Medal) for services to Orienteering in the Australia Day Awards for 2020.

Robin has encouraged orienteers in many States of this country and is always working to improve Orienteering, pass on her knowledge and make participation in this sport as great for the rest of us. Here is a copy of her achievements: MEDAL (OAM) OF THE ORDER OF AUSTRALIA – GENERAL DIVISION Dr Robin Katherine UPPILL, for service to Orienteering.

Orienteering Australia • Lead Organiser Australian Orienteering Championships 2018 • Director, Technical, 2009 – 2013 • Board Member, 2006 – 2013 • Former chair, IT Committee •C arnival Co-ordinator, Australian Orienteering Championships, 2002, 2008 Orienteering South Australia • Technical Officer, since 2013 • President, 2003 – 2005 •C o-ordinator, National Championships in South Australia, 2002, 2018 • Manager, SPORTident timing and recording system Other Orienteering positions • Founder, Top End Orienteers, 1985 • Co-founder, Townsville Orienteering Club, 1994 •Q ualified Event Advisor, International Orienteering Federation Awards and recognitions include: • David Hogg Medal for services to event management, 2016 •J ohn Hall Service Award for services to event management, Orienteering South Australia, 2006

40 THE AUSTRALIAN ORIENTEER MARCH 2020

ack of snow in Latvia has forced the IOF to move the Ski-O World Cup, Junior World Ski-O Championships and European Youth Ski-O Championships from Latvia to Sweden at the last minute. The events were scheduled to be held in Latvia from February 2 – 8, 2020, but large parts of Europe have had an extremely mild winter with little or no snow.

IOF Rule Change

U

se of maps at a scale 1:10,000 for Long Distance competitions at World Ranking Events (WRE) and regional Championships, without the need to apply for a rules deviation, has been approved by the IOF Council.

Tokyo 2020 organizers put price tag at ¥1.35 trillion;

T

okyo Olympic organizers recently announced they will be spending ¥1.35 trillion — about $AUD 18 billion — to stage this year’s Games.

Facebook

A

spokeswoman for Facebook has been reported as saying: “We don’t have a policy that stipulates that the information you post on Facebook must be true.”

Chinese team at 2019 CISM disqualified

T

he Military World Games (CISM) attracted 140 countries and nearly 10,000 participants to the Chinese city of Wuhan in Hubei Province last October to compete in all kinds of sports including militarily-relevant events such as parachuting and Orienteering, the last of which is where the real excitement happened.

In the first Orienteering races – Middle Distance – Chinese women finished first, second and fourth, and one of their male competitors came second, but some opponents felt something was awry. An IOF investigation found “extensive cheating by the Chinese team”, who had “markings and small paths prepared for them which only they were aware of”. They also received help from spectators if they looked lost. China was disqualified from the rest of the Orienteering competition, with the South China Morning Post brilliantly criticising the team for “losing its moral compass”.

IOF Secretary General, Tom Hollowell said: “The Military World Games is an event organised under the jurisdiction of the International Military Sports Council (CISM) but through a Memorandum of Understanding with IOF, the IOF rules govern the conduct of the Orienteering events. The IOF takes the actions of the Chinese team very seriously and is pleased to see that the IOF rules regarding the fairness of competition were enforced by the jury and CISM and that the best solution was found for those athletes who compete within the regulations of the sport. The IOF will be investigating together with CISM how sanctions may be applied to those involved in the improper activities.”

World Cup Round in China

T

he last Round of the IOF World Cup was held in Foshan, Guangdong Province, soon after CISM. While there was no evidence of cheating found there were some unexpected performances, both good and bad, by orienteers from several countries. In addition, the Middle Distance map was found to be sub-standard and unreadable in places causing some competitors to inadvertently cross forbidden areas. Several who were initially disqualified were re-instated on appeal. In the Sprint event some surprising results also raised eyebrows and the on-line discussion group Attackpoint lit up after the Sprint results were published.

