The Australian Orienteer – December 2020 by Orienteering Australia

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ORIENTEERING AUSTRALIA

The President’s Page BLAIR TREWIN

his has been a year like no other and it has been an Orienteering season like no other. The major events of the season fell by the wayside (as it turned out, a storm and fire might have claimed the Australian Long Distance Championships had COVID not done so first), but there was more orienteering in the second half of the year – outside Victoria at least – than might have been expected at one point. Particularly pleasing was that in most places which were able to run events, the turnout has been better than for equivalent events in recent years – many sports have been concerned that once people get disconnected from their sport they won’t return once things restart, but there is no sign of that happening for us. It’s also been the year when technology has come into its own, with MapRun and similar facilities allowing for virtual permanent courses when events weren’t possible, and then making the restart smoother once they were. Several of the States managed to run State Championships, and Queensland seem to have found somewhere pretty special for theirs (“as good as Cascades” was the chatter from up north) – something for the rest of us to look forward to when we get a chance to head up there. Flexibility has been a key this year. The willingness of States to be flexible has enabled us to rearrange the major events calendar with (hopefully) no-one missing out, and we’ve also seen numerous creative solutions to the problem of only being able to have a limited number of people in the one place at the one time. Hopefully 2021 will be a less disrupted year than 2020 has been (although I suspect the international calendar is still going to be patchy or non-existent), but we are still going to need to be flexible to run everything we would like to.

This year has also provided a severe test of how well sporting organisations are run. We’ve ended up coping reasonably well financially for the most part at both National and State level, with the help of federal and State government support, whereas many other sports had to shrink themselves in a hurry. We have taken advantage of a year when not so much has been happening ‘on the field’ to do a lot of work on our underlying infrastructure, including updating our coaching curricula (where Brodie Nankervis has done a lot of good work) and preparing new Sporting Schools programs. Something else we’d normally have at this time of year is the Orienteering Australia annual Conference. That isn’t happening this year either (subjecting people to two full days of Zoom probably qualifies as cruel and unusual punishment), but we are replacing it with a series of online workshops which will hopefully give some issues that sometimes gets relegated to afterthoughts the chance to have a proper discussion. Managing risks is one area which will definitely be at the forefront this year. I wish everyone all the best for what will hopefully be a reasonably normal summer season (it should, at least, be less smoky than last year). We look forward to seeing you all in 2021, in more normal circumstances than has been the case this year.

Photo: Tony Hill

DECEMBER 2020 THE AUSTRALIAN ORIENTEER 3

AOC 2021 - AUSTRALIAN ORIENTEERING CHAMPIONSHIPS

Australian Orienteering Championships 2021 – Sept 25-Oct 3 – Launceston & St Helens, Tasmania Australian Schools Orienteering Championships 2021 – Sept 28-30 – St Helens, Tasmania Turbo Chook 3 Days 2021 – Sept 28-30 – St Helens, Tasmania

2021 Round 1

March 13-14

Ballarat Vic – Eureka Challenge - Sprint, Middle, Hagaby Long (JWOC and WOC trials)

Round 2

April 2-5

Molong NSW – Easter 3 Day – Sprint, Middle, Long, multi-day (JWOC and WOC trials)

Round 3

April 24-25

Renmark SA – Middle, Long (WOC trials).

Round 4

May 15-16

Broulee NSW (ACT event) – chasing start Middle, Relay

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4 THE AUSTRALIAN ORIENTEER DECEMBER 2020

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 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

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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: Stephen Goggs, 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: Julian Roscoe secretary@tasorienteering.asn.au Top End Orienteers (Northern Territory): PO Box 39152 Winnellie NT 0821. Secretary: Susanne Casanova topendorienteersNT@gmail.com

NEXT ISSUE DEADLINE

January 15. Time-sensitive: Jan 22

ISSN 0818-6510 Issue 4/20 (no. 199) DECEMBER 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: January 15; Time-sensitive – January 22. 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 NSW JUNIORS......................................... 7 QLD JUNIORS......................................... 12 VIC JUNIORS.......................................... 15 ACT JUNIORS......................................... 16 N O R W E G I A N S P R I N T S .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 8 N U T R I T I O N .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 0 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 6 . . . . . . . 2 2 COVID-19 CSIRO REPORT........................... 27 SPORTIDENT NEWS.................................. 28 SA MTBO CHAMPIONSHIPS........................ 30 W A M T B O C H A M P I O N S H I P S .. . . . . . . . . . . . . . . . . . . . . . . 3 2 “J E F F ” C A R T O O N . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 5 SWISS O WEEK 2019................................ 36 V A L E T E R R Y M U R P H Y. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 1 SPORTING SCHOOLS................................. 42 S P O T T H E D I F F E R E N C E .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 3 O - S P Y.. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 4 TOP EVENTS........................................... 47 Cover photo: West Australia’s Henry McNulty – Norwegian Sprint Championship winner. Photo: Erik Borg. DECEMBER 2020 THE AUSTRALIAN ORIENTEER 5

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6 THE AUSTRALIAN ORIENTEER DECEMBER 2020

NSW JUNIORS

NSW sub-juniors running Metro League! BY IAN JESSUP ONSW METRO LEAGUE CO-ORDINATOR

etrO League is the ideal vehicle to transition from Street/Park Orienteering into bush orienteering.

Divisions 1-3 are Hard courses where the terrain permits, and Divisions 4-6 are Moderate. Division 6 was introduced in 2020 and is on the Easy side of Moderate, with a winning time of around 30 minutes.

Along with tentative adults taking their first step in the bush, or older orienteers enjoying a shorter course, we have been thrilled by the number of juniors having a crack this year. And when I say juniors, I mean sub-juniors!

I only realised just how young some of them are when it came to compiling the match results afterwards (due to COVID we have not had the usual results boards on display at events). Here we look at a few of the brave kids who have taken up the challenge of MetrO League.

Rory.

Although I had not run a Moderate course before, I was eager to give it a go. I started out doing the String courses when I was very young, such as the JK in Scotland in 2011 aged 5 months [not that I remember that one].

Rory Shedden (SHOO, age 9) In Round 1, Rory was fastest in his combined SHOO-IKO team with 9 points, zipping around the 2.7km course at Fred Caterson Reserve in 44:19.

With two very good orienteers as parents, Rory has been doing O since he could walk. He’s also the current ONSW M10A Orienteer of the Year. Here he takes up the story…

“At the start of the 2020 MetrO season our SHOO-IKO team captain was looking for runners and asked my parents if I would be happy to have a go at Division 6.

Since then I have moved on to Very Easy and Easy courses which I have been doing by myself for nearly 2 years. Taking part in Score courses like the SHOO Summer Saturdays and Barbara Hill’s SOS series last summer helped my route choices. Having seen and heard my dad looking at his maps and heard him talking about the mistakes he made gave me confidence with the controls that were not on tracks.

The Sydney MetrO League is a club-based competition in which teams of 5 compete against one another. Each match has 10 runners (5 from each club). The fastest runner in a match scores 10 points, the second fastest 9 etc. The team with the higher total wins the match. For example: Division 1

Round 5

6.4km

Lansdowne

18/10/2020

GO Goannas Name Peter Annetts Michael Ridley-Smith Andrew Smith Armands Teteris Toby Wilson Total

Time 60.28 65.33 63.18 62.58 44.28

Points 5 1 2 3 8 19

Big Foot 1 Name Andy Simpson Alastair George Bart Vonhoff Ewan Shingler Greg Barbour Total

Time 59.07 41.57 60.33 44.01 57.23

Points 6 10 4 9 7 36

Bennelong Name Richard Morris Clyde McGhee Melissa Thomas Richard Pattison Joel Putnam Total

Time 57.41 59.2 64.04 64.18 69.47

Points 10 8 7 6 4 35

WHO Evers Name Niamh Cassar Dan Smith Vivien de Remy James Macquillan Selwyn Sweeney Total

Time 84.08 70.29 81.42 58.12 69.13

Points 2 3 1 9 5 20

Division 6

Round 5

2.7km

Lansdowne

GO Geckos Name Arthur Lusher Liz Bulman John Giles Mark Lusher Barbara Junghans Total WHO 5 Name Savanna Sweeney Barry Pearce Justine de Remy

Total

Time 55.17 53.48 52.37 42.52 73.2

Points 3 4 5 9 2 23

Time 48.3 93.51 68.34

Points 10 1 7

SHOO-IKO 5 Name Rory Shedden Lyn Malmgron Martin Cronin James Stuart Emily Cannings Total Big Foot 4 Name Keith Goode Angela Haynes

Total

18/10/2020

Time 47.1 75.45 47.4 41.08 46.02

Points 7 1 6 10 8 32

Time 60.38 51.39

Points 8 9

DECEMBER 2020 THE AUSTRALIAN ORIENTEER 7

Boulder

Earthbank

On the day, I remember being nervous Boulder cluster / field at the Start of theOpen Castle Hill event, butPole I was OK after I had found the Open with trees /pit / depression first couple of controls. Things got a little bit challenging Man-made object(s) Forest open (no colour) halfway around when it took me 12 minutes to find control Distinctive tree/Log #6 but once I had found that one I was OK again and Slow Termite mound managed to get around without mis-punching [which is Difficult something my dad does quite rock often!] Scattered / pipe Impassable Road I was really excited and proud to find that I had finished Buildings 4th in the Division and had helped our team. That gave me Tracks/Minor tracks Paved areas confidence to know I could do it again. Watercourse/Fences

Residential

I enjoy running and like feeling Rockthe faces / CliffsI get when I find myOut of bounds way around what for me is a hard course. I am learning how Rough open to use a compass and I want to learn more about navigating off the tracks in the bush so that 0 I can eventually beat my 500 parents! I also need to review my mistakes so that I can learn and improve more, and I hope one day to make it into Scale 1:7,500 - Contour Interval 4m the NSW schools team.” If not for missing Round 4 due to COVID, Rory may well Course Closure 12:00 have taken out the individual medal for most points in Wet feet possible if Division 6.

crossing Cattai Creek.

Round 1 Div 6Take care! Cattai Creek Graveyard Slippery rocks. 1:7500

Arthur.

As it was, his SHOO-IKO team won the Division 6 Round 5 Final against Garingal 32-23. Rory scored 7 points in that match.

Arthur Lusher (GO, age 11)

SAFETY HEAD EAST

EMERGENCY 0414 293 038

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8 THE AUSTRALIAN ORIENTEER DECEMBER 2020

Arthur is the surprise packet. He was in the Garingal Division 6 team and led the individual points tally going into the Final. He scored 3 in the Final to surrender the medal, no doubt fatigued from doing a 6-hour rogaine the day before. What an effort to finish all 5 MetrO League events for such an inexperienced orienteer!

He and dad Mark only got into Orienteering in 2018 when Justine de Remy’s dad Vivien suggested they try an SOS event at Twin Creeks Reserve in 2018.

“We haven’t looked back,” said Mark. “Now we go to SOS every Saturday, MetrO League, Sydney Summer Series, and we even get involved in rogaines as well.”

When SOS events are held at schools Arthur was comfortable doing the courses on his own. However, during bush season he would run the courses with Mark.

Rock detail not mapped

ERS INC

ert

Legend

Gilb

NSW JUNIORS

“After a few poor orienteering decisions on my part, Arthur was keen to run the bush tracks on his own,” explained Mark. “So, I would let him make all the decisions and just tag along behind. When I was confident in his orienteering skills, I was happy to let him go on his own. I would always ask the organisers beforehand whether there was © Western & Hills anything Arthur needed to be careful of.

Orienteers, 2020

Arthur would always do the SOS Short course and I would do the Long. We would generally finish about the same time. Now, Arthur

Metroleagu Division 6

2.7 k

Start:

1 122 N end of ditch 2 102 Gully

3 118 Man-made featu

Round 5 Div 6

4 117 N Man-made fea

Boggabilla Landsowne Park 1:7500

5 123 Man-made featu

3 9

gets a little impatient with me because he has to wait 15 minutes for me to finish.”

Arthur was really keen to take it to the next level so when they heard about the new Division 6 MetrO League they thought he should give it a go. After the first event Jamie Kennedy was really impressed with Arthur’s 4 points and said he’d love to have him back again.

“The MetrO League courses tend to be a bit more challenging than the SOS short courses,” says Arthur. “The best thing is being able to go orienteering on Saturdays and Sundays! It’s also great exploring new parts of Sydney where we haven’t been orienteering before.” Next on Arthur’s radar is getting involved in the NSW Emergency: Junior Development squad and some NSW State League Events.

0424720165

For Arthur’s birthday this year he got an SI Air. He’s sure this helps him get a few extra points for GO in the MetrO League!

pretex Jim Russell

Ph. 0411 125 178 jymbois@gmail.com

Round 2 Div 6 McComb Hill 1:7500

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Metro 3 Sun 16 Aug 2020 NSW JUNIORS

Justine legend de Remy de Courcelles (WHO, age 8) contours

And now to the ‘baby’ of our featured trio. embankment

mound(s), Justine has high beenpoint doing the MINI course at pit, drain entrance(s) Safety East to path or road SSS for some years now with mum or bearing dad depression - large, small shadowing, along with Very Easy at line termite mound events. unsealed road tracks Her mum Emmanuelle offered for Justine minor, indistinct tracks to do Division 6 in Round 4 at Scheyville fences, impassable National Park ..… forgetting there were roads & paved areas Very Easy and Easyobject courses on offer. Justine man-made/special powerline, agreed and tower(s) then was adamant that she should Impassable rock face not be shadowed!

