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Attackpoint - performance and training tools for orienteering athletes

Training Log: JoshuaDudley

In the last 7 days:

activity # timemileskm+m
  Running6 3:16:41 22.69(8:40) 36.52(5:23)
  Orienteering3 3:14:54 16.11(12:06) 25.92(7:31)
  Biking1 47:25
  Strength and Conditioning1 10:00
  Total8 7:29:00 38.8 62.44
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Saturday Mar 23 #

6 PM

Running (Long run) 1:32:19 [2] 16.54 km (5:35 / km)
ahr:138 max:165

A lovely steady run as sun set. Didn’t need to use my torch. Good exploring trails near the flat, lots of awesome forest.

Felt a little tired in the legs to start with and half way through was a slightly tougher point but had some dates, and kept positive felt really strong the last third.

Friday Mar 22 #

9 PM

Orienteering race (Dm natt ) 1:19:53 [4] **** 11.61 km (6:53 / km)
ahr:159 max:181

https://www.livelox.com/Viewer/DM-natt-Goteborg/H2...

Diem night chance I went in feeling a bit tired from the week however after a good warmup my legs felt good however my head was not over there after a busy week. It was a little bit cold and wet and I should've Worn a thermal top. My goal was to use this as a test race to practice my night technique . Overall the results I was disappointed in my run I felt physically good and was executing control as well however In the last 10% of the controls I s where I made a lot of time losses.Could have approached the longlegs better I had a bad plan for this.

One I sent out straight on the path to get my head into the game saw crag and came off the path there was a lot of vegetation so I hesitated but headed into the control. I took a rough bearing noticed the path by the control and shot straight down the hill by badly positioned myself along the path and came off to early. I should have checked the small Crag. Three Bearing out to path, and for a straight line along small path, came off as path ended round over hilltop and into control, was slightly left. For, aimed on pairing and by contouring brand made it to open area crossing path and home and into control . Five, headed straight on the bearing over the hill down over Marsh but drifted slightly right of control and had poor plan into control. Six, I came on the bearing slightly right to use the hills to my advantage card the crowd line and found a nice path along ridge. Knew exactly where I was, homed into control and spiked it however I lost time looking at the boulder when it was on the knoll. Seven I came on and bearing a nice line along between the marshes pass through cracks and into control. Eight, I came round on the rightHowever I miss judged my distance and stopped early wasting time in the wrong place I should have stuck closer to the cliff and follow it all the way To the control.

Nine, I aimed for a straight line approach as I didn't see any large advantage using a path route around I began by ending up further left than I wanted and not finding a clear cut through the cliffs I zigzagged my way along small path For the middle section when I reached the final part of the leg I was slow to climb the steep slope. However I knew where I was I had a good line but I attacked the control badly The shapes were very vague I hesitated and phoned the crag before the control and was able to zone in onto the control. And my bearings were not good as I was not focusing on quality. 10 straightforward bearing into control. 11, this should have been Straightforward compass however I distracted myself with the next leg and drifted right onto the third Hill realising this I came back left but we stick time.

12 another long leg which I end to go on the slide right lines. I was steady and accurate for the first third However as I needed the path I got lost and confused in the steep section partially because there were no streetlamps when there are usually but because it was after 10 they had Turned off. When I reach the path it was a slog over the hill down into the next valley however I was very accurate coming into the control I nailed it. 13 straight over path into reentrant. 14 cut out to 2nd path bearing into control easy. 15 follow along path and cut off I cut off to low and came along the way crag line my torch also came off from Branch. After I had travelled too far I popped up left expecting the crag and saw it. 16 a tiring slog to the last control came right along the path and then.

After further analysis on livelox I can see that my route choices are generally great. My execution is poor. I have a tendency to zig zag a route rather than hit it straight on, this leading to time spent going perpendicular to wanted travel direction. Need to think of a strategy for this.

Summary:

– I need to be more careful with my bearings

– I need to review my long league strategy especially towards the control

– Confidence into the control circle and picking up a good attack point needs reviewing

Thursday Mar 21 #

6 PM

Running warm up/down 9:46 [1] 1.62 km (6:02 / km)
ahr:148 max:173

Realised how close my new place is to the forest. Very nice. Felt a little slow. Was going in with aim of doing race style orienteering.good in our control and taking solid lines.

Orienteering (Night o ) 25:10 [3] **** 2.8 km (8:59 / km)
ahr:141 max:165

Wednesday Mar 20 #

6 PM

Running warm up/down 14:21 [1] 2.7 km (5:19 / km)
ahr:138 max:152

Orienteering (Night corridor ) 1:29:51 [1] **** 11.51 km (7:48 / km)
ahr:141 max:172

Back to the night corridor. Lovely night but I had too much clothing on got too hot. Aim was to refresh my map skills and get back into it. It went well, corridor was very narrow but I was following it well, not fast but accurate. There was a small pack and we were alternating leaders. In general bearings were good but shaky at times so need to refresh this.

Corridor turned into a course I was out front first control I came a little right had to horseshoe back. Second control on knoll but I want very distinct. Over the next few controls I was steady but actually getting quite tired, maybe low energy or tired from getting back into he training properly again. I chose a long leg to cut out the extension and made my way towards home.

Also tried out my new shoes ice bugs which were good but not fully broken in yet

Summary
- bearings good a itttle work needed to get great
- don’t over do the training, give the body time to recover
- remember to break leg into simple chunks

Tuesday Mar 19 #

6 PM

Running warm up/down 18:18 [2] 3.91 km (4:41 / km)
ahr:148 max:165

To training from house

Biking (Spin intervals) 47:25 [5]
ahr:155 max:182

Spin intervals could have probably done running today as legs felt strong and no sign of injury. However want to have one more week of running before I get back to the hard intervals.

Session was tough, was trying to aim for high speed to imitate relatively flat terrain conditions. Session was 2m sit, 2m stand, 2m sit, 1 min rest, 3 m stand. 1m rest and repeat x3.
7 PM

Strength and Conditioning 10:00 [2]

A short routine of squats, lunges and injury prevention excercises
8 PM

Running warm up/down 20:00 [1] 3.0 km (6:40 / km)

Slow jog home

Monday Mar 18 #

7 PM

Running (Steady) 41:57 [2] 8.75 km (4:48 / km)
ahr:147 max:169

Back in Sweden again. Air felt very clean. I felt very strong and at ease. Not pushing just trotting along. Suffering a little from jet lag but it felt better after.

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