IOF President, Leho Haldna, said in a part statement: “Members in our community and orienteering friends globally were surprised by race developments and final results.

Incredible improvement of technical skills and running speed of some athletes creates questions and we, the IOF, need to analyse the background for such unexpected performances from a few athletes. Our sport is based on three values – Inclusive, Sustainable and Ethical. There are understandable doubts that maybe some of our basic values were ignored by some athletes. Based on the information collected from various sources I hereby use my right in accordance with the IOF Code of Ethics, to report the matter to the IOF Ethics Panel and ask them to investigate possible violations of the IOF Code of Ethics at the IOF World Cup Sprint Final Event on 29.10.2019.”

The issue was discussed at the IOF Council in January where it was decided that a separate statement would be published in the near future.

Australian health professionals prescribing parkrun to boost health

L

ast year, a survey of almost 3,000 Australian-based health professionals revealed the extent to which patients are being signposted to parkrun events around the country, as an alternative to more ‘traditional’ medication or to complement existing treatment.

Almost 2,000 of those surveyed (69%) revealed they currently prescribe parkrun in a professional capacity, with 87% of those who don’t refer patients to parkrun stating that they would consider doing so in the future. parkruns are free, socially-focussed community events that take place in 365 parks and open spaces around Australia every Saturday throughout the year, coordinated entirely by volunteers. More than 600,000 people across the country have taken part as walkers, runners and volunteers since the first parkrun event launched in Australia in 2011.

Most parkruns are centred around a cafe or community meeting place where people are encouraged to get together afterwards for a coffee and a chat.

Rather like the regular Saturday morning “Coffee-O” events in Melbourne.

MARCH 2020 THE AUSTRALIAN ORIENTEER 41

O-SPY

IOF considers participation

by Russia

W

ADA has declared RUSADA non-compliant with the World Anti-Doping Code and recommended a ban of four years, effectively banning Russia from competing as a team in the Tokyo 2020 Olympics and Paralympics, and Football’s 2022 World Cup in Qatar. The decision by WADA has been appealed by RUSADA to the Court of Arbitration for Sport (CAS) and the IOF has been advised by WADA that a final decision about the appeal could first be expected in lateMarch/early-April 2020. Should the appeal be rejected the ban will take effect immediately.

For the IOF, only World Championships would be directly affected. Pending the CAS decision no applications for World Championships events will be accepted from Russia and the IOF will contact the Russian Orienteering Federation to discuss methods for clearing Russian orienteers to participate, as independent athletes, in accordance with the testing recommendations from WADA. Contact will be made immediately to allow adequate time for athletes for go through the clearance process.

Scout participation

I

n Melbourne, the Suburban Adventure Racing series is organised each summer independently of Orienteering Victoria. Courses are set preferably in parkland on large scale colour maps with some controls in safe streets when more distance is needed, and controls are a low-cost hybrid electronic system. The series typically runs for 25 weeks over summer and attendance at the events has been growing in leaps and bounds, mainly because most start locations are at Scout Halls and many of the Scout troops run barbecues to raise funds.

Many Scouts only attend when the event is at their Hall but the spin-off is that a growing number of young families are coming to many of the events at other locations. Average attendance at events so far this summer has been 270 with by far the majority being kids.

Suburban Adventure Racing SERIES 2014 to 2020 Average attendance per event across Series

300.0 280.0 260.0 240.0 220.0 200.0 180.0 160.0 140.0 120.0 100.0 80.0 60.0

2014-15

2015-16

2016-17

2017-18

2018-19

2019-20

Bob, the world’s smallest dishwasher

O

n display at a recent tech show in the US, it sits on the kitchen bench and only has space for two people’s tableware. Surely the sink wouldn’t take too much longer?

Bob is designed for studio apartments.

Goldseekers grow hazelnuts

Shetland Islands moved on maps

T

he UK’s Shetland Islands will now be moved to their correct position on maps. Until recently they were shown in a boxed-off section of maps, suggesting the islands were closer to Scotland than they really are.