4 6

passable rock face

Dad Viv-says: was probably the boulder large,“Scheyville small perfect locationarea to try a course on her own. rocky boulder boulder cluster The terrain is very open which allows you tobare seerock many features, there are many ruins out of bounds that are easy to spot, and the openness of the creek low vegetation watercourse means that you can see other orienteers almost all the time so you know marsh pond is always help available. Also because there distinctive & fallen tree Emmanuelle and of the COVID protocol, Ibuildings, were bothcanopy on our course when Justine was private property doing hers so there was a chance to see her. I saw her twice.” vegetation:

3 8

run Justine told us: “I wanted to do something slow run a bit harder which would shape me up and walk help fight me grow my navigation skills. I found itopen fun area and exciting to be able to go out into the bush/very tall grass and do Division 6 by rough open area open land with myself.”

scattered trees

Her parents make her navigate on MINI courses at Summer Series (last season she did a few without being shadowed) and SOS. She sometimes practises when they go bushwalking or rogaining.

Justine.

Round 3 Div 6 Smiths Creek 1:10000

I see from her splits that she only blew out on one leg, losing 10 minutes. What went wrong here?

Punch Boxes

Justine: “I started off by cutting across the tall grass and then appearing next to Copyright a pond. I actually saw a control there but it was the wrong one. So, I Highlands joined theOrienteers Southern track then followed it to the edge of the scrub because control was in the scrub. July#5 2020 But then went back to check one more time the first control. Tried following the scale and 1:10,000 trail again and I headed towards the thick scrub/bush then fought my way towards the control.” What’s next on Justine’s radar?

100

200

300

400

500m

contour interval 4 metres

Justine: “I will probably keep on going with Division 6 and then once I am If emergency phone 0411 100 478 confident with navigation I will change to Division 5 and so on. In Summer Series I will maybe start doing the score course shadowed by my parents.”

Viv adds: “It is probably not a coincidence that as she wanted to do her course by herself, Justine has also asked us for the last few weeks to meet us up the hill from school rather than being picked up at the school gate. Looks like walking to school is good for the development of young orienteers!” 2020 has been a wretched year due to COVID, so it’s nice to be able to report on some really heart-warming achievements like these three tyros.

10 THE AUSTRALIAN ORIENTEER DECEMBER 2020

Scale 1:10000 100

200

300

400

500m

Contour interval 2m Round 4 Div 6 Scheyville National Park 1:10000

N Magnetic north

2 3

6 7

MAPPING & COURSE SETTING SOFTWARE

Arthur 2020.

Rory (Left) with his winner’s medal.

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PO Box 625 Daylesford VIC 3460 Ph. +61 3 5348 3792 info@ocad.com.au DECEMBER 2020 THE AUSTRALIAN ORIENTEER 11

QLD JUNIORS

QLD Honour Team MARION BURRILL – PHOTOS: KEN LAWS & MARION BURRILL

n this strange and difficult year Queensland has definitely had a better time of things than a lot of other places in Australia and indeed the world. We’ve been back to some fairly serious Orienteering since around August and have managed to squeeze in some late events without too much heat in the day. The recent QLD Championships near Stanthorpe in mid-October were a great success on a new Geoff Peck map which had it all! This was the final selection event for our ‘QLD Honour Team’. A lot of our QLD Juniors continued to orienteer whenever possible throughout 2020, although there were a few notable absentees. Some of these had focussed on other sports and activities closer to home, particularly some of the girls. All of our training camps were cancelled so maybe some of the social interaction which camps create was sorely missed. Overall, considering the circumstances, we are very happy with the skill and dedication shown by this young and enthusiastic group of orienteers. May 2021 be a new and better year!

Queensland Schools Orienteering Honour Team 2020 Senior Boys: William Cox Samuel Garbellini Lochlann Hogan Ewan McFarland Oliver Schubert Reserve: Rubin Smyth Senior Girls: Mikaela Gray Laura de Jong Junior Boys: Dylan Bryant Miles Bryant Paul Garbellini Joshua Newnes Jack Reinbott Reserves: Hugo Taunton-Burnet Lachlan Moore Junior Girls: Sara Garbellini Ariona Laws Cassy Reinbott Xanthe Schubert Eve Tague

Relay Day 2019 (photo Tom de Jongh).

Ewan McFarland. 12 THE AUSTRALIAN ORIENTEER DECEMBER 2020

Lochlann Hogan.

Marion Burrill.

Junior Girls - Eve Tague, Ariona Laws & Cassy Reinbott.

Samuel Garbellini.

Jack Reinbott.

Dylan Bryant.

Juniors - Joshua Newnes, Lachlan Moore, Paul & Sara Garbellini.

William Cox. DECEMBER 2020 THE AUSTRALIAN ORIENTEER 13

QLD JUNIORS

Queensland Juniors Goals for 2021 JUNIOR BOYS: Dylan Bryant: I aim to have a clean run in all races and let the results sort themselves out. Miles Bryant: My goal is to beat Dylan. Paul Garbellini: I want to come top 15 in a school’s event and beat Dylan. Joshua Newnes: I would like to improve my navigation in tricky terrain. Jack Reinbott: I want to make the QLD team, improve navigation skills, and not get lost! JUNIOR GIRLS: Sara Garbellini: I want to improve my orienteering. Ariona Laws: My goal is to be good at Moderate Courses and try a few Hard courses. Cassy Reinbott: I want to be faster than my brothers. Xanthe Schubert: My goal is to make the QLD team next year with both of my brothers, Gabe and Ollie. My second goal is to come back with more scratches than Ollie.

Lochlann Hogan.

Eve Tague: My goal is to make it to AUS Championships next year and to party hard at the awards night! SENIOR BOYS: William Cox: My goal is to get the fastest finish split in any event! Samuel Garbellini: I’d like to make the Australian Honour Team Lochlann Hogan: My goals for orienteering are to not mispunch and navigate better. Ewan McFarland: My current goal is to get to as many events as possible. (Ewan comes from Narrabri in NSW and boards in Warwick). Oliver Schubert: Goal 1 – To beat Sam in as many National events as possible (if I make the team). Goal 2 – To come top 3 in the Senior Boys Relay 2021. SENIOR GIRLS: Laura de Jong: I would love to place at ASOC 2021 and in the AUS Middle, and take 1st place for the QLD Senior Girls Relay Team. (Let’s aim high!) Mikaela Gray: My goal is to improve speed on long style events.

Oliver Schubert. 14 THE AUSTRALIAN ORIENTEER DECEMBER 2020

VIC JUNIORS

VIC Juniors in Lockdown BRUCE ARTHUR

his season has been like no other for Victorian Juniors. In fact, for many Melbourne residents, there has been no Orienteering season at all. Almost every part of life has been turned upside down. Students have been at home since early March, with 21 weeks of remote school. Kids in some States were at home for a week or two, or maybe just had to use hand sanitiser at school a couple of times. Victorian kids lost more than six months with their friends, and those in Year 12 will never ever get those opportunities back.

Xanthe & Oliver Schubert.

During the Term 3 holidays, our juniors usually look forward to competing with friends at the Australian Schools Orienteering Championships. Instead, Melbourne residents were confined to a tough, “stay at home” lockdown, with a curfew and one-hour limit for exercise. Many look forward to another opportunity in Tasmania in 2021, but we feel for all Year 12 students across Australia who will not get that chance. The Victorian team thank Archie Neylon, Mason Arthur and Sally Barlow for their involvement in our schools team. We wish them well in their final exams, and look forward to supporting them to continue their Orienteering career after school.

Any sort of activity has been severely restricted since July. Some took the opportunity to get out of the house for an hour a day and run within their 5km radius restrictions. Some were lucky enough to have a park to exercise in, but most did not have access to any Orienteering maps. Some chose to get their fix with online Orienteering games such as Catching Features, Minecraft Orienteering and RunningWild. Juniors living in regional Victoria have enjoyed a little more relative freedom. Bendigo orienteers managed to conduct a few minor events in the forest, although there were many restrictions and strict limits on numbers.

Miles Bryant, Adrian Garbellini & Dylan Bryant.

Zoom, Skype and MS Teams have become the go to Apps in 2020, and all of the kids are now experts in online video chats. The Victorian juniors have kept in touch with a few Kahoot! online quizzes throughout the year. In September the kids enjoyed a national schools quiz with participants from WA, SA, Tasmania, ACT, Queensland and Victoria. This was enjoyed by all, but the kids can’t wait to see their friends again in real life, rather than just on a video screen.

Laura de Jong & Mikaela Gray (Senior Girls). DECEMBER 2020 THE AUSTRALIAN ORIENTEER 15

ACT JUNIORS

2020 in the ACT DAVID STOCKS (PHOTOS BY ELLA CUTHBERT, JOHN HARDING, DAVID STOCKS, TOM DE JONGH AND BOB MOUATT)

he beginning of our Orienteering year in ACT was a fun one. With our scholar Frodo from Poland, we enjoyed many fun activities and events, including the incredibly official ACT Night-O Championships held on the rocky Cooleman Ridge in March. There was a frenzied mass start, then dozens of headtorches running in every direction across the hillside as we struggled to work out our forkings. When we eventually worked out which way was up and found our way to the Finish, prizes included very retro orienteering textbooks and baked goods for the lucky few.

Eventually however, the pandemic hit and our scholar was forced to say an early goodbye. Originally planned by Frodo as an Easter training camp for our aspiring juniors, we instead participated in a consolation camp in Wagga, revisiting the incredible terrain from Schools last year. With our scholar having hastily run away, Ella Cuthbert did an amazing job overseeing the camp, making it a great time of learning and bonding while always 2m apart.

16 THE AUSTRALIAN ORIENTEER DECEMBER 2020

As restrictions grew, we tested many new training strategies, from zoom intervals to week-long training courses using tapes or reflectors. Luckily, we managed to avoid the worst of the lockdown and were back to competing again after not too long. While the events were small, it was great to see everyone again and relearn some forgotten control punching techniques. Blue Lightning squad trainings were a frequent addition to these fun events, enticing many younger juniors to venture on the tough courses set by our coaches. Many of us have since enjoyed slowly emerging from the chaos, with some even joining our NSW comrades during their training camp in Wyangala. We look forward to slowly seeing more of our friends throughout Australia (and across the ditch!), and hopefully getting back to beating you all at interstate events soon!

Elin Erne climbing hard.

Focus on Girls

wraps up another successful series

Girls have come from nine different schools with skill levels ranging from complete novice, to some clearly very skilled navigators. Around half of the girls are attending regular Saturday Orienteering events while others are enjoying FOG as they patiently await the next SCORE school Orienteering series. All the girls now have the requisite skills to tackle any one of the many upcoming public events; and with the focus on Sprint and Park O, the girls are well placed to have a go at the current Sprint Series.

“Focus on Girls” targets 10-14-year old girls and is delivered as a mini-series, i.e. 4 weeks only. “Focus on Girls” happens a couple of times a year, and aims to foster friendships amongst active outdoors girls and their families, as well as to inspire a love of Orienteering. Some see it as a stepping stone as they progress towards the ACT Blue Lightning Squad, which welcomes juniors from 12 years onward. In a shift from the regular Spring and Summer timing, FOG has just completed a successful four-week Winter series with registrations remaining consistent – 17 sign-ups and, on average, 15 attendees each week. The coaching has had a Sprint/Park O feel about it, as the girls worked their way around some more unusual locations – Academy Close and Duntroon Dairy to name but two. DECEMBER 2020 THE AUSTRALIAN ORIENTEER 17

NORWEGIAN SPRINTS

Henry McNulty wins at Norwegian Sprint PHOTOS: ERIK BORG Championships

est Australia’s Sprint specialist, Henry McNulty, is living in Norway and competing for Bækkelagets Sportsklub located in the south of Oslo. On September 25th in Haugesund, a small town in south-west Norway, Henry won Norway’s 2020 Sprint Championship. Next day, he finished 4th in the Knock-out Sprint Championship. In the first event Henry ran carefully through the first two controls but then led the field to #7. A slight hiccup through #8, #9 and #10 brought him back to 3rd but only 4sec behind the leader (Baklid). By #11 Henry was back in the lead and was never headed through the following eleven controls. Mistakes by Baklid at several controls including a bad one at #13, Westergård (also at #13), Eidsmo (at #14 & #20), and Andrén (at #6 & #7) gave Henry a 10sec lead over Westergård and more than 20sec over the rest. Henry McNulty.

NM Sprint Championship – H21 4,300 m; 39 starters Place Name

Club

Time

Diff

Henry McNulty (Australia)

Bækkelagets SK

15.59

Håkon Jarvis Westergård

Tyrving IL

16.09 +0.10

Håvard Sandstad Eidsmo

Freidig

16.21 +0.22

Jørgen Baklid

NTNUI

16.22 +0.23

Oskar Andrén

IL Leik

16.26 +0.27

Jon Aukrust Osmoen

Nydalens SK

16.29 +0.30

18 THE AUSTRALIAN ORIENTEER DECEMBER 2020

In the Knockout Sprint Final the next day Håkon Jarvis Westergård got his revenge, winning by 3sec with Henry 12sec back in 4th place. Henry started well, dropping just one second on each of the first few controls then winning legs to #5, #7, #9 and #13, but 5sec lost at #8 dropped him down to 5th and he remained at 5th or 4th for the rest of the race. Congratulations Henry.

2020 NM Sprint Championships H21 podium: 1st Henry McNulty, 2nd Håkon Jarvis Westergård, 3rd Håvard Sandstad Eidsmo.

Henry McNulty.

NM Knockout Sprint Final – H21 Place

Name

Club

Time

Håkon Jarvis Westergård

Tyrving IL

09:20 00:00

Diff

Dag Blandkjenn

Kristiansand OK

09:23 00:03

Jørgen Baklid

NTNUI

09:24 00:04

Henry McNulty

Bækkelagets SK

09:32 00:12

Karl Fremstad

Tyrving IL

09:40 00:20

Håvard Sandstad Eidsmo

Freidig

10:16 00:56

DECEMBER 2020 THE AUSTRALIAN ORIENTEER 19

NUTRITION

NSWIS Nutrition Tips

Here are some of the longer-term health risks that show up as a result of regularly not eating enough. 1. Recurrent Injuries You may feel like you are constantly at the physio with a recurring injury that is just not resolving. Alternatively, you may be experiencing multiple injuries in a row/over one season. This is due to the body not having sufficient energy to recover after training or the fuel available to rebuild and repair.

