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Attackpoint - performance and training tools for orienteering athletes

Training Log: JoshuaDudley

In the last 7 days:

activity # timemileskm+m
  Orienteering3 3:00:02 18.76(9:36) 30.19(5:58) 31654 /72c75%
  Running4 2:11:05 10.15(12:55) 16.34(8:01) 108
  Total4 5:11:07 28.91(10:46) 46.53(6:41) 42454 /72c75%

Sunday Oct 25 #

8 AM

Running 41:59 [1] 5.21 km (8:04 / km) +84m 7:28 / km
ahr:113 max:128

12 PM

Running warm up/down 18:18 [1] 2.33 km (7:52 / km) +10m 7:42 / km
ahr:117 max:138

Orienteering race 1:06:01 [4] *** 11.35 km (5:49 / km) +230m 5:17 / km
ahr:145 max:169 spiked:15/21c

Plan for long
- perfect bearing out of control
- Know next cobtrol direction
- Control circle visualization
- If feel uncertain, complex stay on bearing and read map ping pong
- Focus on my own success, no mistakes

Felt good before the races A little pain in the lower leg still but good to go. Mentally clear and relaxed. Set off strong .
1 cane in easy. Terrain was nice running clear visibility. Chose the mid route to 2 wasn’t too wet and went well curving round to crag. Off to 3 started straight but forested area in middle was not nice to jumped out of it. Happy with route . Into control was a little unsure how it would look, so kept an open mind and good bearing to find the best running. Worked well, counting rides and using green forest.
Many of the legs straight was best and keeping eyes peeled for the feature or an ap to bounce off. When few features were available, counting rides could have helped or looking at the map a little more closely. There is usually always something.
5 sloppy out bearing got me in a mess. Misinterpreted marsh for open area.
7 just had no plan just bearing then panicked near control and guessed. Could have used features I found better. Strength was lacking by about this point and body was giving tired signals. Had felt the same half way round yesterday. Not much power to push and therefore reached a sort of steady state speed that I tried to maintain. Think a test week is in need.
9 went well, up rentrant and aimed a little right to slip into control without hesitation. Long leg kept it simple. Paths were quick. Easy to lose focus on the bearing important I have clear aps.
Drifted a little right on 11 due to open area. But corrected well. Though technical section was quite happy. But losing focus easily. Problems started with 14 bearing out. And not picking small features to aim off. Keeping close to the line with quick feedback loops running a little slower worked well.
19 pissed me off as boulder was almost hidden by leaves and sticks you couldn’t see it, so I lost some time here. I could have had more faith in my map reading. And sloppy on last control, bearing versus excitement.

- start great clear head relaxed and strong
- Visualization of control works well
- Bearings out were good but some could be better. Actually some were much worse than I realized
- There is usually always something to navigate from
- Often features under line were ones I was on
- Know expectations before control and head up eyes wide open
- Vegetation boundaries pulled me about
- On the line quick feedback loops and a little slower
- Keep going until the end

Running warm up/down 10:34 [1] 1.34 km (7:54 / km)
ahr:107 max:118

Saturday Oct 24 #

11 AM

Running warm up/down 22:04 [1] 3.46 km (6:22 / km)
ahr:138 max:169

Orienteering race 1:10:08 [4] **** 11.22 km (6:15 / km) +2m 6:15 / km
ahr:148 max:170 spiked:20/29c

Plan for middle distance (turned out not to be a middle)
- focus on my own race
- Check control codes
- Straight bearings out control
- Head up
- Visualize the control circle and work back
- A mix of ping pong and 123 orienteering

Middle I felt a bit odd physically before like not amazing and springy, and some pain in my leg was annoying me. But set off steady. The forest seemed lovely low contours beach and sand dunes. Went steady to 1 a bit odd placement of control. 2 great into green out check boom. 3 oh dear shit hit the fan. Looked at map couldn’t plan for xxxx. So set the compass and went. Managed to find myself a gully that I could pick up, however coming out the gully I was lost again. The ground was tough going, solid in the deep heather, soft on the open sand. I was then aiming for the sandy dune near the control but my line had already been messed up.
Gradually got a bit more used to the terrain but the map was a special interpretation. Long leg 8 I was super happy with my direction. Clocked where I was every so often when crossing paths. Coming into control I was super happy until boom it wasn’t there. I stopped short. This happened also for 12. Map was super busy here and didn’t make sense but I could have approached control differently in my favor from left side. Long leg 13 seemed fine but a bit slow. Drifted right a bit and was just a bit sluggish. Was lacking much power already. Last loop of controls I picked up my game technically really trying to keep a good flow, looking ahead on the leg, good line, and understanding the shapes, some were very tricky like 25. 20 was tricky and I almost missed it by hesitating early and not staying on my line. It was a positive close on the course that had I had lost much time. #alwayslearning

Lessons learned
- complex visualization and simplification needs work, especially for long legs, and shorter so I can run faster with confidence
- Stopping short of control is problem due to visualization issue and hesitations
- Approach into control to avoid mistakes and increase flow important
- Bearings... pick something in the distance and run to it. Back to basics.

Running warm up/down 20:41 [1] 2.07 km (9:59 / km)
ahr:111 max:136

Friday Oct 23 #

2 PM

Orienteering warm up/down 25:09 [1] 3.69 km (6:49 / km) +57m 6:19 / km
ahr:124 max:143

Orienteering race 18:44 [4] *** 3.93 km (4:46 / km) +28m 4:36 / km
ahr:150 max:163 spiked:19/22c

A super fun sprint in Allinge. Third one of the year. Lots of points to improve on. Lower right leg felt a little painful at the start but during race was fine.

Running warm up/down 17:29 [1] 1.93 km (9:04 / km) +14m 8:44 / km
ahr:111 max:126

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