J

ean and Basil Baldwin of Goldseekers OC featured recently on ABC’s “Landline” in a feature on growing hazelnuts. In the scheme of things they’re a small producer but they seem to have developed a good market for their nuts.

Quotes of the Year inner of D21E at the 2019 O-Ringen 5-Days, Sweden’s Tove W Alexandersson, said after the last race: “I focused on doing a great stage map-wise and saved some power for my head.”

This quote ranks well with one from Karolin Ohlsson (SWE) a couple of years ago: “For success in Orienteering you must be calm in head and fast in legs.”

Or, from George Burns: “By the time you’re eighty years old you’ve learned everything. You only have to remember it.”

Basil & Jean Baldwin on ABC Landline.

42 THE AUSTRALIAN ORIENTEER MARCH 2020

2020 North American Orienteering Championships and World Rogaining Championships Merv Trease and Vic Sedunary recently returned from a trip to California, USA, when they were invited by the International Rogaining Federation (IRF) to undertake an advisory role for the 2020 World Rogaining Championship (2020 WRC) event to be held in the Lake Tahoe/ Truckee region on 1st and 2nd of August 2020.

T

he 2020 WRC will be the culminating event of a two-week program of Orienteering events commencing in the San Francisco Bay area and progressing to the Lake Tahoe/Truckee area at the North Star Ski region. The Orienteering program will include the North American Championships for Long, Middle & Short distances and Relays, with all except the Relays being World Ranking events.

In our role as advisers for the IRF we undertook the following:

• Provided advice/suggestions to the American setting team on the proposed Rogaine map and on course planning;

• V isited all proposed control sites on the course to verify and tag their position and take co-ordinates to enable them to be re-established after snow melt for the 2020 WRC event.

We also took part in the North American Rogaining Championships in California which were held while we were undertaking the advisory role. This event was used by the 2020 WRC setting team to test their

proposed registration and administration procedures, all of which worked well.

What we found on site:

North Star is a ski resort with terrain typical of a ski area, ie. features are rounded rather than intricate, but there are lots of contours and many wonderful views. While Google Earth gives some indication of the terrain, it does not depict the verticality which in a ski resort can be substantial, as those who attended the 2019 WRC in the Spanish Pyrenees will attest to. The North Star ski area makes up a small portion of the overall Rogaine map with the remainder being primarily open pine forest with some areas of scrubby understory and a number of granite outcrops. The Rogaine map was found to be

very accurate in terms of contours, vegetation detail and track locations.

In the summer, North Star is a mecca for down hill bike racing. The down hill tracks are centred around the ski lifts, however there is also a multitude of bike tracks of various grades over the remaining map area for the mountain bike enthusiasts. Most of these tracks have been included on the map.

In fact, there are so many tracks in some areas that navigation using the tracks will be quite demanding, particularly during the night. For those rogainers with a passion for mountain bike orienteering and riding, the rogaine map will provide a great basis for exploring the North Star region, after the Rogaine of course.

While at North Star we spoke with a number of orienteers who were setting the other events in the Lake Tahoe region. There promises to be a mix of terrain for these events similar to what will be experienced with the Rogaine.

We had a delightful 10 days of walking within the Rogaine area. The weather was sunny for most of the time with only one afternoon of rain. The North Star/Lake Tahoe area is a great centre from which to explore and to experience the sights and activities offered.

For more information on the California Orienteering Festival and to register for the events, visit www.cal-o-fest.com.

MARCH 2020 THE AUSTRALIAN ORIENTEER 43

KAY HAARSMA

I

f you haven’t been to Alice Springs you haven’t seen the real Australia. Cities are the same worldwide but the Red Centre, the desert and outback living is unique.

There is the wide Todd River in the middle of town but it rarely flows.

The locals celebrate this with the Todd River regatta, having races on it in boats with the bottoms cut out! You will get to run across this sandy expanse in at least one of the O events.