Ways the body tells athletes if they’re eating enough

ost athletes judge the success of their diet as to whether it’s healthy or not healthy, and if they are doing all the things they ‘should’ do. Perhaps you’re looking at your diet thinking you’re doing all the essentials: •P rotein after training; • Carbs before training and during the day; and • Eating plenty of salad and vegetables. Doing as much as you know may not be enough to reach the performance gains that you think you should be getting by just following the essential rules. How can you find the next step in using nutrition to advance your performance? By listening to the innate wisdom of your body and the daily signals it’s offering. Being able to learn from the body to build and adapt your diet to suit your needs is the real game changer So, rather than comparing your nutrition to the norms, compare it to how you feel and how you want to feel to keep your diet evolving. Here are a few signs your body is alerting you to how your nutrition habits can support your training demands. 1. Appetite You feel like you are being led to eat more than you might usually have at different times. If you start a meal and feel like you can’t get full or want to keep going back for more, it may be the body is trying to build up energy stores for those times it’s being pushed without enough energy to burn. Or you simply don’t have an appetite at all. 2. Cravings Especially sweet craving and sugar cravings, it’s the fastest way the body can get some carbohydrates back to fuel the body. This is generally around afternoon and after dinner time, especially common when there was a morning training session. 3. Energy levels You feel like you have to drag yourself off the couch to do anything for the rest of the day. You may feel flat or empty and just struggling to get momentum. This can be due to a number of different 20 THE AUSTRALIAN ORIENTEER DECEMBER 2020

2. Stress/Bone Fractures factors and deficiencies in the diet but the first to address is total energy intake. 4. Weight fluctuations Over a day or a week anything in excess of a 2kg fluctuation in weight up or down may mean you need to address your intake to support training demands or hydration requirements. 5. Mood changes If you’re getting irritable, teary or have a low tolerance for situations that you might normally manage it may be exacerbated by what you’re eating. 6. Decrease in performance and struggling in training sessions If you’re regularly finding you can’t reach peak outputs, or are dragging yourself through sessions you might normally be able to tolerate, you might not have enough energy stores and need more than you think is enough. Any of these areas may require a modification to the total amount of food, ratios of macronutrients or timing of meals, to be able to better fuel your body. Discussing these with your dietitian will help them know how to adjust your nutrition to suit your need specifically for you.

How the body responds to not eating enough to support training If you keep eating what you always eat while life and training changes around you then it can be hard to see that what you’re eating now isn’t enough. That’s why these internal messages act as reminders to make you re-assess what and when you’re eating to stay on top of demands. If you ignore these early warning signs and you regularly aren’t eating enough to support training, there are some more serious and long-term implications which will impact your health and training potential.

Systems that support hormones and bone health also need ongoing and consistent energy. It may be that a stress fracture is a sign you are not eating enough. Bone porosity can also be evaluated by a scan (DEXA) to confirm the likelihood of an increased risk for bone fracture. 3. Repeated Illness If you’re frequently (or more regularly) coming down with a cold then this could be linked to the body being under extra stress and the immune system being compromised as a result without enough energy to effectively fight off infection. 4. Difficulty maintaining or manipulating physique If your intension and training is to gain muscle mass but you aren’t, it could be that your body has insufficient energy to support laying down lean mass. Conversely, if you are trying to reduce your skinfolds and you aren’t seeing the intended result, your body could just be conserving weight to manage inconsistent energy intake. 5. Light, irregular or ceased menstruation If your cycle suddenly stops, becomes erratic or from month to month lighter and lighter this could be a reason for concern as there is not enough energy for basic physiological functioning of the body, let alone enough to spare for training demands. 6. Poor or inconsistent testing results If you find that your strength and conditioning testing results or sports specific testing results are worse than previous results or not where you would expect them to be despite consistent training, it could be that there isn’t the energy to fuel the activity you are doing to create training adaptations. The collective term for these symptoms is RED-S (Relative Energy Deficiency in Sport) or low energy availability as a result of not having adequate energy

available when the body needs it. Either term may be used to explain the need for greater alignment of what you are eating with when and how much you are training. Working with your Sports Dietitian can be an effective way to assess if you are in fact in low energy availability and how to modify the quantity of food, macronutrient intake or additionally the timing of meals to rectify it. Not eating enough is not always something which is done intentionally to create an energy deficit. Now we will look into RED-S in more detail to understand how it comes about, why it creates these issues and some strategies you might take to manage or avoid it.

Explaining RED-S and its impact on athlete health & performance Not eating enough is not always something which is done intentionally. Even with good intentions to eat well and thinking you are on the right track, a consistent large energy deficit can result in a misalignment of what energy is available to be used and what energy is required to be used to live and train. This misalignment is termed Relative Energy Deficiency in sport (RED-S) and it has serious health and performance consequences if not addressed or goes unnoticed by athletes. What is relative energy deficiency in sport (RED-S)?

How does RED-S occur in athletes?

How do I know if I have RED-S?

This can eventuate over time but studies have shown that merely three days of having low energy availability can start to impact upon these systems. Sometimes this might be happening without you even realising. That’s why its important to listen to the body to identify some signs if you are eating enough, and what happens when you don’t listen to those signs.

If you aren’t feeling as good as you think you should in and around training, or if you have a combination of the above factors or signs occurring, you should speak to a dietitian to do a detailed assessment of your dietary intake. To confirm RED-S however, usually a combination of blood tests to check hormones, bone scans or a resting metabolic rate test may also be required.

The circumstances where you can find energy mismatches occur when: •F ood intake is reduced whilst training load remains the same: For example, you move out of home and this changes your habits, accidentally reducing food intake across the day. •T raining load increases, but food intake remains the same: For example, your training sessions increase to twice a day but you continue to eat the same amount. •Y ou are intentionally restricting food intake to less than what you were having: This may start as an attempt to lose weight or linked to disordered eating which is impacting food selection and has got out of hand. What are the direct performance impacts of RED-S?

This is not one to self-diagnose. Make sure you connect in with your performance team including the doctor to assess. And if you are unsure then always ask. How long does it take to get out of RED-S? This is very individual and depends on many factors, particularly how long you have had RED-S and training status. It can be weeks or months. How do I prevent RED-S? Listen to the body and stay aware of how you are adapting to training. Working with your dietitian enables them to advise a simple modification to the quantity of food, macronutrient intake or the timing of meals to suit your energy demands.

Anything that impacts an athletes health will directly or indirectly impact performance, especially if it results in days of training missed. The diagram below outlines how wide spread this impact can be:

The body needs energy for activities of daily life, training and bodily function like breathing, blood flow, maintaining healthy bones, muscles and hormones and keeping the heart beating. RED-S is a syndrome which shows up negatively in many of these essential body systems and occurs when your body does not have sufficient energy (calories/ kilojoules) to maintain them adequately. The food you eat each day gives you energy to fuel living and training. If you only eat enough to get you through training there will be less energy to expend on health. From here the body will start to shut down vital processes that assist with training recovery, re-fuelling, building muscle mass, immunity, growth, mood and for females a regular menstrual cycle. It’s like spending all your money on a new pair of shoes and then having nothing left to buy a nice dress or suit; you either have to go on a strict budget or you go without! DECEMBER 2020 THE AUSTRALIAN ORIENTEER 21

COACHING

How to improve your orienteering – PART 6

Goal Setting STEPHEN BIRD

Introduction to Goal Setting

n the previous articles of this series we have gone through the process of systematically analysing your performance to produce a personal profile of your strengths and weakness, from which you will have identified the aspects of your orienteering that you need to focus on. We have also covered some techniques for improving the different attributes that may need your attention. The next step is to use this information to do something about it. This is best achieved through putting together a clear plan of the training you are going to do, including the when, where and how you are going to do it. Without this clearly articulated plan there is a risk that your intention to improve, will remain as just an intention – a vague notion that it’s something to work on at some time in the future. Whereas by making a plan, writing it down and setting time referenced goals within this plan you are making a contract with yourself to commit to working on these aspects of your orienteering in an organised manner and meeting your own deadlines for doing so. Throughout this series, all the different aspects are like a jigsaw

The first step in working out your plan is to set your ‘Goals’ for the plan. ‘Goal setting’ is a topic that could come at any point in this series on performance analysis and training. Indeed, throughout this series, all the different aspects are like a jigsaw, with each informing an understanding of the related topics and how you may apply that 22 THE AUSTRALIAN ORIENTEER DECEMBER 2020

Stephen Bird (VIC).

understanding to improve your performance. The entire process is not a single line from start to finish, but a repeating circle or upward spiral as you continually strive to improve your performance, re-analyse and re-plan your training. I’ve chosen to put ‘Goal setting’ last in this series, on the basis that having worked through the other articles you will be more familiar with the issues that you need to address to improve your orienteering, and from this what you might wish to include in your training. This insight thereby provides you with the basis for the goals of your training program. Within this article I present 3 types of goals, all are important and they relate to each other as you’ll see: • Outcome Goals

• Behavioural/Performance Goals • Process/Training Goals

‘Outcome Goals’ versus ‘Process/Training and Behavioural/Performance Goals’ When someone talks about their ‘goals’, they are normally referring to an aspiration they want to achieve. In Orienteering this could be ‘To finish in the top three in the Australian Championships’ or ‘To get a gold badge this season’ or ‘To make the team for JWOC’. These are ‘Outcome Goals’. If we are competitive, they are usually the reason why we are motivated to train and the reasons why we are willing to put the extra time, effort and commitment into our sport. However, whilst our ‘Outcome Goals’ may provide us with the motivation we need, they don’t tell us how we are going to achieve them. Specifically, they

don’t tell us what, how, why and when we are going to work on the attributes we need to focus on to achieve these ‘Outcome Goals’.

To do this we need to delve a little deeper and to identify the improvements we need to make in the attributes we have identified as needing focus (physical, technical or mental/psychological) – we can do this using the techniques we have covered previously. The improvements we seek in these attributes would be our ‘Performance Goals’. Unsurprisingly, to achieve these ‘Performance Goals’ we need to train effectively, and to do this we need to know how we are going to train to achieve them. So within our training plan we need to set out what sessions we are going to do, when, where and how. Having worked out the training we need to do, we should then set ourselves the ‘Goal’ of successfully completing all these sessions, or at least an ‘acceptable’ number of them. Completing these sessions would be a ‘Process/Training Goal’. These are summarised in the figure.

Outcome

Goal: To finish in the top 3 of the State sprint championships this year

Performance

Goal: To choose the best routes, spot the crossing points, and to identify routes that are blocked with barriers and fences

SMARTER Goals You have almost certainly heard of ‘SMART Goals’, and the following guidelines use this format with a couple of additions. There are a few variations on the exact words making up the SMART acronym, but they all follow the same principles and by using the acronym ‘SMARTER’ it should help you to set effective ‘Outcome’, ‘Process/Training’ and ‘Behavioural/Performance’ Goals. he SMARTER acronym is made up of the following, each T of which is an important feature of good goal setting and requires your careful consideration:

A Specific goal, which is precise and relevant;

A Measurable goal, so you will know when it has been achieved;

An Accepted goal, which you want to pursue;

A Realistic goal, which is not too difficult or beyond your capabilities;

A Time-phased goal, which has a stated time-frame;

n Exciting goal, which motivates you to pursue and A will give you a sense of achievement when attained;

A Recorded goal, which will you write down.

SMARTER Outcome Goals

Training

Goal: To complete two 30-minute sessions per week of quick route identification and planning exercises, using sprint maps, for the next 8 weeks From this you can see how these three levels of goals combine together, as if we then train appropriately and achieve our ‘Process/Training Goal’ we are likely to improve that aspect of our orienteering in events – thereby achieving our ‘Behavioural/ Performance’ Goal’, and in doing so we become a better orienteer, attain better results, and are more likely to achieve our performance aspirations – our ‘Outcome Goal’. By setting out these three levels of goals you create a clear path to success, as you set out what you need to do, and how you will do it in order to achieve the success you aspire to.

In practise, first work out your ‘Outcome Goal’; then the Behavioural/Performance Goals that will make you a better orienteer; and then your ‘Process’ or ‘Training’ Goals that will enable you to improve the physical, mental and technical attributes that will make you a better orienteer.

We’ll now go through this process with some examples. Your Outcome Goals are usually fairly straight forward, so I won’t dwell on them, but it’s still a good idea to apply the ‘SMART’ or ‘SMARTER’ principles, as described here, when working them out.

To set your SMARTER Outcome Goals, think about what you want to achieve in Orienteering, and then go through the SMARTER acronym, applying each component to your goal. An example would be to “Finish in the top 3 of the State Championship, long distance event, in my age group next season”. It’s Specific in stating that you aim to finish in the top 3 of a specific event in your age group; it’s Measurable because you can see whether you do finish in the top 3 for that event; it’s Time-phased because you’ve said you will achieve it next season; and it’s almost certainly Exciting, because it’s something you’re aspiring to. You then need to think to yourself, is it ‘Realistic’?

Think about whether you believe that you are capable of attaining this ‘Outcome Goal’, and whether you are willing to put in the time and effort required to achieve it. If “yes”, great; if “no” then you may need to adjust your goal to something that is more realistic. Then ask yourself whether you Accept the challenge of this goal? If it’s unrealistic and/or would require more time than you are able to devote to training, then you probably won’t accept it, and as a consequence you won’t work towards it, in which case think of an alternative or refinement to the specifics of the goal. Finally, once you’ve got all these details sorted out, write down the goal and keep it somewhere as a reminder of what you are working towards. Note how the application of the SMARTER principles makes the goal clear, as compared to a goal such as ‘To be a better orienteer’, which is too vague and lacks detail, which means that there is a risk that you won’t fully grasp what you are really aspiring to, and as a consequence it’s not a good goal. For most people this is where ‘Goal-setting’ finishes. But in reality it should be just the first stage, and to maximise your chances of attaining your ‘Outcome Goal’, you need to work through the next two, very important stages – those of planning your training with ‘Process/Training’ and ‘Behaviour/Performance’ Goals.

DECEMBER 2020 THE AUSTRALIAN ORIENTEER 23

COACHING

You need a clear logical path towards achieving your outcome

SMARTER Process (Training) and Behaviour (Performance) Goals The ‘Goals’ that we’ll now work through are the ‘Process/Training’ and ‘Behavioural/Performance’ goals that are linked to the training of the attributes (physical, technical or mental) you need to work on and how we put them into practise in events. By applying these, they enable you to systematically work towards your outcome goal, as without them you don’t have a clear logical path towards achieving your outcome – which is why they are so important. In your ‘Process/ Training’ and ‘Behavioural/Performance’ goals you can focus on things that are in your control. In the system I’m advocating here your ‘Behavioural/Performance’ goals would relate to what you are trying to achieve in an event, whilst your ‘Process/Training’ goals apply to what you set yourself to do in training.

In a broad sense (and I will break it down and be more specific) a ‘Behavioural/Performance’ Goal’ would be to ‘maintain my concentration and focus throughout an event’. This is something that you are in control of, and you can devise a training program to improve your concentration and focussing skills. The process of completing this training would incorporate the ‘Process/Training’ goals of what, when, how and how often you’ll do your mental skills training to develop your powers of concentration and refocusing. Other ‘Process/Training and Behavioural/Performance Goals’ could target the development of your navigation skills; improving your fitness; working on your map reading skills, or any of the other attributes that you’ve identified as requiring your attention.

So the ‘Behavioural/Performance Goal’ of ‘To always read the map details carefully in complex areas’ would be linked to a ‘Process/Training Goal’ of ‘For the next four weeks to complete two armchair orienteering sessions a week, studying and interpreting complex control areas’. Notice that both the ‘Process/Training Goal’ and ‘Behavioural/Performance Goal’ are in your control, and by achieving them you will increase your chances of achieving your ‘Outcome Goals’. Another example could be to set yourself the related ‘Process/Training’ and ‘Behavioural/Performance goals’ of: (i) ‘to spend an hour each week working on my concentration and focusing skills’ and (ii) ‘to concentrate and remain focused throughout an event’. Achieving your ‘Process/ Training Goal’ will help you achieve your ‘Behavioural/Performance Goal’, which will improve your chances of that perfect run and thereby improve your chances of achieving your ‘Outcome Goal’. 24 THE AUSTRALIAN ORIENTEER DECEMBER 2020

As with ‘Outcome Goals’, to be most effective you should apply the SMARTER principles when defining your ‘Process/Training’ and ‘Behavioural/Performance’ Goals. SMARTER Process/Training and ‘Behavioural/Performance Goals’ can be set for each of the Technical, Physical and Mental skills of orienteering that need your attention. Here again it is important to apply the principles of the SMARTER acronym carefully, as this is the best way to really focus in on the details of your goal and what you need to work on. Here’s an example of a SMARTER ‘Behavioural/Performance Goal’ that you might set if you’ve identified your fitness as an attribute that requires work – “In 8 weeks’ time I will have reduced my running time for 5-km by 2 minutes (Measured via time-trial around local park).”

S – It’s Specific in referring to your running training and the specific improvement you aim to make over a specified distance.

M – It’s Measurable. By recording your time for 5-km before you

start your training you have your current time, and you can then record your time in another time trial in 8 weeks, which will tell you if you have achieved your goal of a 2-minute improvement.

A – If you are willing to put in the time and effort to do the training, this goal should be Acceptable to you.

R – If you have identified your running fitness as an area of focus

then a 2-minute improvement is probably realistic in 8 weeks. But if you are already fairly fit, then maybe 1-minute or 90 seconds could be more realistic – only you will know.

T – You’ve set yourself the time-frame of 8-weeks to achieve this goal.

E – The fact that you want to improve your fitness and are

committed to doing so, should mean that you are excited about the prospect of running faster and being more able to achieve your ‘Outcome Goal’ of winning that event, or whatever it might be.

R – Write down your goal, and record the time for your first 5-km Time Trial and then keep it, ready to compare with your second 5-km time trial, 8 weeks later.

The above gives you a clear ‘Performance Goal’ that you want to achieve as an improvement to your fitness. So the next thing is to work out how you are going to improve your fitness, and for this you need a good training program with a SMARTER ‘Process/Training Goal’ that you might set for your fitness training in order to achieve your ‘Performance Goal’. This could be – “I will increase my running training by 10 – 15 minutes a week, so that in 8 weeks I am running for at least 30 minutes, 5 times a week”. Again notice how this uses the SMARTER principles:

S – It’s Specific in referring to your running training, how much you will do, how much you will increase, how often and for how long.

M – It’s Measurable. By recording the amount of time you run each day you will know if you have achieved your goal for that week.

A – If you intend to improve your fitness, this goal should be

Acceptable to you and you should be willing to strive to achieve it. Whereas if you set yourself a goal that you don’t really believe in, you are unlikely to work towards it. For example setting yourself a goal of ‘training for 3 hours a day’ may be possible for some orienteers but for most of us we are unlikely to commit to this for a whole variety of reasons, which means that we’ve not really accepted it as a goal, and it’s also likely to be unrealistic - in which case we should look for an alternative goal, and one that is both Acceptable and Realistic.

S – It’s Specific in referring to using a pre-Start routine that focuses

on navigating to the first control. Whereas a goal of “to not make any mistakes” lacks specificity and doesn’t help you to focus precisely on what you need to do to improve.

M – It’s Measurable. You will know if you did use a pre-Start routine and navigated properly or not and thereby know if you achieved your goal at each event.

A – If you have identified poor navigation to the first control as a

problem in your orienteering, then this ‘Behavioural/Performance Goal’ should be Acceptable as it’s a goal that you have identified as one that would improve your performance.

R – Navigating carefully to the first control should be Realistic

this level, this goal should be Realistic. If you aren’t capable of doing so, then it’s not realistic and you need to adjust the specific details of your goal to something that is.

and attainable by all orienteers, as is spending a few quiet moments just before you start. If you have worked out what aspects of your technical navigation and mental skills you need to work on (and included them in your training via your ‘Process/Training Goal’), then attaining this goal should be realistic and not too difficult.

our Orienteering performance need to be worked on, practised in training and integrated into our performance in events. To master these takes time, whether it’s a physical, technical or mental skill. So set a reasonable time period in which to achieve that goal. In the above example there is a planned, stated (specified) gradual build-up of training over a reasonable length of time (8 weeks) in order to reach the eventual goal.

frame. If you achieve this ‘Behavioural/Performance Goal’ in all 6 events, it’s likely to be becoming part of your innate strategy at each event (behaviour), which means that poor navigation to the first control should no longer be a problem and you can reanalyse your performance to identify another attribute to work on. However, if don’t navigate properly to the first control on one occasion, reset your goal to do so for the next 6 events.

R – If you have the available time, and you are capable of training at

T – As indicated throughout this series, the various components of

E – If you don’t find the prospect of improving on this aspect of your orienteering Exciting, you are unlikely to commit to it. So ensure that your goals are exciting, motivating and will give you satisfaction when achieved.

R – Keeping a Record of your running training each day, and by

T – In this example, the next 6 events have been set as the time-

E – If you don’t find the prospect of improving on this aspect of your orienteering Exciting, you are unlikely to commit to it. In which case, find another attribute that you will commit to working on.

R – Recording whether you used your pre-Start routine and how

comparing this to the goal you’ve set, you will be able to see if you are on-track.

you navigated to the first control for each event is easily doable and thereby provides a record of how you are progressing towards achieving your goal.

Here’s an example of a SMARTER Mental/Psychological ‘Behavioural/Performance Goal’ - “To use a ‘calming’ routine in the preStart area that focuses my attention on navigating carefully to the first control, and to do this in my the next 6 events”.

The following Table illustrates how your SMARTER ‘Process/ Training’ and ‘Behavioural/Performance’ Goals can be linked together and checked:

The above illustrate the combination of Performance and Process/ training goals that you can set to help achieve improved fitness. As indicated the same goal setting strategy can be used for all the other attributes that you need to work on, including your technical and mental/psychological attributes.

GOAL

Note again that all of the above factors are ‘in your control’ and that the above ‘Behavioural/Performance’ goal would need to be linked to a related ‘Process/Training Goal’ that would be similar to the one illustrated above for running training, but would specify the mental practise (training) you would do rather than the physical running training.

Behavioural Goal In 8 weeks’ time I will have reduced my running time for 5-km by 2 minutes (Measured via time-trial around local park).

Yes

Yes 8 weeks

Yes

Process/Training Goal I will increase my running training by 10 – 15 minutes a week, so that in 8 weeks I am running for at least 30 minutes, 5 times a week

Yes

Yes 8 weeks

Yes

Behavioural Goal To use a pre-event routine to help me navigate carefully to the first control in the next 6 events

Yes

Yes 6 weeks

Yes

Process/Training Goal To work on the mental imagery of navigating to the first control, twice a week for 30 minutes, for 6 weeks. (If possible use a map of the area of the next event and predict where the Start may be when undertaking your training exercise.)

Yes

Yes 6 weeks

Yes

DECEMBER 2020 THE AUSTRALIAN ORIENTEER 25

COACHING

Other examples could be:

Physical • Behavioural/Performance Goal: “To complete my stretching routine after every training run and event for the next 8 weeks”. • Process/Training Goal: “To work out and write down a suitable recovery stretching routine within the next 2 weeks”.

Technical • Behavioural/Performance Goal: “To identify and use collecting features on the route to every control”. • Process/Training Goal: “To practice identifying collecting features, twice a week, using old course maps (one course each sessions), for 4 weeks”. Mental/Psychological • Behavioural/Performance Goal: “To go through my pre-event routine before each of the next 6 events” • Process/Training Goal: “To practise going through my pre-event routine before training runs with a map, three times a week for the next 6 weeks”.

Also remember that within these goals you don’t have to set yourself the target of being ‘perfect’, as this may not be realistic at this point in time. So for example a performance goal could be to - “Keep lost time due to errors below 5 minutes”, or to “Complete 80% of the listed training sessions ……..”; it’s up to you to set what is Realistic for you now, and future goals may include higher expectations.

What next You should now refer back to the results of your performance analysis and work out your own ‘Process/Training’ and ‘Behavioural/ Performance’ Goals as well as your ‘Outcome Goals’, using the SMARTER principles. Start with your ‘Outcome Goals’, then your ‘Behavioural/Performance Goals’, and finally work out your training program along with your ‘Process/Training Goals’. By doing it in this sequence you are firstly stating ‘What you want to achieve’, then ‘What you need to do’ and then ‘How you are going to train to achieve it’. Take your time in working out your own ones, and for best results don’t rush it, making sure you check-off whether they comply with each of the SMARTER components, as in the examples above. Remember it’s important that you set yourself ‘Behaviour/ Performance’ and ‘Process/Training’ goals that are related to your performance and which are within your control.

26 THE AUSTRALIAN ORIENTEER DECEMBER 2020

Strategies for attaining your goals Once you have established your goals you now need to pursue them. As you will have realised, this requires training (Physical, Technical and Mental/Psychological) and hence a level of commitment in time, effort and resources. If you are highly motivated to attain all your goals then this may not be a problem, but occasionally you may find yourself struggling to do the sessions you have set yourself. If you think this could be a problem then there are a number of strategies that you can try; • Scheduling the training sessions into your diary;

• Scheduling sessions for the same time of day or same slot in the week, so that it becomes a habit and is at the most convenient/ realistic time; • Using reminders on your phone to do your session;

• Telling a friend or family of your commitment to do the sessions, so that they can support you when you need to do them; • Having a training buddy who does the sessions with you; • Recording your sessions in a log;

• Making a folder of the sheets and maps you need for your ‘armchair’ sessions, so that everything is readily available for every session, and you don’t have the ‘barrier’ of needing to find what you need every time.

Conclusion As we all know, training helps us to improve our orienteering, and we need to train the physical, technical and mental attributes that make up our sport. This series has endeavoured to present some of these attributes and the techniques we can use to improve them. This takes time and commitment. One way to facilitate this is to plan our training, since in the words of Benjamin Franklin: “By failing to prepare you are preparing to fail”

And when you are training, commit to it, particularly in your mental and technical training, when you should remember the words attributed to the American Football coach Vince Lombardi: Practise makes Perfect, but only if it is ‘Perfect Practise’

CSIRO REPORT

COVID-19 causing virus can survive 28 days on surfaces BY FIONA MCFARLANE

Our COVID-19 research includes SARS-CoV-2 on surfaces.

rom the moment you turn off your morning alarm, to the time you hit the pillow, your life is full of surfaces. Swiping through your phone, opening doors, putting in your PIN – there are many you don’t think twice about touching. But SARS-CoV-2, the virus that causes COVID-19, will likely change the way we all think about, and interact with, surfaces forever. Our study reveals new information about the virus and how it behaves on surfaces.

Understanding SARS-CoV-2 on surfaces Our researchers studied the survival rates of infectious SARS-CoV-2, dried in an artificial mucous solution, on six common surfaces at three different temperatures, 20ºC, 30ºC and 40ºC, with the relative humidity kept at 50%. The surfaces were stainless steel, glass, vinyl, paper and polymer banknotes, and cotton cloth. These are examples of high contact surface areas such as glass on touch screens and stainless steel doorknobs. A droplet of fluid containing the virus at concentrations similar to levels observed in infected patients was dried on multiple small test surfaces and left for up to 28 days. At various time periods, the virus was recovered and placed in tissue culture cells to observe if any infectious virus remained.