This will be Orienteering’s 3rd participation in ASMG. Given that the organisers come from 1500 kilometres away (Darwin & Adelaide) there is no guarantee that orienteering will be involved in every games, so come and enjoy Red Centre orienteering while you can.

Orienteering events: Sunday 11th Oct - 8.30am: Sprint Foot Orienteering, traditional line course where you get controls in numerical order. Location tbc. Great area whichever one we choose.

Monday 12th Oct - 4.30pm: Mountain Bike Orienteering, (score event), Alice Springs Telegraph Station Historical Reserve. A huge map with a mixture of world class single-track and fire roads. Solo / Pairs. Bike hire available. Some mapboards available for loan / make your own.

Wednesday 14th Oct - 7.30am: Bush Foot Orienteering, modified score type event. Alice Springs Telegraph Station Historical Reserve; (different map to that for MTBO). World class terrain; giant boulders but runnable in between, plus some open country, so suitable for all experience levels.

Wednesday 14th Oct - 7pm: Night Foot Orienteering, modified score event. Alice Springs Golf Club. This is a world famous golf course, due to the scenic nature of green fairways in the desert surrounded by rocky spurs and red cliffs. A privilege to run on – remember your headlight / torch. Relax in the golf course restaurant with a meal afterwards while presentations take place.

Age classes: 30 – 39; 40 – 49; 50 – 59; 60 – 69; 70+ Accommodation: The Masters is a hugely popular event.

There are plenty of caravan parks to cater for a caravan / motor home. However if you want a bed in a motel or airbnb, best book NOW. 44 THE AUSTRALIAN ORIENTEER MARCH 2020

Getting there: It’s a long drive so consider having an extended break and exploring all the waterholes, gorges and walking tracks in the East & West Macdonnel Ranges.

Do some of the Larapinta Trail; ride a bike on the bitumen bikepath that meanders through bush to Simpson Gap …..

Enough there to keep you occupied for weeks.

Flying to Alice is an easy option. No need to hire a car, as there is a 15 minute shuttle bus that will drop you at your accommodation and then the events are an easy two kilometres walk (max) from the centre of town. Book flights NOW as it is a popular time.

Other sports: 36 in total – get involved.

Masters mile run; track & field, cross country run; 3 mountain bike events, road cycling, triathlon & duathlon; shooting; go karting; swimming; table tennis; badminton; netball ……

There is an big opening ceremony, with a march with competitors under their main sport banner; food and music and also a quality closing party again with music.

For more information: Kay Haarsma - kayhaarsma@hotmail. com 0403 565 534

2020 National High Performance Squads Announced December 2019 Elite High Performance Squad

High Performance Squad

National Development Squad

Australian Junior Development Squad

Targeted Talented Athlete Group

Aston Key

Bridget Anderson

Rachel Effeney

Ella Cuthbert

Ellen Currie

Henry McNulty

Grace Crane

Caroline Pigerre

Mikayla Cooper

Julia Gannon

Simon Uppill

Mary Fleming

Vanessa Round

Ellie De Jong

Nina Gannon

Natasha Key

Anna Sheldon

Abigail George

Justine Hobson

Belinda Lawford

Oliva Sprod

Zali McComb

Tara Melhuish

Asha Steer

Joanna George Mikayla Gray

Krystal Neumann

Lanita Steer

Zoe Melhuish Arabella Phillips

Mason Arthur

Aislinn Prendergast

Natalie Miller

Robert Bennett

Emily Sorensen

Toby Cazzolato

Andrew Barnett

Jarrah Day

Caitlin Young

Samuel Garbellini

Matthew Crane

Martin Dent

Matt Doyle

Tomas Krajca

Patrick Jaffe

Kerrin Rattray

Brodie Nankervis

Toby Wilson

Ryan Gray

Dante Afnan Angus Haines Alvin Craig Duncan Currie Daniel Gray Thomas Garbellini

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The UK’s Orienteering Magazine Packed with maps, event reports, coaching tips and advice, MTBO, Mountain Marathons/Rogaining, Competitions and much much more.