Impact of temperature on virus At 20°C, the virus was extremely robust. We were able to recover infectious material after 28 days from the smooth (non-porous) surfaces. These are stainless steel, glass, vinyl and paper and polymer banknotes.

The length of time infectious virus was able to survive on the porous material (cotton cloth) was much shorter. On cloth, we were unable to detect any viable virus past 14 days.

At 30°C infectious virus did not survive beyond seven days on stainless steel, money (polymer banknotes) and glass, and on vinyl and cotton cloth, infectious material was not detectable beyond three days. At 40°C virus was inactivated much faster. It was detected for less than 16 hours on cotton cloth. While on glass, paper and polymer notes, and stainless steel it was detectable for up to 24 hours, and 48 hours for vinyl.

How many particles can cause an infection? It generally takes more than one virus particle to infect a person and make them sick. We call the number of virus particles that can cause infection the “infectious dose”. This dosage differs between different viruses and is usually quite large.

Researchers do not yet know the infectious dose of SARS-CoV-2. But, from our knowledge of related viruses, we estimate it is around 300 particles. If the virus was placed (on smooth surfaces) at standard mucus concentrations of an infected person, enough virus would easily survive for two weeks to be able to infect another person. But our findings indicate the 28-day sample would not contain enough viable virus to infect a person. Whether virus particles on a surface can infect someone is dependent on several conditions. Outside of the body, SARS-CoV-2 virus particles gradually become inactive over time. In general, we know people deposit viruses onto surfaces by coughing or sneezing. They are also readily transferred between contaminated skin and surfaces.

Our study confirms that high-contact surfaces may pose a risk. These are the type of surfaces that have a significant number of different people touching them each day. They include bank ATMs, handrails, door handles, elevator buttons, supermarket self-serve check-outs and money. We do know the SARS-CoV-2 virus can’t penetrate skin. To catch the disease, you would first need to introduce the virus into your mouth, nose or eyes. Our findings reinforce the message that you should avoid touching your eyes, nose and mouth and keep washing your hands. It’s also important to be careful when removing facemasks as the virus can survive on the outside where you could transfer it to your hands.

Building our understanding of COVID-19 Although we still don’t know how much virus it takes to infect someone, our research is forming a better understanding of how this new virus behaves.

Our knowledge that the virus survives longer at colder temperatures may also help to explain the spread of SARS-CoV-2 in environments such as meat processing facilities. Our research will help to provide insight into the risks associated with COVID-19. And can help with the development of procedures for minimising the chances of virus spread via surfaces.

DECEMBER 2020 THE AUSTRALIAN ORIENTEER 27

SPORTident NEWS

Contactless punching system AIR+ FROM COLIN PRICE AT AUSSIEOGEAR.COM AND THE SPORTIDENT WEBSITE

o enable contactless punching (i.e. punching at a distance from the control), SPORTident offers the extension AIR+ to the existing (classic) stations. The stations operate in beacon mode and the orienteers need to use a SIAC (SPORTident ActiveCard) within a punching range of about 50 cm with common stations. This SIAC can hold 128 punches with code and time plus start, finish, check and clear times. The tip of the SIAC flashes when a punch has been recorded and the SIAC emits an audible beep. The flashing continues while the SIAC is in the field of the control. The SIAC records a second punch if it has been outside of the beacon station’s active field for at least 17 seconds and then is moved back in. The SIAC is compatible with the classic system as it can also be used for direct punching. SI-Stations in beacon mode will NOT give a feedback signal when a SIAC registers a contactless punch. In this case, the SIAC’s optical and acoustic feedback signals confirm to the athlete that the control code and timestamp have been successfully written to the card. A contactless punch is only recorded onto the SIAC and is not recorded in the backup memory of the station.

direct punching. This means that passive cards (series 5/6/8/9/10/11) can be used for classic direct punching and SIAC can be used for contactless punching in the same event. A direct punch with a SIAC is a fall-back option to register at controls if for any reason a station would not be in beacon mode. The SIAC will always work in direct punching mode, even if its battery is empty. To read out the data of the SIAC in this case the SI-Card needs the firmware 4.0 and higher. A SI-Station used in AIR+ mode uses about ten times more power than a similar station used only for direct punching. A BSF8 with a brand-new battery will operate for about 1500 hours (120 events) before the battery needs to be changed, a BSF7 about double that time. To reduce power consumption, it is strongly recommended to turn the stations into standby mode by using the instruction card SERVICE/OFF immediately after the event. In Foot-O, the use of AIR+ is beneficial in particular in Urban Sprint and Sprint Relays where a whole group of competitors may arrive at a control at the same time with little space to place multiple punching units. The AIR+ system allows several runners to punch a single control at the same time. In Ski-O and MTBO, it is a little awkward for competitors to use traditional punching and it is easier for them to use contactless punching. The special BS11 stations are the ideal solution. Of course, for other sports with check points that are not easily accessible or with many participants, AIR+ offers many advantages.

SIAC activation / deactivation With a CLEAR station, the SIAC’s memory is cleared. With a CHECK station, this process is verified and the SIAC is switched on. The SIAC remains active for about 20 hours if it is not switched off. This timer is reset with each direct or proximity punch. The SIAC indicates an active state with a slowly blinking green LED. The SIAC is deactivated by a FINISH punch (with a classic punch or in the contactless way in beacon mode). The SIAC can also be turned off by a SIAC OFF station.

SIAC Tips: • I f a SIAC is not activated before the start of the race, it will not be possible to get any time records from a distance. In this case only direct punching will work.

SIAC Battery test unit & SI CLEAR station

As an active device, the SIAC contains a battery. It is important to check the SIAC’s battery performance before the event. The expected lifetime of the battery is about 4 years. The SIAC’s AIR+ feature is not always active so that power consumption can be reduced, and the battery can last longer. The AIR+ functionality becomes active if the athlete punches the CHECK station (after clearing the card) or the SIAC ON station. The SIACs AIR+ feature is switched off by punching a FINISH station. This is why it is important for orienteers to avoid passing the Finish area accidentally while they are racing. SIACs also can be switched off by using a field station configured as SIAC OFF. SPORTident AIR+ is fully backward-compatible with the classic system. Stations like BS7/8 used in AIR+ mode implement the AIR+ functionality in addition to the classic 28 THE AUSTRALIAN ORIENTEER DECEMBER 2020

•T here are two ways to activate the AIR+ functionality. For Orienteering we recommend using a CHECK station as part of the starting procedure. Organisers need to make sure that there is a CLEAR station before the CHECK station. If a SIAC is not cleared, it will not be possible to switch it on with a CHECK station. • I t is recommended to programme the CLEAR station with code 1. This will suppress the SIAC’s feedback beeps and flashes when clearing. This way, the SIAC can punch the CHECK station without delay to activate contactless punching. If an alternative code is used for the CLEAR station, there is the possibility that the athlete will punch the CHECK station while the SIAC is still beeping and flashing. In this case the CHECK punch will not register, and contactless punching will not be activated for the SIAC. https://docs.sportident.com/user-guide/en/airplus_system.html Contact us by email: Colin Price at aussieogear.com colinp53@yahoo.com.au

Corona Pandemic

SPORTident stations SI control stations are touched by the course setters when setting out and retrieving. Only one person should contact the stations during this process. After having finished the service a careful disinfection of operatorsâ&#x20AC;&#x2122; hands is needed. The SI stations should be disinfected after application. We recommend the use of alcohol-based surface disinfectants, preferably with 70% isopropanol or 80% ethanol. Other surface disinfectants could damage the plastic surface of our products.

SPORTident Cards We recommend that you always work with personal SI-Cards owned by the athletes.

How to handle SPORTident equipment during the Corona Pandemic

structured and well organised scheme based on a hygiene concept is the base to manage Orienteering events at times of higher health risks caused by the Corona Pandemic. Each organiser acts based on the rules and restrictions released by the local and governmental authorities. Here we publish recommendations for a most secure handling of SPORTident equipment used at Orienteering events. The main SPORTident products are SI-Cards and SI-Stations. The housing of these products is made of plastic with a very smooth surface. Infectious material does not stick to it well, though recent tests by CSIRO show that COVID-19 may remain on smooth surfaces for many days. Provided SPORTident products are decontaminated after use the risk is low.

If it is necessary to work with hired SI-Cards the card and band should be issued separately. The athlete takes both from one storage container each and touches only one piece each. A SI-Card must be used only once at one event. The participant returns both parts separately. The elastic band should be washed afterwards. If the SI-Card will be used again within two days a disinfection is recommended.

Race time The athletes SHOULD NOT TOUCH the stations during the race. Contactless punching reduces the risk of touching a station significantly. All SI stations can be enabled for contactless punching AIR+.

Card readout and event evaluation The SI-Card readout process should be done by the athlete. The readout station has to be separated from the operator by using a longer cable offering a distance of 2 metres. Quick result sheets are recommended only if the printout is cut automatically and no interaction by a second person is needed. The SPORTident O-App for Android Smartphones offers extended and real time evaluation websites optimised for any smartphone display size. This is a direct replacement for a paper printout. Please raise your questions and contact us by email: Colin Price at aussieogear.com - colinp53@yahoo.com.au

DECEMBER 2020 THE AUSTRALIAN ORIENTEER 29

Contour MTBO

MTB-O Sy

Trac fast riding

2020 SA MTBO Championships AMBER TOMAS – COURSE SETTER

Aurelia Strozik and Dave Talbot at last control.

n Sunday October 11th at Mt Crawford Goldfields, 27 competitors took to the forest with their bikes and map for the SA State Mountain Bike Orienteering championships. Although recent rain had made some areas muddy (and some areas with logging traffic really muddy), the sun came out and made for perfect riding weather. Most MTBO events in SA are score events but the State Championships are always line courses, so those able to make quick route choice decisions right from the start had the advantage.

medium riding Course setter’s comments: slow Leg #12 - #13: The route to theriding difficult riding right of the line is slightly shorter than the route to the left of the line, Road: sealed but riders also need to consider Obstacle climb and rideability. Despite the Forbidden route route to the right seemingly losing Outthe of bounds and then gaining height again, total climb is similar to the left route Native forest that follows a bumpy ridge line. The Pine forest left route does, however, have the Open land advantage of better riding surface. Rough open land Personally I would go right because the big downhill makes it reasonably fast and I don’t like turning my bike around on single track after punching!

Leg #13 - #14: The route to the left is the shortest by a massive 400m, but the route crossing the line WALLARI tempts because it is closer to the line. Although the surface isn’t as good to the left, this is still the way ORIENTE to go. Leg #14 - #15: From the top of the hill the choice is left or right; left is about 50m shorter but you need to be mentally willing to go straight back down the hill you just rode up! Because of the climb along the ridge, both options actually have about the same total climb.

W21 podium: Aurelia Strozik 3rd; Catherine Loye 1st; Sarah Gilbert 2nd.

In W21, Catherine Loye (CAS-SA) was triumphant on the 22km course over Sarah Gilbert (WA-SA) by just over 3 minutes, followed by Aurelia Strozik (CAS-SA) some 16min further back. The top three men in M21 on the 31km course were within 5 minutes, with Harrison Waugh (OH-SA) taking out the title ahead of Jack Allison (EU-V) and John Allison (NE-V). Andrew McComb (OH-SA) took first place by just over 2min in the competitive 16km M60 class over David Couche (CAS-SA) and Gerhard Veliatis (YA-SA). Congratulations to all the new State champions and all riders who took on the tough courses and hilly terrain, almost always with a smile at the Finish! Thanks to Wallaringa Orienteers for putting on a great event and to Peter Mayer for controlling and making sure everything ran smoothly. This was the final event of the year for 2020, but many are already looking forward to what is on offer in 2021! 30 THE AUSTRALIAN ORIENTEER DECEMBER 2020

M21 podium: John Allison 3rd; Harrison Waugh 1st; Jack Allison 2nd.

FIELD WORK : Claire D CARTOGRAPHY : Clai BASE MAPS : Gumera Major Update: Andrew Minor Updates: Paul H Possession of this ma Forest permits availab COPYRIGHT: Wallaring

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Government of South Australia

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DECEMBER 2020 THE AUSTRALIAN ORIENTEER 31

Roleystone MTBO

Course 1 - Part 1

Mountain Bike Orienteering Map

WA MTBO Championships

Scale 1:15,000 Contour Interval 5m

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RICKY THACKRAY (BO-WA)

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WA Long Distance Championships 2020

s everyone is no doubt aware With the lack of events came a this year has been a tumultuous corresponding lack of training on one, with regular Orienteering events the MTB Base and map: givenDepartment the state ofofLands Information Fieldwork & Drawing: Ian Dalton 2012 Copyright Orienteering WA coming to a complete stop for several WA MTB at the time, I Sullivan decided2014 to (Brockway) Updated: Duncan This map shall not be reproduced, Ricky 2017 (scarp) including photocopying, months. Thankfully in WA we were withoutincrease my running to Thackray compensate Jack Dowling 2020 written permission from: up and running sooner than some ..… only toThanks now,toatthe theRegional time ofManagers writingof the Parks OAWA but it meant a very restricted MTBO this, be sidelined by shin splints and and Wildlife Service and the Water Corporation P O Box 234 for access while to this area. 6008 of our season. In fact theSubiaco first event unable to compete I allow that www.wa.orienteering.asn.au Possession of this map does not confer right of entry. season was an urban score event and injury to heal (though that didn’t it was held prior to the lockdown stop me seeing out the local foot coming into force but as luck would orienteering season in addition to an have it, I set the event so couldn’t ultra marathon in mid-September compete! where I covered 137km in 15.5hrs – nothing like doing an ultra to help Ordinarily, by the time of our State with injuries). Championships I’d have competed in at least two National Series rounds in various States in addition to the World Championships and any events leading up to that and my training load would be through the roof. So it came as no surprise to have done just the one local event in the lead up to our State Long Distance Championships on August 30, about a month or so prior, and no nav training whatsoever (well a fair few foot events but it’s not the same).

32 THE AUSTRALIAN ORIENTEER DECEMBER 2020

With our Championships now split across two weekends (the Long Distance in August and the Middle Distance in October), I was missing out on our usual double header weekend so I decided to wear myself out for the Long by entering a 20km MTB time trial the day before the Championships (which is roughly the length of a standard Middle Distance anyway), so I had an excuse ready to go should I not come away with the win. The start list for the Long

M21A

Ricky Thackray in Aus Rep guise – Portugal 2016.

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had me going last so I figured I could attempt to ride down everyone, including Rob Pullela who was riding Course 1 on his eBike and slated to start 24mins ahead of me. Rob must have got scared though because he suddenly developed a mechanical issue with his bike and ended up starting just a minute before me so I caught him at the Start triangle still folding his map. The Long course was in one of our areas of more indistinct tracks, but having ridden there before, I knew what to look out for (plus half our maps are in the Perth hills so you get a feeling of what is a track and what’s not). By the 8th control I’d already caught and passed three of the other riders in M21, having got off to a flying start, so that just left my main rival Hadrien Devillepoix. Further around the course I did spot him hoofing it along the main road and wondered just what he was doing going in the complete opposite direction to me but after checking the map I realized I’d soon be coming back that way too.

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In standard Ricky fashion though once I see someone out there that I know I want to beat, I immediately go into a spin and start making dumb errors and after making up 9 of the 12 minutes that he started in front by the 13th, well I figured throwing away several minutes on silly decisions could only improve my decision making capabilities (for reference, I won the first 13 splits then proceeded to win only one of the next five). Course setter Jack Dowling had given us a map flip and after breezing through the first side, I turned it over to realise he hadn’t given us a nice cruisy ending and instead made me have to use my brain! Apparently I didn’t use it all that well though with an inferior route choice on the long leg to #16, after which I exited that control in the wrong direction and after turning back I still picked a terrible route. Followed that up by not finding the track across to #18 so had to go the longer way around. Managed to sneak the Finish split win though and came away the winner by <7mins.

urse 1 Part 2 Legend Road - major, minor Track - easy riding Track - medium riding Track - slow riding Track - difficult to ride Track - overgrown Path - easy riding Path - medium riding Path - slow riding Path - difficult to ride Contours Earth wall/Cliff Erosion gully Watercourse Dam, Pond Boulders/Rocky ground Rock surface

RIDEABLE

Open land/scat. trees COURSE 1 – Paved PART area 2 NOT RIDEABLE Forest/thick forest Rough open/scat. trees Gravel or sand/Orchard Out of bounds Man made object Water tank Fence/Wall (uncrossable) Power lines Buildings Forbidden route Dangerous object or obstruction across path Crossing point Directional arrow

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WA Long Distance M21 podium: Andries Swart 3rd; Ricky Thackray 1st; Hadrien Devillepoix 2nd. Photo: PICWEST

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16-149 WA Long Distance W21 podium: Debbie McKay 1st; Eleanor Sansom 2nd. Photo: PICWEST DECEMBER 2020 THE AUSTRALIAN ORIENTEER 33

MTBO ahogany Creek

untain bike orienteering map scale 1:10 000 contour interval 5m

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contours earth bank earth wall erosion gully cliff boulders bare rock pond,dam marsh

14-148 powerline fence building car wreck

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emergency contact 0418907613

By the Middle Distance Championships on October 11 I’d done even less training, with a regular bike commute to work being my main source of riding and I managed to ride the MTB just four times between the two championship events – in all cases to update or create maps for unrelated events. So again I went in not expecting much, really just expecting my Aus Rep status to get me through the event (apparently I decided that being a team rep happens by magic with no training required!) Hadrien was the only other participant in M21 (after the other rider pulled the pin for the second time in consecutive championship events - shame on you Andre). So again I didn’t know what my fitness levels were like but I wasn’t about to give up on 11 consecutive WA MDC wins (excluding 2017 where I was course setter and was also suffering a minor injury with a broken patella). This time I gave Hadrien a four minute head start. The first part of the course was tricky with many tracks and I made sure to slow down and get it right, which I did for the most part. On the long leg over to #7 I took a fast, safe route and this time spotted Hadrien exiting #7 as I was on my way into it and knew I’d made up half that gap but in a standard Ricky fashion I figured overhauling 34 THE AUSTRALIAN ORIENTEER DECEMBER 2020

him midway through an event wouldn’t be very sporting so I overshot the turnoff into #9, got lost on the way to #10 and missed a turnoff into #13 – I don’t want to make it easy on myself ! Despite all that I got back within sight of him near the end of the course but I think that motivated him to sprint the Finish though I still got the win by a little over three minutes. After the ride I declared that training for MTBO was possibly a more effective strategy than not training but when there are very few races on it’s hard to get motivated. In fact at the time of writing this, WA is finally considering opening up its borders (to select States) by Nov 14 and with the postponement of the ACT MTBO Championships until Nov 21, well then I hold out some (very) slim hope of actually making it over for them and doubling the number of MTBO events I’d have done this year. Time (and the government) will tell. On Course 2 Debbie McKay (KO-WA) won both the Long and Middle Distance W21A titles with Eleanor Sansom (BO-WA) just 21 seconds back in the Middle event.

ociation of WA not confer right of entry

Sullivan 2015-2019 Gudes 2015 Sullivan 2020 Sullivan

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DECEMBER 2020 THE AUSTRALIAN ORIENTEER 35

SWISS O-WEEK

A new phenomenon has also struck the mountains to change the dynamics. Herds of humans have descended and ascended the mountains in hordes, but not for farming. It’s a new type of grazing. Feeding on the adrenaline pastures of a sport based on seek and find, at speed.

Finish area with spectacular views of Mountains. We used the chairlift to reach the start.

SWISS O-WEEK 2019 JOCELYN COLE – 12 AUGUST 2019

Swiss O Week 2019 attracted 3359 participants from 32 countries to the mountains surrounding Gstaad. Enjoy this very readable take on our sport from a non-orienteer, Joss Cole, who joined three Victorian Orienteers Susan Key, Morten Neve and Jasmine Neve at Swiss O week in 2019. (Ah, those were the days).

I was invited to join my four friends: a combo of a mum, son and daughter with boyfriend, to participate in a strange and unique sport, at the Swiss Orienteering Week. The event was held in Switzerland’s famous ski resort and fashion mecca, Gstaad, home to many of the world’s rich and famous. Since I was taking ‘Time Out’ to find myself in Switzerland, I thought OK, I’ll tag along. I know nothing about Orienteering, and it’s nice to be warmly included. But I am slightly troubled by the word ‘Week’. Mum is a devotee of Orienteering, and was the great enthusiast who, along with inoculating her flock of 5 kids against debilitating childhood illnesses, also infected them with the running bug when they were but wee lambs. So this is how it comes to be that this family has travelled all over the world to compete. She has flown from Australia for this event in Switzerland, and also to compete at events in Sweden, Latvia and Norway, it being summer and all. Those attract about 17,000 devotees. The Swiss event has ‘only’ 3,000 competitors. The son who is here, now a young man, has flown from Los Angeles to compete, and to see his sis and mum.

Don’t think that this is not a serious sport, just because it’s not yet recognised in the Olympics, or that it is not held in one of the world’s mega sports pavilions. No, Orienteering’s arena is village streets, mountains, hills and forests, in fact anywhere you can imagine where, just like those spots where the juiciest herbs grow for the grazing cattle, these competitors can find juicy and enticing little beep machines, called ‘Controls’, that have been cunningly concealed beside a rock or under a tree, near a fountain, behind a shed, or even down someone’s private driveway and in to their garage! When a contestant locates one of these icons by deciphering a mysterious map (which to a rookie like me looks like a colourful pattern of ancient runes and jibberish), the candidate gleefully touches the electronic device, and waits a millisecond for their instant Pavlovian reward of a ‘beep’ simultaneously accompanied by a little red light, and then off they rush again, to find yet more of these hidden treats, in a specific pre-ordained order. The wrong order means points are deducted. For some reason the notion of a religious service pops into my head, where prayers and psalms are strategically positioned in a very set order. Three of our Home Team are by now old hands at Orienteering. The boyfriend is more suited to skiing and rockclimbing, but ever the adventurer, is eager to try his hand (and legs) at this mysterious

THIS ORIENTEERING THING: VICTORIAN ORIENTEERS AT SWISS O-WEEK 2019

t is summer in Europe, and also in Switzerland, as it turns out.

Green grass in fields everywhere, farmers busy in the alps slashing pasture to stash away for the winter, cows up in the alpine meadows, bells around their necks, eating everything that can’t be harvested, so as to leave the farmers to their centuries old work in the valleys below, vital to keep the herds fed and tended through the cold harsh winter. That’s how it has always been up here. Now, the dynamic in the dairy industry has changed. In a nostalgic return to days of yore, wolves, lynx and bears have been reintroduced to the mountains. So the farmers have responded by reintroducing old measures to protect their livestock. Dogs are back in business.

Jasmine Neve & Sue Key. 36 THE AUSTRALIAN ORIENTEER DECEMBER 2020

sport too. As he has a healthy scepticism about most things, and a great sense of humour, he toys with the idea of deliberately taking his time to clock off his little ‘beeper’, just to see how the next feverish competitor will cope with his unnecessary waste of time. Such disrespect. In this country of limitless churches and chapels, such irreverence. I am happy to be the observer, and if I needed a formal role, I guess it would be team logistics manager, not that this is at all necessary, since our efficient girl has meticulously planned everything for weeks, if not months.

Remember that there are mountains involved, just to add some additional spice to the runners’ competitive spirit. The small Swiss villages located at the foot of these mountains have evolved to accommodate local logistics, and in these idyllic sanctuaries, there are probably fewer cars per capita compared to the rest of the developed world. Order abounds. And in the village of Gstaad, which is home to many of the world’s rich and famous, who casually wear designer brands in varying degrees of understated elegance as they stroll down the cobblestoned main street, don’t think that cars will be permitted. As for a big blue camper van (fondly named Blue Boy) eager to drop off its precious load of Australian competitors, this is definitely verboten. But, Blue Boy and I are at the ready to deliver and collect the team, as and where required.

Jasmine & Morten Neve.

Logistics rules have been developed by the organisers of the week, and they are firmly in place.

The first is that you have to park at Saanen station, a village one stop away from Gstaad, and from there catch a train or bus in. With only minutes to spare till the first elite event gets underway, we swing into the carpark, and if you can imagine the stark opposite of a bank robbery getaway, our girl, an elite event competitor, leaps out of Blue Boy’s side door, swinging her dilly bag, and sprints to the train which is on the point of departure. She’s grinning, fingers in a ‘V’. We cheer for the win. The rest of us organise ourselves, pay for parking (it is Switzerland after all) and catch a slower bus for the 4km trip, since the less elite events are later. Rest assured, less elite still means competitive. I had no idea what to expect by this ‘meet’. The first thing that hits me is the sheer size of the massive throng, all decked out in tight running pants, sweat singlets of every colour, brand and type imaginable, running shoes looking like they were designed by NASA scientists for running on the moon. If there were a moon race, these would be the shoes of choice. Apart from the amazing colours, there are shoes with pulls instead of laces and multi toned soles with up to four different materials to provide the best possible prospect of comfort and that most important ‘edge’. There are meshes, solids,

SOW 19 - train - Saanen to Gstaad. DECEMBER 2020 THE AUSTRALIAN ORIENTEER 37

SWISS O-WEEK

Louis Downing & Jasmine Neve.

plastic things (like I said, NASA-esque) on top and underneath, and even outer skins. It seems to my untuned ears, the most competitive runners declare their level of seriousness by the chunkiness of clunk clunk tone as their stops connect with concrete and stones. ‘Watch out y’all, I mean business.’

And then there are the people themselves. They speak a wild array of tongues, some of which I get, most of which I don’t. There are dedicated teams all decked out in uniform gear, often assembled under big and bright flags and banners. So many countries and clubs represented. And there are many random individual competitors as well.

I see people with paraphernalia from previous international events. People sprawled out on lovely towels and with hats from previous years. It seems the more unusual and far flung the place, the more respect afforded the competitor. Since Orienteering originated in Scandinavia, there are many team names with slashed O’s in them, but there are also groups from Korea, China, Japan and the ‘Stans’. And of course there are Australian teams, in addition to us. These have definitely come the furthest, most travelling at least 24 hours to get here. Yes, it is a love of the mountains and fresh air that entices people to this sport, and keeps them coming back, whether you consider it an addiction or not, but we don’t mind spending tonnes of carbon to indulge in it. Well, that’s a whole other piece, but let’s keep on track, and get to the finish line without being distracted by other Controls. To me, one of the most remarkable things about the orienteers is their bodies. I never saw so many fit and healthy looking people in all my days. Practically all have lean physiques, and are all looking engaged, bright, full of oxygen, verve and vigour. Girls have the slimmest legs, hips and bottoms that I’ve ever seen, with sculpted calf and arm muscles, very slight, and universally tanned an unintentional healthy glow, with no hint of tanning clinics here.

38 THE AUSTRALIAN ORIENTEER DECEMBER 2020

SOW 2019 - Sprint - D60.

Not a spare gram of unwanted surplus to speak of anywhere, on the whole. And don’t think they are all young. No, there are many who are ‘older’, a lot older. Many grey headed women and men, both. And quite by surprise, since I knew this was an intense fitness sporting event held over an entire week, I was surprised to see quite a few ladies of ample proportions competing too. I was not the only unfit female clambering up the 150m steep incline, just to get to the start line. There were others and they were competing too. I take my hat off to them. And the men? Well, like the women, they seem to be of all sizes and shapes, ages and nationalities. They seem universally friendly and just happy to be out in the open, although make no mistake, they are competitive.