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46 THE AUSTRALIAN ORIENTEER MARCH 2020

This issue’s Victorinox Award goes to Robin Uppill for her services to Orienteering celebrated by her Order of Australia Medal (OAM) award in the 2020 Australia Day honours (see item in O-SPY). Robin will receive a Victorinox Handyman which includes 24 tools and features – retail value $139.

Top Events 2021

2020 March 7-9

2020 Melbourne Sprint Weekend Melbourne, Victoria www.vicorienteering.asn.au/msw

January 9-17

April 10-13 (Easter)

AUS 3 Days Orange, NSW

May 1-5

April 2-5 Easter May 13-16

Asian Orienteering Championships, Korea World Orienteering Day

May 13-19 June 12-14

June 13-14

June 19-22 June 26 - Jul 3

May 22-29

Singapore Orienteering League (WRE) Woodlands Stadium www.runsociety.com/event/ singapore-orienteering-league-june/ Arctic Circle Jukola Relays Rovaniemi, Finnish Lapland. www.jukola.com/2020/en/

June 10-18

June 19-20 July 5-9

2020 EYOC Salgótarján, Hungary JWOC 2020 Gebze, Kocaeli, Turkey jwoc2020.org/

July 15-25

June 28July 3 July 5-10

Kainuu Orienteering Week Suomussalmi, Finland Fin 5 Kuusamo, Finland www.ruka.fi/en/fin5

July 18-24

July 7-11

Sprint WOC 2020 Denmark (near Velje, Jutland) woc2020.dk

Aug 28-29

July 19-24

O-Ringen Uppsala, Sweden

Sept

July 21Aug 2

California O Festival San Francisco & Lake Tahoe www.cal-o-fest.com

August 7-15

WMOC 2020 Košice, Slovakia www.wmoc2020.sk August 8-9 QLD Long Distance Championships, Stanthorpe eventor.orienteering.asn. au/Events/Show/9390 August 17-23 WMTBOC & JWMTBOC 2020 Jeseník, Czech Republic Sept 9-13

Sept 29Oct 1

World Masters MTBO Champs Lahti - Heinola, Finland 2020 Australian MTBO Champs Kuri Kuri, NSW, ausmtbochamps.com 2020 AUS Championships Launceston & St Helens,Tasmania www.aoc2020.tasorienteering.asn.au 2020 AUS Schools Championships St Helens,Tasmania

Sept 29Oct 1

2020 Turbo Chook 3 Days St Helens,Tasmania

Oct 10-17

Alice Springs Masters Games

late November Dec 27-31

MELBOURNE City Race 2020 www.melbournecityrace.com.au Xmas 5 Days NSW www.onsw.asn.au/

Sept 18-20

Sept 26Oct 4

July 11-18

OCEANIA NZ 2021 Canterbury region, New Zealand oceaniao.nz/ AUS 3 Days, Queensland WMMTBOC Slovenia WMOC & World Masters Games Orienteering near Kobe, Kansai Prefecture, Japan www.wmg2021.jp/en/ WMTBOC & JWMTBOC Kuortane, Finland www.wmtboc2021.com 2021 Jukola Relays Mynämäki, SW Finland Forest WOC 2021 Mladá Boleslav, Czech Republic 2021 World Games Birmingham, Alabama, USA www.theworldgames2021.com/ O-Ringen Are, Sweden JWOC 2021 Aguiar da Beira, Portugal 2021 Australian MTBO Champs Brisbane, QLD ausmtbochamps.com AUS Championships Victoria

2022 June 26July 3 July 9-13 July 19-27

WMOC 2022 Vieste (Gargano, Puglia) Italy Sprint WOC 2022 Edinburgh, Scotland JWOC 2022 Romania WMTBOC & JWMTBOC Sweden

Advertise your event You can have a 6 x 9 cm colour event ad for just $50 Send artwork to The Editor: mikehubbert@ozemail.com.au MARCH 2020 THE AUSTRALIAN ORIENTEER 47

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