Who says that a sport needs to be only for the slim and fit? No, Orienteering encourages all people to participate, and I am in full admiration. I imagine the self image that these people seem to enjoy. The self talk of: ‘I’m happy to be here, I’m giving it a go, I love that I am participating to compete against my own previous time. I’m proud that my body got me here to this place, to this stage of life and fitness, whether I’m the slowest or the fastest. I’m doing it!’

No, it doesn’t seem to matter if you are quite a few kg, or even many over the norm for your age. I have to admit, I was comforted by this thought, even though I’m reluctant to admit it.

Perhaps the most remarkable thing about Orienteering is the number of kids around. There are whole families; even the adult teams seem to have a flock of children attached to them, all in uniform. The kids compete in their own categories many of which are free, which seems like a brilliant idea to keep kids engaged and eager, and the adults thankful for the cost saving. It doesn’t seem that the reluctance to start a family, due to a fear of many a young sporting person that this will necessarily mean the end of life as they know it, is the case in this sport. Whilst this may be a major concern to many a young sportsperson considering whether to start a family or not, they can heave a sigh of relief when it comes to this sport. It seems that the Orienteering fraternity have become a virtual village when it comes to kids, everyone hands on in looking after those whose mums and dads are competing. Very little wailing and crying to be heard here.

Food? You’d think these fitness enthusiasts would also be addicted to protein bars and gels. But everyone seems to be chowing down all the time. Fruit, of course. Water? Naturally. Sports drinks like you see everywhere in Australia? Not so common. Water, Rivella, apple juices, tea and coffees are all there. And as for lunches, well there’s the mess tent with all manner of food on sale, Swiss sausages, salads, chips, and is that even some type of Indian food that I see over there? Everyone

is tucking in and with gusto. It’s good to see, and it seems like a good thing to be doing. So, how has our Home Team gone? They are ecstatic to have finished. There is a healthy sweat on all of them, that reflects their inner gleaming. They compare the tricky points of their race, both long and short courses dependent on the level of age and ability. The boyfriend is wondering good humouredly at what he should have done when, as he was galloping down a narrow Gstaad alleyway in search of his next hidden Control, a group of small local children were dawdling along in front of him, like a row of ducklings waddling across a road. ‘What is the rule about pedestrians? Do you mow them down, yell and shout, hurry them along, or just wait patiently?’ The discussion revolves around the serious rules that have been established against pushing and tripping ..... More laughter.

I pick up on the frustration of the hidden Controls. Being the newest member of the Home Team, the boyfriend was applying common logic to locating these annoyingly illusive tokens. When he realised that his normal problem solving methodology was not working well, he was relieved to discover a better approach. ‘I started thinking differently. I thought, if I were a real trouble maker, where would I put this Control? And then finding Controls became much simpler.’

Sprint map - Gstaad. DECEMBER 2020 THE AUSTRALIAN ORIENTEER 39

SWISS O-WEEK

On top of the endurance courses, there is a 20 minute Sprint race. Every contestant is allocated an individual starting time, and therefore an individual finish time. This means that there is no obvious comparison between one runner and another until the whole day is done and dusted and the results have been checked and re-checked with Swiss precision. After they have been posted on a board, a swarm of honey bee runners huddle around it, exhausted but jubilant and still exuding extreme fitness. And the race is all set to start again tomorrow, this time up a nearby mountain. There is one rest day, and the programme helpfully suggests activities for the day, including Geo-Caching, which is new to me, but involves some type of treasure hunt for clues that has been buried somewhere in some remote space (yes, that to me is a variation on the Orienteering theme, to keep addicts on track, perish the thought!). Or there is rock climbing, high altitude hiking, running, jumping, and distractions of similar intensity. I couldn’t help but notice there were no suggestions of movies, computers, ice cream parlours, or basically anything to do with devices or work.

YEARS

25 YEARS

COLIN KOLBE JUNIOR WORLD CHAMPION 2018

The people of Gstaad? As we sit under the shade of a fragrant elderberry tree, there is much rubbing of twisted ankles, slamming down of free sample yoghurt drinks and much comparing of maps and notes going on. Mum sings out: ‘Look there are some Gstaad people! They must hate us.’ And there stroll an elegant elderly couple. He is dressed in a smart outfit, totally outside my Australian spending orbit, that would not be out of place at any Parisian fashion parade, probably titled something like ‘The Summer Symphony’, or ‘ The Guido Stroll’. On his coiffed head he wears a white cane boater hat, a crisp shirt of designer cut and weave, appropriate manly jewellery, and casually slung across the shoulders, a demure yet smooth jacket, since it’s too hot to wear it but you wouldn’t want to crush such a masterpiece by stuffing it into, God forbid, a backpack, such as we are doing. So dazzled am I by this masterpiece that I am unable to take in the shoes. And the lady on his arm? Her fashion parade entry is probably entitled ‘Femme Saunter’ or ‘Amelie’s Summer’. It’s good to see that these prominent and immaculately decked out, non perspiring, clean as a whistle gentlefolk don’t seem at all put out by the thousands of sweaty running aliens, perched in the hundreds on the immaculately groomed lawns of Gstaad. In stark contrast are our fit girl’s running tights, emblazoned with the Australian Southern Cross stars, with their honest and authentic ‘adventure marks’ of dozens of rips and tears, fades and mends, such being the reality of the young Aussie woman who just loves Orienteering.

So, from being a new observer, totally ignorant of this weird sounding sport, and with quite a real recognition of my own lack of fitness, I have to admit, somewhat amazedly, that maybe I will come to another Orienteering meet, and MAY even register to compete! Yes, I may. Not sure about an event on the moon though! © Copyright J Cole 2019

Order online now: The book of all O-books. 25 years of PWT, the orienteering revolution. In 2021, we look back at 25 years of the Park World Tour. A quarter of a decade, that shaped and changed orienteering. Find this impressive story in the anniversary book “Made for loving it”. In A4 format, with more than 320 pages, 1.000 photos and maps from all the 119 events. Date of publication: November 2020. The perfect present for every occasion. Order now for Euro 49,- per book, plus shipping costs. The net proceeds will be donated to support international orienteering talents.

Check out more and order at www.parkworldtour.org 40 THE AUSTRALIAN ORIENTEER DECEMBER 2020

VALE TERRY MURPHY

Terry Murphy

called upon in less dramatic but none-theless important situations for OA, when he was a valuable chair on the, thankfully rare, occasions when there was a need for selection challenges or disciplinary hearings.

(1947-2020)

Terry was part of the heart and soul of Uringa Orienteers (URN). Uringa knew that if help was needed at any event, he (and Helen) would be there. Terry organised, on behalf of Uringa, the Australian Orienteering Championships at Yuruga in 1999 (while holding down an onerous senior role at Legal Aid NSW at the time). He was known to ensure that others could get their run at an event, whatever the impact on him.

erry Murphy was a wholehearted, enthusiastic man with a zest for life and an intense interest in the world around him whether it be his many hobbies, the people around him or his family. Orienteering is immensely the poorer with his passing.

Terry loved orienteering, he loved competing, and he loved the social side of the sport (and was well known to enjoy a cleansing ale after events). He first competed in 1976 and introduced his future wife Helen to Orienteering in 1979. His final Orienteering event was this year on February 1. Terry joined Uringa Orienteers in its infancy, competed in 1680 events, in every State of Australia as well as internationally in Denmark and Switzerland. He loved the intellectual challenge although modestly assessing he was not a very good navigator. Orienteering was a family sport in the Murphy household. Terry and his family were always out and about with everything O had to offer - local events, Sydney Summer Series (SSS), State League’s, MetrO’s, National events - and of course overseas. There were soon two generations of Murphy’s at events, and in the past four years three, though the grandchildren are still a little young to compete. In fact, Terry had a great love for all sports. He was often seen in blue – Sydney City (rugby league), or yellow – NSW Waratahs (rugby union); and in recent years the blue of Sydney FC, and of course there was the cricket.

2019 Uringa Christmas Party.

Terry was also there to help run the club: Secretary 1984-1988 (Helen was Treasurer 1985-1988), President 1995-1998, and an inaugural Board member 2019-2020 after Uringa incorporated. Terry was instrumental in preparing the new constitution as part of that incorporation process.

2002 World Masters Melbourne.

Fairness and justice were the centre of both his professional and his sporting life. He studied law at Sydney University. Terry’s ‘day job’ included 25 years in legal aid, initially with the Australian Legal Aid Office and then Legal Aid NSW (he was awarded the Public Service Medal in January 1999 for ‘outstanding public service in the delivery of legal aid services and access to justice for all members of the community’). This was followed by 17 years as a magistrate, primarily in the NSW Children’s Court. From this, Terry was often affectionately referred to as ‘The Judge’, ‘The Mage’, ‘His Lordship’, ‘My Learned Friend’, ’The Gavel’ or even “Sir Terry’ (especially in Sydney Summer Series reporting and Uringa conversations).

Terry’s rugby involvement with refereeing was a major part of his life for some 27 years up to 1991. He received his referee’s badge when he left school and refereed B-grade games including three B-grade grand finals, 100 A-grade games including three A-grade grand finals in 1972, 1973 and 1974. He was made a Life Member of the Newtown Referees Association in 1975 and was elected President of that Association in 1977. Following a 1984 “Four Corners” report into corruption within Rugby League the Judiciary Committee was reformed and Terry was elected as the representative of the referees on the three-person committee. In Orienteering his legal expertise was

The Helen and Terry Murphy team frequently provided their home for club meetings and, more importantly to many, for the club’s annual social events such as the Christmas Party or Mid-winter dinner. He was an early recipient (1990) of Uringa’s annual President’s Cup, an award made at the Christmas Party every year.

Sydney’s vibrant summer Orienteering season is highlighted by the Sydney Summer Series. Terry was a starter in the inaugural Series (this year is the 30th anniversary), running in every season. Terry and Helen planned the first Uringa SSS event (Homebush Bay, January 1996) and were dependable organisers for subsequent calendars. Terry also contributed to Orienteering NSW. He was a Board member 1986-1988 and drafted the first constitution for the Association’s incorporation in 1987. He also represented Uringa Orienteers as a delegate to ONSW (1986-1989, 1993-1994, and 2019).

Terry’s leukaemia first became evident in mid May 2018 (during a bicycle tour with Helen and friends in Victoria). This was less than one year following his retirement. He was diagnosed with an aggressive form of Acute Myeloid Leukemia. Terry passed away on Friday 16 October 2020. Mary Jane Mahoney Secretary, ONSW

DECEMBER 2020 THE AUSTRALIAN ORIENTEER 41

SPORTING SCHOOLS

SPORT AUSTRALIA announcement: Sporting Schools program to continue keeping kids active through sport 07 October 2020

port Australia has welcomed the Australian Government’s $39.6 million commitment for an additional calendar year of funding for the Sporting Schools program as announced in the 2020-21 Federal Budget. Sport Australia Chair John Wylie said the funding will ensure even more children across Australia can get active, engaged and have fun through sport. “Sporting Schools programs are provided free to children and their families to help students build the confidence and capability to be active for life,” Mr Wylie said. “Since starting in 2015, Sporting Schools has distributed $240 million in grants to more than 7,900 schools. “We know children need 60 minutes of physical activity a day so the Sporting Schools program is a fantastic way for

children to get active at school while trying a variety of different sports.”

Sport Australia has partnered with more than 30 national sporting organisations (NSOs) offering programs in primary schools and a targeted program for Year 7 and 8 students in secondary schools. Sporting Schools recently welcomed Australian Taekwondo on board who will be offering their Taekwondo Kickstarters program to primary schools from Term 4, 2020. The program encourages children to develop confidence, focus and physical discipline which they can apply in all areas of their lives. The Sporting Schools extension is on top of the Australian Government’s announcement in June 2020 that an additional $50.6m is being invested in high performance

JUNIOR DEVELOPMENT – FULL TO CAPACITY Inala State School HPE teacher Peter Naoum launched new ISS permanent courses as part of the Inala State School intra-school Orienteering series.

The school now has 35 new permanent controls with which to set courses and Peter, who recently completed his Level 0 coach qualification, is using Purple Pen to set the first courses. The inaugural intra-school orienteering series started in August with an on-campus session to re-acquaint / introduce students to Orienteering and to launch the new permanent courses. This prepared students for the following two weeks of off-campus Orienteering at Rocks Riverside Park and Robelle Domain.

42 THE AUSTRALIAN ORIENTEER DECEMBER 2020

Mr Wylie also welcomed the Australian Government’s continued investment in women’s sport providing $2.4 million to help plan and deliver the 2023 FIFA Women’s World Cup. “What better way to encourage and inspire girls and women to participate in and enjoy sport than to see some of our greatest athletes on the world stage.”

Gordon was ably assisted on the day by Eric Smyth and his four sons (all quite new to Orienteering) and Mark Petrie as well as the Noosa crew and without them the day would not have been such an overwhelming success. This event has become a tradition at Mimburri and participation numbers are increasing every year.

INALA STATE SCHOOL LEADS THE WAY!

The school has participated in the Sporting Schools program for a number of years and Orienteering has become hugely popular with its students. With Peter’s enthusiasm and under the guidance of OQ Junior Development Officer Gordon Bossley, the school is leading the way in ensuring that Orienteering is embedded in the schools outdoor and physical education program.

sport over the next two years, enabling the Australian Institute of Sport (AIS) to maintain support for NSOs and provide certainty for Olympic and Paralympic hopefuls, and athletes looking toward the 2022 Beijing Winter Olympic/Paralympics and Birmingham Commonwealth Games. This investment cements an increase in high performance sport funding from $105m to $145m over the last eight years.

This caps off a VERY busy term for Gordon and his Sporting Schools Team leading into a fully booked November: What a fantastic collaboration between OQ and Inala State School! In October, Gordon Bossley and his team ran a combined event at Mimburri (Belli Ck, Noosa) for three local schools. Eight ‘at-risk’ students from Noosa District SHS, 10 Duke of Edinburgh’s Award students from Sunshine Beach SHS and 27 HPE students from Noosa District SHS participated in an incredibly successful interschool Orienteering program. The atmosphere amongst the students was very up-beat with students talking about rivalry and adventure throughout the day, as well as multiple students making noises about doing more orienteering in the future. The response from the teachers was also incredibly positive: “A huge Thank You! to Gordon and his team for your support, time and energy and for once again putting in the effort to coordinate (with additional COVID restrictions) and promote the event, travel from Brisbane, set-up, pack up and exude enthusiasm and passion for Orienteering to the young people present from the Sunshine Coast. The Mimburi Team look forward to the continued growth of Orienteering and related events into the future.” A.M. (Teacher Noosa District SHS)

• 13 Sporting Schools coaching sessions run by others in the team (Dominic, Thomas, Reid) • 8 Sporting Schools coaching sessions run by Gordon • 6 ‘one-off’ events run by Gordon (Jindalee Scouts, St Thomas More x 2, Bundamba SHS, Kairos Community College, Pine Rivers Park CATI) Twenty-seven sessions all-up – with a participations estimate of 340 people, all who will know more about Orienteering at months’ end. Two of the Sporting Schools programs were signed up because of Linda’s targeted promotion work. Next month is just as busy. This number of events and opportunities is very exciting as it suggests some solid consistency. Orienteering is getting a large amount of exposure in the community and OQ will reap the benefits for years to come as these students return to the sport with their own families. With more schools and organizations crying out for Orienteering events, more enthusiastic coaches and volunteer helpers will be needed to keep up with demand. from OQ e-bulletin

SPOT the DIFFERENCE

Summer is upon us and lockdown is a fading memory. That means SPRINT. For all those who can’t wait (or need to remember how to map read) here’s a Sprint map to test whether your map reading skills are still working. This was a World Cup Sprint map some years ago, but you won’t have seen the changes we’ve made. The map scale is 1:4000. MAP 1 is essentially a portion of the original map. MAP 2 contains 25 changes. CAN YOU FIND ALL 25 ???

DECEMBER 2020 THE AUSTRALIAN ORIENTEER 43

O-SPY

O-SPY With everyone in self isolation, hermits have become irrelevant The Carnival That Never Was (TCTNW) from Orienteering Tasmania e-bulletin

nfortunately, Saturday 3rd October featured The Middle Championships That Never Were (TMCTNW), when the Tasmanian Middle Distance Championships were cancelled due to an extreme weather warning for the East Coast district. As if that wasn’t drama enough, a not-verycontrolled burn blanketed the town in smoke, resulting in the closure of a number of mountain bike tracks and some nervous town residents. As this date was originally scheduled for the 2020 Australian Championships, it was interesting to contemplate what our contingency plan might have been! Extract from the report on the Tasmanian Oct 4 event at Littlechild Creek which partly replaced the cancelled AUS Championships Carnival. “The area was largely spared the smoke haze of the previous day, and warm, muggy conditions prevailed. An unwanted side-effect of this seemed to be the awakening of the region’s entire population of tiger snakes, resulting in a record for most-snakes-forcingalternative-routes-across-creeks for any event in the history of Orienteering. Despite some cartoon-style air running, orienteers enjoyed some tough, mentally challenging courses before heading wearily home.”

And, from Mike Dowling: “As the course setter of the cancelled event here last Saturday the weather was quite extreme at times. A tree fell across the road out to the Littlechild Creek map at around 11:15am blocking it and it was around that time that the hazard reduction burn got out of control. We initially delayed the start by two hours to 2pm in the hope the wind would abate but took the decision to cancel just after 11am. As it was the wind died down at about 2:30. It allowed us to get out and collect controls. There was also a tree down over the track to the assembly area and while picking up controls I heard another tree go down while getting controls in. So in the end it was the wise thing to do.”

Tove Alexandersson

-news releases indicate that Sweden’s Tove Alexandersson appears to have recovered from the heart problem following the “COVID-like but untested” infection she experienced in late March – winning has resumed!

44 THE AUSTRALIAN ORIENTEER DECEMBER 2020

According to the Wall Street Journal, Michael Caputo, a former assistant secretary at the department, told Mr Erwin in August that a vaccine would be approved by mid-November and distributed to frontline workers by Thanksgiving, which fell on the last Thursday of November. “If you and your colleagues are not essential workers, I don’t know what is,” Mr Caputo can be heard saying in a phone call recording released by the Wall Street Journal. Mr Erwin responds: “Ho! Ho! Ho!” He also said on the call: “Since you would be doing Santa a serious favour, Santa would definitely reciprocate.” Mr Erwin told the Wall Street Journal that health agency officials had promised to finalise the plan by midSeptember, and nearly 100 Santas had volunteered. “They may have been fibbing a little bit to Santa,” he said.

Covid-19: US scraps plan to give early vaccine to Santa Claus

S health authorities had planned to offer a coronavirus vaccine to Santa Claus performers as part of a $250m advertising campaign to promote the vaccine. Those who perform as Mrs Claus and elves would also have been eligible for the jabs. The festive collaboration was part of a government campaign to garner celebrity endorsements of vaccinations once they are approved. But now the US has cancelled those plans. Health authorities confirmed the advertising campaign had been scrapped.

M Hubbert

was our greatest hope for Christmas 2020, and now it looks like it won’t happen,” he told the Wall Street Journal, which first reported the story. The Department of Health and Human Services (HHS) has since confirmed the existence of the Santa plan to the New York Times.

Ric Erwin, chairman of the Fraternal Order of Real Bearded Santas, called the news “Extremely disappointing. This

Japanese service robots

ired of fishing out that robot vacuum cleaner from where it got itself stuck under the couch? Japanese company ZMP has designed a range of service robots for all occasions. From cleaning door handles, tables and other surfaces, watering indoor plants, to delivering items to other parts of the house or apartment. They have also been adapted to fight the Coronavirus.

As the subway train roared into Tokyo’s Tsukishima Station a gust of wind tossed up a stray face mask, sending it sailing above the platform. Hisashi Taniguchi watched the piece of fabric fluttering about. He immediately pictured in his mind a microscopic view in which the wind dispersed — in the air he was breathing — countless viral particles that had been trapped between the mask’s filters. There needs to be an efficient system to disinfect these public spaces, he thought. This was back in March, when the spread of COVID-19 was just starting to pick up speed in Tokyo. Taniguchi, founder and CEO of Tokyo-based robotics firm ZMP Inc., immediately got to work. Three months later he returned to the same station to experiment with PATORO, an unmanned, self-driving security robot featuring disarming anime-like digital eyes and an added disinfectant-spraying function. PATORO is just one of ZMP’s recently introduced group of autonomous robots called the Anti-Coronavirus Robot Squad, which also features autonomous delivery robots and self-driving vehicles. “The public health crisis has created demand for service robots that allow for reduced human contact,” Taniguchi says. “With payrolls being cut amid the pandemic and Japan’s workforce aging and shrinking, these robots will eventually be part of everyday life.”

Japanese firm launches world’s first UV lamp that safely kills Coronavirus

ajor light-maker Ushio Inc. has recently launched an ultraviolet lamp that can kill the coronavirus without harming human health — the first of its kind in the world. The Care 222 UV lamp, which Ushio developed together with Columbia University, is expected to be used for disinfection in spaces where people keep going in and out and the risk of contracting the deadly virus is high, such as on buses, trains and elevators and in offices, the company said. UV lamps have been widely used as an effective means of sterilization, notably in the medical and food-processing industries. But conventional UV rays

cannot be used in spaces where there are people, as they cause skin cancer and eye problems. Ushio’s new lamp, however, emits UV rays with a wavelength of 222 nanometers, as opposed to the conventional 254-nanometer wavelength, making them lethal to germs but benign to humans. At this particular wavelength, the firm said, UV rays cannot breach the surface of the skin nor the eyes to bring about cancer-causing genetic defects and other damage. A recent third-party study by Hiroshima University confirmed the 222-nanometer UV rays are effective in killing the new coronavirus, Ushio said. The 1.2-kilogram Care 222 is about the size of a hardcover book. The company said it only accepts orders from medical institutions for the moment but will serve other customers once production catches up with demand. Ushio has also teamed up with Toshiba Lighting and Technology Corp., a subsidiary of Toshiba Corp., to develop general-purpose lamps with Care 222 emitters installed to cater to a broad range of situations. The companies aim to release such products next January.

Ushio UV lamp to kill COVID.

2020 Xmas 5 Days IAN JESSUP – MARKETING & COMMUNICATIONS OFFICER, ORIENTEERING NSW

ZMP service robot.

Mr Taniguchi with various service robots.

The 2020 Xmas 5-Days carnival in the NSW Southern Highlands will see orienteers back on an awesome map now unrecognisable after last summer’s bushfires. The Wattle Ridge map near the town of Hilltop has some serious sandstone and - until a year ago - had a lot of green. Not any more …... the devastating New Year’s fires tore through the area to such an extent that pretty much the entire map is now white, making for what should be much faster traversing of the terrain. Other old favourites Belanglo SF and Penrose SF are on the menu, while the carnival is bookended by Sprints. We open with a bush Sprint at Welby on the western edge of Mittagong and finish on New Year’s Eve with an urban Sprint on a new map of St Gregory’s College at Campbelltown. See the event web page https://onsw.asn.au/xmas-5-days for details. The invitation is on Eventor. Please note there will be very limited EOD. Entries close Tue Dec 15. Our regular winter calendar was heavily curtailed by the coronavirus, so this is a last chance to get in some bush orienteering for 2020. And your visit will help an area devastated by those bushfires. Accommodation in the Southern Highlands is expected to book out early so get in quick. Goulburn is another option. The carnival runs from December 27-31. DECEMBER 2020 THE AUSTRALIAN ORIENTEER 45

he risks to athletes’ health and integrity from sports supplements have been a long standing concern for athletes, Sports and Sport Integrity Australia.

from 30 November 2020 be subject to new manufacturing, formulation, labelling, evidence and advertising standards.

Sport Integrity Australia has been working closely with the Therapeutic Goods Administration to increase the regulation around supplements to help athletes. Good news! TGA have now changed the rules to clarify that sports supplements which meet a certain criteria will have to undergo greater regulation. This means that any supplement which make claims relating to performance in sport, exercise or recreational activity and includes higher risk ingredients such as those in the Poisons Standard or the World Anti-Doping Code Prohibited List, will

Supplements that include banned ingredients without going through the regulatory process above can face significant fines and penalties under the TGA Act. While this is a positive step in helping to protect athletes through the greater regulation of products with higher risk ingredients, athletes must not become complacent. Even with these protections the anti-doping risk remains and athletes need to remain diligent about using batchtesting products. More information can be found at Sport Integrity Australia website: sportintegrity.gov.au . Hotline 13 000 27232

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46 THE AUSTRALIAN ORIENTEER DECEMBER 2020

MAKERS OF THE ORIGINAL SWISS ARMY KNIFE | ESTABLISHED 1884

VICTORINOX AWARD This issue’s Victorinox Award goes to Gordon Bossley for his sterling work with the Sporting Schools Orienteering program in Queensland. Gordon will receive a Victorinox Handyman which includes 24 tools and features – retail value $139.

Top Events 2022

2020 CANCELLED Dec 27-31

Jan 2022 (TBC) Easter

Asia City Race Hong Kong Xmas 5 Days NSW. Southern Highlands onsw.asn.au/xmas-5-days

2021

June 26-30 January 9-17 CANCELLED Feb 11-14 March 20

OCEANIA NZ 2021 Canterbury region, New Zealand oceaniao.nz/ Asia City Race Penang, Malaysia Melbourne City Race Park Prologue

July 7-17

July 9-16 July 11-16

March 21

Melbourne City Race 2021 Port Melbourne

April 2-4

Asia City Race Singapore AUS 3 Days Carnival, Orange, NSW Vic MTBO Championships Maryborough, VIC

April 2-5 Easter April 17-18 May 13-16

World Masters MTBO Championships, Slovenia May 22-29 WMOC & World Masters Games POSTPONED near Kobe, Kansai Prefecture, Japan www.wmg2021.jp/en/ June 10-18 WMTBOC & JWMTBOC Kuortane, Finland www.wmtboc2021.com June 19-20 2021 Arctic Circle Jukola Relays Rovaniemi, Finland July 2-9 Sprint & Forest WOC 2021 Doksy, Czech Republic July 2-11 July 11-16 July 17-24

July 18-24 Aug 1-7 Sept 17-19

Sept 25Oct 3 Sept 28-30

Canadian Rockies Orienteering Festival, Alberta & British Columbia JWOC 2021 Turkey 2021 Swiss O Week Arosa, Switzerland O-Ringen Uppsala, Sweden Scottish 6-Days, Lochaber 2021 Australian MTBO Champs Kuri Kuri, NSW, ausmtbochamps.com 2021 AUS Championships Launceston & St Helens,Tasmania www.aoc2021.tasorienteering.asn.au 2021 AUS Schools Championships Bicheno & St Helens,Tasmania

Sept 28-30

2021 Turbo Chook 3 Days Bicheno & St Helens,Tasmania

Dec 10-12

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Dec 17-19

Sept 24 Oct 2

Oceania 2022 New Zealand AUS 3 Days Carnival, Queensland 2022 Jukola Relays Mynämäki, SW Finland Sprint WOC 2022 Denmark (near Velje, Jutland) woc2022.dk 2022 World Games Birmingham, Alabama, USA www.theworldgames2021.com/ WMOC 2022 Vieste (Gargano, Puglia) Italy JWOC 2022 Aguiar da Beira, Portugal WMTBOC & JWMTBOC Sweden AUS Championships Kyneton, Victoria

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AUS 3 Days Carnival, ACT July 5-12 JWOC 2023 Romania July 11-16 Forest WOC 2023 Flims, Switzerland August 11-18 WMOC 2023 Slovakia September AUS Championships Western Australia

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